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THE RÉVÉNGE RUN MANIFESTO

Tanika LaskeyFeatures, NewsLeave a Comment on THE RÉVÉNGE RUN MANIFESTO

Something bold is stirring on the streets of Joburg — raw, unsanctioned and utterly unfiltered. Attracting creatives, artists, musicians and everyday warriors — not just runners, but rebel souls on the move.

It is the most rebellious and culture-shifting social running event that this Country has ever seen.

It’s called the Révénge Run.

Date: 30 August 2025
Venue: HERE., 8 Tyrwhitt Avenue, Rosebank, Johannesburg
Time: Registration 07h00 | Race Start 07:30
Distance: 5k | 10k | 15k | 20k | 25k | 30k | 35k | 40k | 45k (loop format)
Tagline: No rules. No PBs. Just PURE RÉVÉNGE.

Born from frustration, transformation and the hunger to reclaim identity through motion, Révénge Run is an unsanctioned, anti-establishment social event that throws the traditional race rulebook out the window.

The idea immerged in 2024, when the Founder, the Comeback Cowboy (aka @ThatTattedRunner), became injured the day before the 21k Soweto Race Against Cancer run, an event that holds a significant place in his heart. The Comeback Cowboy lost his mother to pancreatic cancer in and during 2020 and since then, his mission has been to inspire and motivate people to get moving unapologetically, and in doing so, it was crucial for him to participate in every annual Race Against Cancer. Until he couldn’t.

Instead of wallowing in his sorrows for having missed the race, Comeback Cowboy decided to take out his revenge in a different way — by bootlegging his very own running event. A fully unsanctioned, no support, raw and rebellious
run, staged on the gritty streets of Joburg. And to make his revenge even sweeter, he decided that the full length of the run had to traverse at least the marathon distance. The Révénge Run was born.

Hosting its inaugural event in 2024, the Révénge Run was somewhat of a smash hit, garnering approximately 27 participants, purely through word of mouth and through the transmission of cryptic messages on social media.

Looking to amplify things, the Révénge Run returns this year — just bigger, better and even more rebellious.

This time setting up base at a venue called here., a beautiful third space café situated in the heart of Rosebank, acting as the rebel HQ and hydration station, fuelling the vibrant community and built for collaboration and connection. Also partnering with 13 Nutrition Collection, ensures that participants are fueled to take out their revenge with no hesitation — Pure. Clean. Simple. And finally collaborating with one of South Africa’s hottest emerging running apparel brands, Get Global Collective, they have released a limited edition “Rebellious” running-tee — because who doesn’t want to FEEL the rebellious
look.

There are no bibs. No aid. No marshals. No timing chips. No medals.
Just stories. Scores to settle. Energy to release.
This is the run where rebels rewrite their own script.

This is not a race. It’s a movement.

Sign up here: https://www.quicket.co.za/events/285853-rvnge-run-2025/#/

Post-Race Blues: Navigating the Emotional Dip After Big Events

Tanika LaskeyFeatures, NewsLeave a Comment on Post-Race Blues: Navigating the Emotional Dip After Big Events

by Glen Ross, an Integrative Psychotherapist and Brain-Health Coach who blends neuroscience, psychotherapy, and coaching to help athletes and individuals build clarity, resilience, and sustainable well-being. Learn more at www.glenross.co

Crossing a finish line is often painted as the ultimate high… months of training, sacrifices, and grit culminating in a powerful rush of pride. Yet, for many athletes, the days and weeks that follow can feel strangely hollow. Instead of basking in accomplishment, some experience what’s known as post-race blues: a dip in mood, motivation, or sense of purpose that arrives just after the medals are packed away.

This emotional slump isn’t weakness… it’s human. At McLean Hospital, researchers highlight how athletes across levels report sadness, irritability, or even depressive symptoms after a big event. And from my work with athletes, I can assure you: you’re not alone if you’ve felt it too.

Why the Dip Happens

From a neuroscience perspective, the brain thrives on anticipation. Training builds weeks of dopamine-rich milestones: logging new distances, shaving seconds off your times, visualising race day. When the event ends, the surge of adrenaline and reward chemistry quiets, sometimes leaving a void. Add physical fatigue, disrupted sleep, and less structured routines, and the stage is set for emotional lows.

Psychologically, many athletes anchor their identity to a race or season. When the goal is suddenly gone, questions can arise: What now? Who am I without the next big milestone? Without a plan for this transition, the void can feel unsettling.

Local Voices: “It Caught Me Off Guard”

One Cape Town trail runner shared with me:

“I trained six months for my first 50km. Race day was incredible, but afterwards I felt flat. Everyone else was celebrating, and I kept wondering why I wasn’t happier. It caught me off guard.”

Another Johannesburg runner described it this way:

“I thought finishing Comrades would leave me on a high for weeks. Instead, the Monday after, I felt directionless. I realised I’d been waking up for months with one mission… now that mission was gone.”

Their experiences echo what countless athletes quietly face. By bringing it into the open, we normalise it… and remind ourselves that recovery isn’t just about muscles, it’s about mind and meaning.

Coping Strategies That Help

1. Set Gentle Next Goals

Rather than jumping straight into another marathon sign-up, experiment with softer, process-focused goals. Perhaps a month of yoga, trail exploration, or strength work. This keeps structure in your routine without the pressure of peak training.

2. Practise Self-Compassion

It’s tempting to berate yourself for feeling low after such a big achievement. But remember: your brain and body are recalibrating. Acknowledge the effort it took to get there, and allow yourself rest. Self-compassion reduces cortisol, helps restore balance, and creates emotional resilience.

3. Revisit the Joy of Movement

Strip away the stopwatch for a while. Go for a run without tracking pace, or cycle purely for scenery. Re-connecting with the intrinsic joy of movement… rather than outcomes… can reignite motivation.

4. Stay Connected

Isolation amplifies post-race blues. Share openly with training partners or clubmates. Consider joining group runs where conversation, laughter, and shared recovery help soften the dip.

5. Try Mindfulness Practices

Simple grounding techniques can ease the mental swing. Here’s one I often suggest:

  • Sit or stand quietly.
  • Notice five things you can see, four things you can feel, three you can hear, two you can smell, and one you can taste.
    This “5-4-3-2-1” exercise interrupts spiralling thoughts and helps anchor you in the present.

A Forum for Sharing

One of the strengths of South Africa’s running community is its openness. Many athletes already share race reports on social media… why not extend that into sharing how you navigated the days after? Did you discover a recovery ritual that lifted your spirits? Did a clubmate’s message keep you going? Sharing these stories helps build a culture where mental health is discussed with the same pride as finish times.

When to Seek Extra Support

Post-race blues usually ease within a couple of weeks. But if you find the sadness lingers, or if motivation, appetite, or sleep remain disrupted, it may be time to talk with a professional. Seeking help isn’t weakness… it’s wisdom. Mental-health support can be part of your performance toolkit, just like physio or nutrition advice.

The Bigger Picture

Every race, no matter the distance, is both an ending and a beginning. The finish line is not only a celebration of effort but also an invitation to reflect, reset, and renew. By expecting the post-race dip… and preparing for it with compassion… we transform what feels like a void into fertile ground for growth.

So, as you pin on your next race number, know this: the miles matter, but so does what comes after. Honour both, and you’ll build not just endurance in your legs, but resilience in your mind.

Hyrox and Your Energy Systems

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How to Train Smarter for the Race


You’re halfway through your Hyrox. You’ve just finished a brutal sled push. Your legs feel like concrete, your lungs are on fire — and somehow, you still have to run 1 kilometre. This is the reality of Hyrox: it’s not just about running fast or lifting heavy. It’s about knowing how to fuel your body’s effort so you can run strong after every station.
The secret? Understanding — and training — your energy systems.

1. Why This Matters
If you’ve raced Hyrox, you’ve experienced it: the unique fatigue of combining strength stations with running. That feeling is your body’s three energy systems working together (and sometimes fighting each other) to keep you moving. When you understand them — and train each one — you give yourself the power to hold your pace and finish faster.

2. The Three Energy Systems in Hyrox
ATP-PC System — “The Explosive Engine”
Duration: 0–10 seconds of maximum effort
When you use it: The first push of the sled, an explosive leap onto a box, the opening drive on the Ski Erg.
Training focus: Maximal power output through heavy lifting, sled sprints, and plyometrics.
Why it matters: A strong ATP-PC system helps you start stations explosively and get back to running speed faster.

Glycolytic System — “The Middle Gear”
Duration: ~10 seconds to 2 minutes
When you use it: Wall balls, burpee broad jumps, long farmer’s carries, and the run segments immediately after a heavy station.
Training focus: Intervals, race-paced circuits, and sustained high-effort work to improve lactate tolerance.
Why it matters: This is the system that decides if you can keep running smoothly when your legs are burning.

Oxidative System — “The Endurance Engine”
Duration: 2+ minutes
When you use it: The steady 1 km run segments, active recovery between stations, and maintaining overall race pace.
Training focus: Zone 2 running, tempo runs, and long intervals just below race pace.
Why it matters: The oxidative system is your base — it fuels recovery between efforts and stops you from hitting the wall.

3. How They Work Together
Hyrox is like driving a car that’s constantly shifting gears:
- You launch with the explosive ATP-PC system.
- You hold power with the glycolytic system.
- You recover and sustain pace with the oxidative system.
The best athletes can move seamlessly between these systems, keeping speed high without crashing.

4. How to Train Them
Energy System: ATP-PC (Explosive)
Why it Matters: Faster, more powerful station starts and sprints.
Example Session: 5 x 20m sled drives, full recovery

Energy System: Glycolytic (Power Endurance)
Why It Matters: Push through “the burn” without slowing
Example Session: 4 × 90-sec circuits at high effort

Energy System: Oxidative (Endurance)
Why It Matters: Keep race pace steady and recover faster
Example Session: 45-min Zone 2 run or 5 × 1 km at race pace

5. Featured Workout: Build Your Glycolytic Engine
If there’s one system that makes or breaks your Hyrox run segments, it’s the glycolytic. It’s what helps you maintain speed when your legs are burning after a station.

The Circuit (3–4 rounds):
1. Dumbbell Bulgarian Split Squat with High Pull — 30s per leg
 Builds single-leg strength for running and upper-body power for posture recovery.
2. Kettlebell Swing — 60s
 Trains hip extension power and posterior chain endurance.
3. Row Erg Sprint — 60s
 Full-body power at high heart rate, mimicking station-to-run fatigue.

Rest: 90 sec between rounds (progress to 60 sec over time)
Progression: Add load or reduce rest every 2–3 weeks.

6. Short Video Teaser Plan
Opening (0–4s): Athlete in split squat with high pull, text “Hyrox Running Isn’t Just Running…”
Middle (4–18s): Kettlebell swing → Row Erg sprint, text “Train the Burn” / “Build Power and Endurance”
Closing (18–25s): Athlete jogging, text “Full workout & guide inside”
Music: Driving, upbeat track with beat drops matching exercise cuts.

Conclusion
Hyrox isn’t just about being fit — it’s about knowing which system you’re working in, and training them all so they work together. When you can explode out of a station, settle into a smooth run, and recover on the move, that’s when you’ll start climbing the rankings.

Tayla Kavanagh Defends Title at Maritzburg SPAR Women’s 10km

Tanika LaskeyFeatures, NewsLeave a Comment on Tayla Kavanagh Defends Title at Maritzburg SPAR Women’s 10km

Defending her title in sublime fashion, Tayla Kavanagh turned the Maritzburg SPAR Women’s 10km Challenge into a one-woman show on Sunday, 17 August.

This was no ordinary victory either — it marked the third consecutive year that the Durban athlete claimed the top spot in Pietermaritzburg, and she did it in style. Running in the colours of Hollywood Athletics Club, Kavanagh clocked an impressive 32:55, slicing a massive 77 seconds off her 2024 winning time and comfortably improving on her 2023 finish of 34:07.

Reflecting on her race, Kavanagh said:
“It was a lovely morning out on the streets of PMB, I always thoroughly enjoy participating in the SPAR Women’s 10km leg here in Pietermaritzburg. I had a pleasant race and I’m really happy with how it went. The weather was warmer than it had been in the past few weeks, but it was still favourable conditions to run in.”

She added:
“I was hoping to run a solid effort this morning. I didn’t have a specific time in mind, but I just wanted to execute a good race. I do some of my training in Maritzburg, so this race always feels like a home race for me! I also really relish the challenging hilly route and the community of women who come together to run this race.”

Kavanagh made her intentions clear early on, breaking away from the pack after the 2km mark, when the course’s first inclines began. She steadily stretched her lead, pulling away from Kenyan runner Florence Nyaingiri, who eventually finished second in 35:25 — two and a half minutes behind.

“We set off the race with a few of us running pretty strong together at the start, at around 2km’s is where the first inclines began and I know I really enjoy the hills and climbs so I would say just after the 2km marker I decided I would take the lead,” Kavanagh explained.

By 4.5km, she was already 45 seconds clear, passing the split in 15:12 compared to Nyaingiri’s 15:57.

The 24-year-old’s dominance comes in the middle of a standout year. Just one night earlier, she was crowned KZN Athletics Female Road Runner of the Year, she recently ran a blistering 31:53 PB at the Durban Totalsports Women’s Race, and she placed fifth overall at the Durban SPAR Women’s Challenge in June with a 32:32.

“I ran my PB at the Totalsports race in Durban in a time of 31:53. I have been dipping under 33 minutes numerous times over the last few years and only recently just ran under 32 minutes once so far. I look forward to racing my club’s race at the end of August, in the HollywoodBets Durban 10km,” she said.

For visiting athlete Florence Nyaingiri, running her first-ever Maritzburg race was a memorable experience. Based in Iten, Kenya’s world-famous training hub, she admitted the race wasn’t easy:
“It was a tough route and being so hot didn’t help, but I had a fantastic time running here and can’t wait to return next year to challenge for the top spot.”

Third place went to Likeleli Majara of Nedbank ByGrace Running Club in Bloemfontein, who crossed the line in 36:01.

This year’s race saw 3,696 women take to the streets around Alexandra Park and Pietermaritzburg’s CBD. It was also the sixth sold-out event in the SPAR Women’s Challenge Series, which hosts eight races across South Africa.

At the prize-giving, SPAR KZN made a meaningful contribution by handing over a R25,000 donation to the Childhood Cancer Foundation South Africa (Choc House Maritzburg), with R5 from every entry going to the charity.

Results
Overall:

  1. Tayla Kavanagh 32:55

  2. Florence Nyaingiri 35:25

  3. Likeleli Majara 36:01

  4. Bathobile Mkhize 36:41

  5. Malineo Mahloko 37:11

  6. Janie Grundling 37:38

  7. Makhosi Mhlongo 38:24

  8. Luzaan de Wit 39:00

  9. Leah Edwards 41:49

  10. Janene Carey 42:07

Junior
1 Leah Edwards 41.49; 2 Courtney van Wyngaard 43.16; 3 Hannah Sewlal 48.03

Senior
1 Tayla Kavanagh 32.55; 2 Florence Nyaingiri 35.25; 3 Likeleli Majara 36.01

40 – 49
1 Janie Grundling 37.38; 2 Makhosi Mhlongo 38.24; 3 Mabusi Makhunga 42.36

50 – 59
1 Janene Carey 42.07; 2 Shani Silver 42.15; 3 Tholakele Ngcobo 50.18

60 -69
1 Grace de Oliviera 46.51; 2 Phillipa Lycett 01:05.39; 3 Kathy Baxter 01:07.24

70 – 79
1 Patricia Fisher 57.07; 2 Thandiwe Mashimane 01:04.37; 3 Jeanette Eglington 01:08.15

Ethiopia’s Selam Gebre Shines at Totalsports Women’s Race Joburg

Tanika LaskeyFeatures, NewsLeave a Comment on Ethiopia’s Selam Gebre Shines at Totalsports Women’s Race Joburg

A record-breaking field of 12 000 runners gathered at Marks Park, Emmerentia on Sunday, 17 August 2025, for the grand finale of this year’s Totalsports Women’s Race series, held in support of PinkDrive. Among an impressive lineup of elite athletes, it was Ethiopia’s Selam Gebre who stole the spotlight, storming to victory in a time of 33 minutes 27 seconds.

“I’m tired from my travels and could feel it in my legs this morning,” admits Gebre. “There was one runner with me for a big part of the race. I just had to keep moving. The runner got tired and dropped off. I kept going. The course was tough. I am very happy to be first today. It motivates me for my next event.”

Reflecting on her experience, she added: “I joined the Totalsports Women’s Race in 2024. The organisers are very nice and always invite me to race. The Totalsports Women’s Race is special because it gives women the opportunity to show themselves and all their hard work.”

Behind Gebre, Lesotho’s Neheng Khatala secured second place, while Kenya’s Debrah Cherotich crossed the line in third. Khatala – Lesotho’s 10km National Record holder – has been a familiar face throughout the 2025 series, racing in all three events in Durban, Cape Town, and Johannesburg.

“I’m very excited with my second position today,” said Khatala. “This was my second time at the Joburg race. Last year I had flu and couldn’t finish, so I am very proud of myself. I executed the race very well. For the first time I did all three races. I am so proud of myself. I hope to do it next year again.”

South Africa’s Karabo Mailula impressed the home crowd, finishing 4th overall in a time of 35:09 to claim the honour of being the first local runner across the line.

“It feels great to represent South Africa well,” says Mailula. “The start was fine. I didn’t know the course, but my teammate told me that the course is going to be difficult. I knew it because Jozi is always difficult. I was aiming for a better time, but I think that I have improved. I am happy with the result, position four, it’s fine for me. The Totalsports Women’s Race is doing a great job. Their goodie bags, the things inside are nice. I can encourage other girls to come and enjoy the race especially because it is in Durban, Cape Town and Johannesburg. It gives the opportunity to all the ladies around.”

Michael Meyer, Managing Director of Stillwater Sports, congratulated Gebre and thanked everyone who made the event possible. “Congratulations to Selam Gebre on a well-earned victory at the Totalsports Women’s Race Joburg,” says Meyer. “We also extend our sincere thanks to the 12 000 women who participated, the supporters who lined the streets, and our valued sponsors and partners who made this event – and the entire 2025 series – possible.

We’re incredibly proud to have hosted such an impactful celebration of women through sport across three iconic cities, and we’ve been truly overwhelmed by the support we received every step of the way. The Totalsports Women’s Race continues to be a platform for unity, empowerment, and positivity – and we’re already looking forward to what the future holds.”

Nikki Crous, Head of Marketing at Totalsports, echoed the sentiment, reflecting on a powerful close to the series. “What a phenomenal way to close off the 2025 Totalsports Women’s Race series,” states Crous. “The streets of Johannesburg came alive as 12 000 women ran united in the final leg of the Totalsports Women’s Race. It was truly inspiring to witness the joy on route – a powerful reminder of the impact of celebrating women through sport.

We couldn’t be prouder of what we’ve achieved together across Cape Town, Durban, and Joburg in 2025. Here’s to the incredible women who continue to show up, lift each other up, and run with purpose. Until next year – keep running united!”

Cycle for Change – Powered by Matrix

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A high-impact corporate spinathon happening on Saturday, 13 September 2025 at Workshop17, V&A Waterfront.

This professionally produced event will welcome over 400 engaged riders across two sessions – including corporate teams, athletes, media, and influencers. Hosted by celebrity MC Liezel van der Westhuizen and Tour de France cyclist Nic Dlamini, Cycle for Change offers immersive wellness engagement, powerful storytelling, and unmatched visibility in a purpose-driven environment.

But Cycle for Change is more than a fitness event. It’s a movement that builds real infrastructure for lasting impact.

Through your support, we are creating permanent indoor cycling studios in underserved communities – helping young people access fitness, mentorship, and structured development through our NGO partners.

We’re proud to confirm our two official beneficiaries:

– Velokhaya Life Cycling Academy – A renowned Khayelitsha-based programme transforming lives through cycling, education, and holistic youth support.

– Songezo’s Cycling Academy – Founded by Olympian Songezo Jim, newly onboarded and extending our reach into Masiphumelele and surrounding areas.

Together, these organisations represent the heart of this campaign — using movement to build confidence, focus, and hope for future generations.

Why Ride?

– Team building with purpose: A dynamic, professionally produced spinathon – perfect for engaging your team.

– Brand legacy: Your company’s support will be permanently recognised at the new NGO spin studio your participation helps fund.

– World-class wellness hospitality: Spin alongside top Cape Town instructors, enjoy curated rider hampers, and ride to energising playlists, hosted by Liezel van der Westhuizen and Nic Dlamini.

– Ride or sponsor: Enter a 10-person corporate team or sponsor an NGO team to ride on your behalf.

Together, let’s turn fitness into lasting impact — and sweat into legacy.

Why Sponsor?

– Purpose-Driven Visibility
Align your brand with national conversations around health, equity, and innovation.

– Legacy Studio Presence
Your support funds permanent spin studios powered by Matrix — transforming infrastructure, not just moments.

– Experiential Brand Integration
Activate through rider packs, curated sponsor zones, and meaningful engagement with a highly targeted audience.

– Recognition That Lasts
Media wall features, branded installations, and permanent donor plaques ensure your impact is both visible and celebrated.

Sponsorship packages include Exclusive Partner, Legacy Partner, and Community Partner (In-Kind) tiers — each with structured value, access, and legacy positioning.

Book directly via Howler: https://matrixfitness.howler.co.za/cycleforchange

From Sydney to South Africa: How Karen Loader Built F45’s African Success

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In this exclusive interview with Modern Athlete’s Richard Laskey, Karen Loader — CEO of Functional Fitness SA and Master Franchise owner for F45 Training in South Africa & Mauritius — shares her inspiring journey from hotelier to fitness industry leader. Discover how she launched F45 in SA during the height of COVID, grew it into one of Africa’s top-performing fitness brands, and built a thriving community that’s redefining the gym experience.

Watch the full interview below

Website: https://f45southafrica.co.za

CEO & Franchise Sales: Karen Loader – [email protected]
Franchise Sales: Clive Humphrey – [email protected]
Head of Operations: Altus Moolman – [email protected]

Instagram: f45_training_southafrica
LinkedIn: https://za.linkedin.com/company/f45trainingsouthafrica

Facebook: https://m.facebook.com/f45trainingsouthafrica/

Bryanston F45:
email: [email protected]
IG: f45_training_bryanston
FB: https://m.facebook.com/f45trainingbryanston/

Step Into a New Era of Stability with the ASICS GT-2000™ 14

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ASICS is proud to introduce the GT-2000™ 14 shoe, the latest evolution of its long-standing versatile daily trainer, now updated with new lightweight and responsive cushioning. Staying true to the lightweight stability that defines the identity of the GT-2000™ series, the latest model delivers a more dynamic and comfortable running experience, thanks to a new midsole material and updated forefoot construction.

Building on the series’ legacy of delivering reliable, go-to stability, the GT-2000™ 14 shoe takes a bold step forward with the addition of FF BLAST™ MAX cushioning – one of ASICS’ most responsive midsole foams, as featured in high-bounce models like the NOVABLAST™ 5 shoe. Combined with PureGEL™ technology in the heel for enhanced shock absorption and smoother transitions, this advanced midsole setup helps provide softer landings, enhanced comfort, and a more energetic toe-off, helping runners enjoy every step of their run.

The forefoot now features a new trampoline pod structure inspired by ASICS’ BLAST series, thoughtfully designed to support stability, while creating a spring-loaded sensation underfoot. Working in tandem with FF BLAST™ MAX cushioning, this forefoot pod structure amplifies bounce and responsiveness, making each run feel more energetic and uplifting.

While comfort and energy-return take center stage, the GT-2000™ 14 shoe continues to offer the trusted stability that defines the series. The 3D GUIDANCE SYSTEM™ provides adaptive, on-demand stability with advanced geometry of a three-dimensional midsole shape that helps prevent excessive inward rolling during runs. This stability contributes to a comfortable running experience, even across longer distances.

Additional support elements include strategically placed outsole rubber for medial-side reinforcement, a new asymmetrical tongue wing construction to improve lockdown and support, and an updated engineered woven upper for comfort and a secure, supportive fit.

Susan Hoddinott, Global Product Line Manager, Performance Running at ASICS said: “With today’s runners looking for more than just stability, we saw the opportunity to evolve the GT-2000™ series. By integrating FF BLAST™ MAX cushioning, we’ve delivered a more dynamic and energetic ride, while maintaining the stable feel runners have trusted for years. The result is a stability shoe that feels both protective and fun to run in. We believe the GT-2000™ 14 shoe will inspire more runners to enjoy their movement and uplift both body and mind through a comfortable and energetic running experience.”

The GT-2000™ 14 shoe will be available globally at ASICS retail stores, online, and through specialist running outlets for R3,200.

To find out more about the products, please visit asics.com.

Salomon UltraGlide 3 Review — Kruger2Canyon in a COW Suit

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Two Days. 70 Kilometres. 2800 Metres of Elevation. One Pair of Salomon UltraGlide 3s.

Let’s start by painting the picture: It’s the Kruger2Canyon Challenge. Day 1 kicks off in Kampersrus, and before long you’re knee-deep in mountain mist, winding your way up a beast of a climb with 2800 metres of elevation coming your way over the weekend. The trails are wet, the rocks are slick with moss, and the downhills? Well, let’s just say your quads won’t forget them anytime soon, especially just 3 weeks after Comrades.

This is no place for fragile feet or a dodgy shoe choice. Enter the Salomon UltraGlide 3 a trail shoe that proved it’s more than just good looks and brand heritage. It’s built for the long haul, made for unpredictable terrain, and it handled everything the wilds of Hoedspruit could throw at it.

First Impressions – A Good Fit from the Get-Go
The UltraGlide 3 is lighter than it looks – weighing in at about 278g (UK size 8.5). Slipping it on feels like putting your foot into a snug, ready-to-go sock. The upper is super breathable, made from lightweight mesh that keeps things cool but doesn’t let in every little stick and stone. The tongue is padded without being bulky, and those classic Salomon Quicklaces – you either love them or you really love them after your third river crossing. They just work. No fuss.

The heel collar and heel counter hold your ankle firm without feeling stiff or overly structured. No rubbing. No slipping. Just a confident fit, whether you’re power-hiking the steeps or flying down a rooty descent, or making a feeble attempt at a Superman (think I’m still winded)

The Salomon Ultra Glide 3 has a 6 mm heel-to-toe drop, with approximately 41 mm of stack in the heel and 35 mm in the forefoot That drop helps deliver a balanced, cushioned trail experience

On the Trails – Grippy, Cushioned, Reliable
This shoe shines when the going gets tough. Through the slippery river crossings and along the moss-covered boulders of Day 1, the Contagrip® outsole gave solid traction. Even on the super sketchy downhills, the lugs bit into the trail just enough to keep things upright – most of the time. (Let’s be honest, if you don’t fall at least once in a trail run like this, were you even trying? I fell 6 times)

The midsole is a soft Opti Foam, which is Salomon’s way of saying: “Hey, let’s make a trail shoe that doesn’t feel like a brick by the end of the day.” It’s comfy, with a nice bounce on the flats and enough protection on the rocky bits to keep your feet from crying out for help. For a shoe with this much cushion, you’d expect it to feel wobbly on technical single track – but it doesn’t. It strikes that sweet balance between comfort and control.

Day 2 Legs? Thank the Glide in UltraGlide
The real test came on Day 2 – 28km of varied terrain, tired legs, hammering the Kruger rough sand roads and fynbos. Here’s where the UltraGlide 3’s name really made sense. Your legs may be stiff, your lungs may be gasping, but the ride stays smooth, and that rocker-style geometry helps you roll from heel to toe without much effort. It’s like the shoe wants to keep you moving forward no matter how much you want to lie down next to an Impala and nap.

Looks & Style – Trail, But Make It Slick
Not everyone cares what their trail shoes look like. But if you do, the UltraGlide 3 won’t disappoint. It’s got that sleek, race-meets-outdoor gear look, and it comes in a few colourways that won’t make you feel like you’ve raided a hardware store. Trail ready, Instagram ready.

Who’s This Shoe For?
– You love your long days on the trails – think 20km and up.
– You want comfort without sacrificing grip.
– You don’t mind getting muddy and wet, but still want your feet to feel supported and dry-ish at the end.
– You enjoy technical terrain but don’t want a super aggressive, overly rigid shoe.
–  You’re the type of runner who values versatility – the UltraGlide can handle anything from weekend trail missions to ultra-distance goals.

Final Thoughts – Salomon Nailed It
The UltraGlide 3 isn’t just a good shoe – it’s a dependable partner when the trail gets gnarly. It handled Hoedspruit’s climbs, rivers, roots, and rocky switchbacks like a champ, and kept my feet happy and blister-free across 70km of punishment.

If you’re gearing up for your next trail race or simply looking for a shoe that makes you feel lekker out in the mountains, the Salomon UltraGlide 3 should be on your shortlist.

Go on, give it a bash – your feet will thank you later.

Available at most leading running outlets and online at:
Ultra Glide 3 

RRP: R3499.99

The Roving Cows Review on the ASICS Gel Kayano 32

Tanika LaskeyFeatures, NewsLeave a Comment on The Roving Cows Review on the ASICS Gel Kayano 32

How It Feels on Your Feet: The Upper:

From the get-go, the Kayano 32 hugs your foot like a comfortable pair of takkies. It’s got an engineered single-layer mesh that’s soft and breathable, but still holds its shape no weird rubbing or hot spots on your toes, even on warm days.

Lace-up game’s solid. The shoe uses standard eyelets with a gusseted tongue design, thin on top, padded on the sides so it locks in nicely and stays put, even if you’re tying it tight for a long run. Personally the tongue could do with a bit more cushioning.

The heel area is where it gets lekker plush heel collar padding, a firm heel counter to support your Achilles, and a pull tab that makes these easy to slip into . So those early morning strides out the gate? No probs you’re on in no time.

The toe box is roomy but snug, with enough space for your toes to splay naturally. Some faint tapering, but thanks to stretchy mesh it doesn’t feel too tight.

Midsole & Stack Height: The Engine
Here’s the nitty-gritty:
– Heel: 40 mm
– Forefoot: 32 mm
– Drop: 8 mm (first Kayano to rock this)

That means a bit more cushioning upfront, smoothing out heel-to-toe roll. It feels softer on the forefoot, but still gives you that solid Kayano ride.

It runs on FlyteFoam Blast Plus Eco (lighter and denser than before), with a PureGEL insert at the heel, meaning it’s cushioned, so not too spongy-and-flabby. The 4D Guidance System keeps your foot centred, especially if you overpronate, but it’s subtle, doesn’t give you a stiff, rocker-boot feel

Stand and stride, and you’ll notice it rolls smoother than the older models. The heel bevel has been refined and paired together with the lower drop this improves the heel-strike to midfoot transition. Still a fair bit of weight (300 g for men’s size 42 UK9; 256–260 g for women UK6) so it’s not going to be winning any races, but it’s proper solid for daily runs

Outsole: The Grip Down Below
A reliable combo of AHAR Plus and Hybrid ASICSGRIP rubber. It grips well on dry and damp pavement; predictable, year-round traction, even on brief gravel patches. It may feel a bit firm straight out the box, but it definitely softens after a few runs. Durability-wise, you can expect average longevity—no major wear after 50–70 km, then just regular everyday wear and tear .

Who It’s For… And Who shouldn’t try it
The Kayano 32 is ideal for:

– Overpronators or anyone who wants mild support without feeling like they’re in a correction shoe

– Runners logging daily miles, long runs, easy recovery runs or doing lots of walking/standing.

– Anyone wanting a smooth, reliable ride with a bit of bounce, but not going for race pace

If you’re a speed freak, chasing tempo or race-pace runs, or want a featherlight nimble shoe, this isn’t it, it’s on the heavier side and firmer-edged.

Summary
A proper workhorse, just like that trusty bakkie you can rely on. The upper’s snug, comfy and breathable; the lacing system keeps your foot locked in, and that padded heel won’t rub or slip. Midsole’s firm but cushioned and you’ll feel the support without adjusting your stride.

Outsole grips decent on our varied roads, and it lasts for ages. If you’re the kind of runner who wants to clock steady kilometres, protect your knees and bits, maybe roll inwards a bit, and still have it feel lekker every run, this is your mate. Just don’t expect it to feel buzzy or quick on your faster sessions. For that, keep a faster, lighter shoe in the cupboard.

Final Word
The Kayano 32 takes a familiar, trusted formula and sharpens it:
– Lower drop (8 mm) = smoother stride
– More forefoot foam = softer push-off
– Same weight but firmer, snappier ride
– Great, breathable fit with secure heel area
– Solid outsole for our roads and seasonal changes

It’s a premium stability trainer you can rely on, built for everyday running  and comfort. Worth every cent if you’re after support and consistency

Available at most local running stores and online at:
https://www.asics.com/za/en-za/running

RRP: R3999.99