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Battle for Squash Supremacy at SA Senior Nationals

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By Adnaan Mohamed

The glass courts at the V&A Waterfront are about to become a pressure cooker. From August 28 to 30, the Growthpoint Senior Nationals will see South Africa’s finest squash players chase silverware, sweat, and legacy in one of the sport’s most fiercely contested showdowns.

At the heart of the drama is defending champion Dewald van Niekerk. The Gqeberha-born powerhouse has turned this championship into his personal fortress.

Since 2021, no domestic player has managed to prise the trophy from his grasp. Now, at 28, he’s chasing a fifth consecutive title, a feat that would shatter Steve Coppinger’s streak of four and cement his place in squash history.

On paper, Van Niekerk is the immovable wall. In practice, he refuses to treat this as a forgone conclusion.

“Being the top seed doesn’t stop me from preparing thoroughly,” he said.

“This event is hugely important to me, and I always mark it as a priority on my calendar.”

That relentless reset has been his secret weapon. But history rarely comes easy, and his rivals are ready to rattle the fortress walls.

Chief among them is Northerns’ Damian Groenewald, the second seed who dragged Van Niekerk into a bruising four-game final last year.

“I have worked on my game in all aspects…mental, physical, tactical and technical,” said the SA Country Districts player, ranked 68 in the world.

If Van Niekerk is granite, Groenewald is the pickaxe.

“And I have developed a good level of confidence in my abilities.”

Add 2019 champion JP Brits to the mix, and the men’s draw looks primed for fireworks.

If Van Niekerk rules the men’s game, then the women’s side has its own queen.

Cape Town’s Alex Commins, once ranked 22 in the world, is chasing her sixth Growthpoint crown. Her first came a decade ago in 2015, her latest in 2024, and she shows no sign of slowing.

Unlike Van Niekerk, Commins competes with a different fire these days. Retirement from the PSA Tour has stripped away the grind while sharpening her joy.

“Fortunately, I haven’t lost that competitive edge, but I feel more relaxed since I retired,” she said.

“There is less pressure on training for matches and I am playing now because I enjoy it, so that’s been a really refreshing shift. I am still training hard and always on the go, but I do it now because I enjoy what I am doing and where I am at.”

It may sound like a softer approach, but opponents know better. Her chief challenger, Eastern Province’s Hayley Ward, ranked No 75 in the world, remains the one player who can push her closest. Last year’s 3–1 final showed Ward’s grit, but until she topples Commins, she’s still chasing shadows.

Their collision course is set once again, with Ward opening against Northerns’ Helena Hudson and Commins starting her campaign against Lara Patrick.

Yet the Nationals aren’t only about the heavyweights. Alongside the senior battles, South Africa’s rising stars will showcase their flair in the U15 section, where future champions take their first swings at glory.

Names like Milton Posthumus (WP), Cody Abrahams (Eden) and Rylee Howells (KZN) may one day echo in the same breath as Van Niekerk and Commins.

For Squash South Africa, the event remains a showpiece.

“Squash SA is looking forward to yet another successful tournament and we wish all participants the best,” said national manager Jennifer Sawyer.

Three days. Two reigning champions on the brink of history. A field of hungry rivals chasing them down. And a venue as iconic as the V&A Waterfront, where glass walls will turn into mirrors of ambition and pressure.

By the time the last ball dies in the nick, the question will be whether Van Niekerk and Commins extend their rule , or if a challenger finally smashes through.

Players to Watch

Dewald van Niekerk (SACD) – Four-time champ chasing history. The man to beat.
Damian Groenewald (Northerns) – Last year’s runner-up; fearless and fitter than ever.
JP Brits (SACD) – 2019 champion; knows what it takes to go all the way.
Alex Commins (WP) – Five-time women’s winner; relaxed but ruthless.
Hayley Ward (EP) – World No 75; Commins’ toughest rival.
Rylee Howells (KZN) – U15 top seed; the future star to keep an eye on.

The draws for Thursday, 28 August are:

Seniors:

Women: 12.00: 4-Teagan Russell (Joburg Squash) v 5-Shelomi Truter (SACD), 1pm 3-Alex Commins (WP) v 6-Lara Patrick (Northerns), 2pm: 2-Alexa Pienaar (SACD) v 7-Kim McDonald (Northerns), 3pm: 1-Hayley Ward (EP) v 8-Helena Hudson (Northerns).

Men: 12.30: 4-Luhann Groenewald (Northerns) v 5-Reuel Videler (SACD), 1.30pm: 3-JP Brits (SACD) v 6-John Anderson (Joburg Squash), 2.30pm: 2-Damian Groenewald (Northerns) v 7-Jonty Matthys (SACD), 3.30pm: 1-Dewald van Niekerk (SACD) v 8-Luke van Vuuren (SACD).

Juniors: U15

Girls: 8am: 1-Rylee Howells (KZN) v 8-Hanja Gildenhuys (Eden), 9am: 2-Alyssa Arcangeli (Northerns) v 7-Mienke Stander (Boland), 10am: 3-Genevieve Lang (WP) v 6-Nhlalala Masingi (Joburg Squash), 11am: 4-Jasmaine Rust (Free State) v 5-Faatima Packery (EP).

Boys: 8.30: 1-Liam Fehrsen (EP) v 8-Georg Hung (Free State), 9.30: 2-Cody Abrahams (Eden) v 7-Jeremy John (KZN), 10.30: 3-Tiaan Goosen (Northerns) v 6-Zander Smit (Boland), 11.30: 4-Milton Posthumus (WP) v 5-Ashton Burger (EP).

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Totalsports Two Oceans Marathon Passing the Baton to Stillwater Sports

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The Totalsports Two Oceans Marathon (TTOM), one of the world’s most iconic running events, has officially been confirmed for the weekend of 11-12 April 2026. The Board of the Two Oceans Marathon NPC today announced the appointment of Stillwater Sports as the official Staging and Commercial Partner. This partnership will ensure a world-class race experience for athletes, supporters, and the broader running community.

Widely known as “the world’s most beautiful marathon,” the Totalsports Two Oceans Marathon continues to attract thousands of elite and recreational runners from across the globe. The confirmation of the 2026 event underscores a shared commitment by the Two Oceans Marathon NPC, and Stillwater Sports to elevate the race to new heights while celebrating its rich legacy.

“The Two Oceans Marathon has a proud history, and this partnership marks a significant step forward in ensuring its future as a world-class event,” says Chris Goldschmidt, Chairman of the Board of the Two Oceans Marathon NPC.

“We are confident that with Stillwater Sports’ proven expertise, alongside the continued support of Totalsports, the 2026 edition will set new benchmarks for excellence and inclusivity.”

With a reputation for delivering premier mass participation events, Stillwater Sports brings a wealth of expertise and innovation to the Totalsports Two Oceans Marathon.

“We are honoured to be entrusted with the staging and commercial delivery of the Totalsports Two Oceans Marathon,” says Michael Meyer, Managing Director of Stillwater Sports.

“This is a landmark event on the global running calendar, and with the backing of the Two Oceans Marathon Board, and Totalsports, our focus will be on delivering an excellent runner experience, and importantly increasing the runner value. We look forward to getting to work immediately.”

Planning for the 2026 edition is already underway, with exciting announcements set to be made in the coming weeks.

EVENT INFORMATION: Totalsports Two Oceans Marathon

Events: Ultra Marathon / Half Marathon 
Date: 11-12 April 2026
Location: Cape Town South Africa

Facebook: Two Oceans Marathon

Instagram: Totalsports Two Oceans Marathon

Websites:  www.twooceansmarathon.org.za

SA Sport Awards – A Night of Sporting Glory

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By Adnaan Mohamed

The lights of the Sun City Superbowl burned brighter than stadium floodlights on finals day as South Africa’s greatest sporting warriors gathered for the 18th South African Sport Awards. It was a night that played out like a championship final, where medals were replaced with golden accolades and applause roared louder than any crowd.

Under the banner of “Celebrating Sporting Excellence”, the ceremony saluted those who lace up, line up, and lift up the nation through sheer grit and grace.

From athletes who’ve carried the weight of expectation like seasoned captains, to rookies breaking into the arena with the swagger of debutants who refuse to be daunted, the evening was a showcase of South Africa’s sporting heartbeat.

It was a relay between legacy and new blood, a reminder that the baton of excellence keeps moving forward.

And at the finish line of the night’s biggest honours stood Tatjana Smith, crowned Sport Star of the Year after swimming her way into the nation’s soul, and the 4x100m Men’s Relay Team, who sprinted into the record books, and into South African hearts, with their electrifying Olympic performance.

But this wasn’t just about the headline acts; it was about the unsung heroes in the trenches.

From administrators who set the playbook to journalists capturing moments like precision passes, from volunteers whose passion fuels the grassroots game to coaches drawing up masterstrokes on the chalkboard, each winner was a vital cog in the machine that keeps South African sport running at full throttle.

Here’s who made the podium at SASA 18:

Sport Administrator of the Year – Pholetsi Moseki (Cricket)
Recreation Body of the Year – Made for More Zama (Para Surfing)
Sport Volunteer of the Year – Phuti Lekoloane (Football)
Youth/Junior Sport Star of the Year – Simoné Kruger (Para Athletics)
Youth/Junior Sport Team of the Year – SA U19 Tug of War Men’s Team
Sport Visual Journalist of the Year – Roger Sedres
Sports Media Journalist of the Year – Palesa Manaleng
Technical Official of the Year – Ernesta Strydom (Para Cycling)
National Federation of the Year – South African Rugby Union
Sport Team of the Year – 4x100m Men’s Team (Paris Olympics)
Coach of the Year – Rocco Meiring (Swimming)
Sportswoman of the Year with a Disability – Simoné Kruger (Para Athletics)
Sportsman of the Year with a Disability – Mpumelelo Mhlongo (Para Athletics)
Sportswoman of the Year – Tatjana Smith (Swimming)
Sportsman of the Year – Alan Hatherly (Cycling)
Sport Star of the Year – Tatjana Smith (Swimming)

The evening was more than just a prize-giving; it was a huddle, a war cry, a collective fist pump for a nation whose sporting story keeps finding new chapters.

To every nominee and winner: your sweat is the ink, your discipline the pen, and together you are writing the playbook of South African greatness.

South Africa, take a bow. Your champions have spoken and they are, without question, #IzinjaZeGame.

Mr Podium claims hattrick in historic photo finish

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By Adnaan Mohamed

South Africa’s running sensation Kabelo Mulaudzi once again lived up to his nickname of “Mr. Podium” by achieving a hattrick of victories at the Absa RUN YOUR CITY TSHWANE 10K on Sunday morning.

The race drew an impressive field of 10 000 runners with participants gathering at the foot of the majestic Union Buildings to kick off the iconic race.

The 29-year-old showed why rivals fear his finishing kick when he edged Ethiopian challenger Asfaw Aklilu in a nail-biting photo finish that had the crowd holding its breath. Both men stopped the clock at 29:00, but the tape belonged to Mulaudzi.

Aklilu Asfaw and Kabelo Mulaudzi by Tobias Ginsberg

It was his seventh consecutive podium finish turning the series of five 10km races across the country into his personal playground.

“Honestly, I didn’t know if I had won,  it was that close,” he admitted, still catching his breath. 

“But I’m thrilled to make it three in a row. I’m speechless. I’m grateful to win because this is what I wanted. In 2023 I was meant to win three in a row, but I didn’t do it because I came third in my third race in Joburg. So I’m over the moon,” he said.

For the Alexandra-born star, it was the final step in a perfectly executed hat-trick, adding the Tshwane title to earlier triumphs in Cape Town and Durban.

The win not only pocketed him R30 000 but also underlined his reputation as the series’ relentless pacesetter.

The Ethiopians, however, didn’t make it easy. Aklilu, in Nedbank colours, pushed him to the very edge, while compatriot Mohamed Abdilmejid surged in for third in 29:10. Mulaudzi welcomed the heat, saying it forged his best effort yet.

“The race was tough, but I embraced it,” he said

 “I’m proud of what I achieved today. So far, my season is going really well, and I’m looking forward to what’s next.”

What’s next is the Hollywoodbets Durban 10km on August 30, where Mulaudzi will once again be the man to chase.

“I’ve been chasing this hat-trick for a long time, and finally achieving it feels amazing,” he said. “Now I’m hungrier than ever. If I can win in Durban next week, it will make this season even more special.”

In the women’s race, defending champion Glenrose Xaba dipped under 32 minutes for the second year running as she stopped the clock in 31:50 to eclipse her own course record.

Glenrose Xaba wins Absa RUN YOUR CITY TSHWANE 10K by Tobias Ginsberg

She was followed home by Kenya’s Rebecca Mwangi, who finished almost a minute later with a time of 32:41, while Selam Gebre rounded out the podium in 33:05.

“I’m happy with the result, and my body was responding very well,” said Xaba.

“The competition was strong, but the plan was to go through halfway in under 16 minutes which I managed to do. My message to all the young girls who are inspired by me is to keep pushing and to stay consistent.”

Elite Start Absa RUN YOUR CITY TSHWANE 10K by Tobias Ginsberg

RESULTS: 2025 Absa RUN YOUR CITY TSHWANE 10K

Date: Sunday, 24 August 2025

Start Time: 08:00

Start Venue: Stanza Bopape Street, Arcadia, Tshwane

Finish Venue: Stanza Bopape Street, Arcadia, Tshwane

ELITE MEN

1 Kabelo Mulaudzi (South Africa) 29:00, 2 Aklilu Asfaw (Ethiopia) 29:00, 3 Abdilmejid Mohammed (Ethiopia) 29:10, 4 Joseph Seutloali (Lesotho) 29:13, 5 Simon Sibeko (South Africa) 29:19, 6 Bennett Seloyi (South Africa) 29:22, 7 Pakiso Mthembu (South Africa) 29:32, 8 Namakoe Nkhasi (Lesotho) 29:37, 9 Chris Mhlanga (South Africa) 29:50, 10 Joel Mmone (South Africa) 29:55

ELITE WOMEN

1 Glenrose Xaba (South Africa) 31:50, 2 Rebecca Mwangi (Kenya) 32:41, 3 Selam Gebre (Ethiopia) 33:05, 4 Karabo Mailula (South Africa) 33:40, 5 Irvette Van Zyl (South Africa) 33:41, 6 Karabo More (South Africa) 34:03, 7 Cacisile Sosibo (South Africa) 34:37, 8 Carina Swiegers (South Africa) 35:15, 9 Zanthe Taljaard (South Africa) 35:24, 10 Florence Nyaingiri (Kenya) 35:30

The Roving Cow’s review on the ASICS Nimbus 27

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Fit & Feel That Feels Right:

From the get-go the Nimbus 27 feels like a comfy hug for your foot. It comes in around 305 g for the average men’s size (UK8) and 260 g for women (UK6). It fits true to size, with a comfy and not too snug toebox that doesn’t squash your toes—and gives them space when they swell on longer runs.

The Upper – Soft, Breathable & Easy:
They’ve switched to a slimmer, lightweight jacquard-engineered mesh that lets your feet breathe, especially great on hot JHB mornings or summer Seapoint promenade runs. Nice and soft around the ankle, and the tongue stretches to sit just right and there’s a heel tab too, allowing for easy access slipping in and out.

Midsole – Plush Without Floppiness:
This Nimbus is all about comfort: 43.5 mm heel, 35.5 mm forefoot, so you have an 8 mm drop. Underfoot is a layer of FF Blast Plus Eco foam, softer than the previous model, yet not too soft. Closer to your heel sits the trusted PureGEL, cushioning every landing stride, so your legs feel less knackered.

Outsole & Durability:
Rubber under foot hybrid ASICSGRIP + AHAR+ grips well on damp roads and pavements, and assists with hurdling JHB potholes, whilst lasting many kilometres before wearing thin. Some exposed foam shows after heavy use, without really hurting shoes lifespan

Ride & Purpose:
Expect a cushioned, easy-paced ride, a plush cruiser for daily runs, recovery jogs, or Sunday easy long runs . It’s not lightning quick, but it performs well around a 6-minute/kilometre pace . Honestly, the shoe felt comfy from the outset and didn’t require any “wearing-in”.

Bonus: Good For You and the Planet:
Part of the foam is bio-based (24 %), and about 75 % of the upper comes from recycled material. Feels good knowing you’re doing your Green bit for the planet whilst out there racking up the kilometres.

Who Should Lace These Up?
– Neutral runners craving a plush daily trainer

– Long-run enthusiasts or those who enjoy recovery/mileage days

– Runners with flat feet or high arches requiring gentler landings as it absorbs shock nicely

– Newbies gearing up for their first marathon or building up base

These shoes are not made for racing snakes, tempo sprints, or speed work, as you’ll feel its weight there, but they do provide top comfort and support for everyday training.

Summary In Plain Language:

Weight: 305 g (men) / 260 g (women)

Fit: True to size, comfy toe space

Upper: Lightweight, breathable mesh with stretchy tongue & a heel tab

Midsole: Max cushion (43/35 mm), with gel and soft foam

Ride: Smooth, plush ride great for long or easy runs

Outsole: Durable rubber—grippier than most, lasts well

Eco-Friendly: Foam partly bio-based, upper largely recycled

Final Word
The Nimbus 27 is your go-to mate for daily mileage it’s soft, stable, breathable, and built to keep your legs fresh. Works well in SA’s changing seasons, from humid Jozi runs to cool coastal jogs. Not for chasing PBs, but if you want a sensible, durable, and cushy road runner, this one’s golden. Proper shoe to let your feet relax and enjoy every kilometre.
Available at most local running stores and online at:

https://www.asics.com/za/en-za/running

RRP: R3999.99

THE RÉVÉNGE RUN MANIFESTO

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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

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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.

adidas Shines Spotlight on Sport’s Quiet Champion

Adnaan MohamedNewsLeave a Comment on adidas Shines Spotlight on Sport’s Quiet Champion

Adnaan Mohamed

Every athlete knows the sound of breath burning in their lungs and the thump of feet pounding the track. But the cheers from the sideline are the voices that carry young runners, footballers, and netballers through the hardest miles.

adidas’ You Got This campaign has always celebrated that hidden heartbeat of sport. Now, in the fourth leg of its six-part series, the brand pivots from the podium to the people standing just beyond the ropes: parents, guardians, coaches, and friends who turn up in the rain, shout encouragement, and stitch belief into the fabric of every young athlete’s journey.

This latest episode takes us back to school fields where kids test their speed, stumble, fall, and get back up again. Here, the stakes are rarely medals or contracts. Instead, they’re measured in something far more fragile: confidence. And that confidence, adidas argues, often lives or dies in the stands.

“Go for it.”
“Have fun.”
“I’ll be watching.”

They may sound like throwaway lines, but research says otherwise. These words act like fuel stations on the marathon of youth sport. They refill tanks drained by expectation, replace fear with freedom, and help kids rediscover the joy of play.

Because the pressure is real and rising. According to adidas’ studies, 91% of children feel some level of stress linked to sporting expectations. More than 60% have considered quitting entirely. And between ages 13 and 15, dropout rates spike sharply. This is not from injury, but from emotional exhaustion.

That’s the crossroads where support matters most.

“Support can heal what pressure unravels,” adidas notes. 

A parent’s smile, a coach’s calm, a teammate’s nod becomes the difference between lacing up again or hanging up the boots.

South Africa, where this chapter is set, is no stranger to sport’s transformative power. From dusty township pitches to school fields edged with vuvuzelas, sport is stitched into the country’s social DNA.

It builds resilience as surely as it builds muscle, teaching discipline, teamwork, and the art of rising after every fall. But the pure joy of play, the carefree sprint down a touchline, can be eroded by the very people who love kids most. The scowls, the sideline tantrums, the scoreboard obsession. All this pile weight on young shoulders already carrying too much.

That’s why You Got This feel like it’s more than just a campaign.

Presence is what matters, not performance. When children know someone is in their corner, they’re far more likely to stay in the race, and to keep running long after school sports fade into memory.

The brand film at the centre of this episode leans into that truth. It’s not a glossy montage of golden goals or world records. Instead, it’s stitched from the quiet sacrifices supporters make: a parent pulling on a raincoat, a coach clapping after a mistake, a sibling waving from the stands.

These are the moments that echo longest in the minds of young athletes. The soundtrack of support that says, “You belong here.”

And for adidas, it’s part of a bigger picture. Sport has always been more than games. It’s a training ground for life. But if the track is littered with burnout, then society loses more than future champions; it loses generations of resilient, confident adults. Protecting play is about protecting possibility.

The message is clear: let children run their own race. Let them trip, stumble, rise again. Let the joy of movement outpace the weight of expectation.

The slogan You Got This is a promise and a reminder that belief doesn’t begin with a starting gun. It begins when a child looks to the sideline and sees someone clapping, smiling, and saying, “I’ll be watching.”

So, here’s to the true pacemakers of youth sport, the unsung heroes who keep showing up. They may never wear the medal, but without their cheers, half the race would never be run.

For more on adidas’ You Got This campaign, visit: adidas.co.za/yougotthis

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