Category: Racing

DRAKENSBERG, KWAZULU-NATAL, 3 MAY 2017 – Saturday, the 29th April, saw Jeep Team trail runner, Christiaan Greyling, run the tough 62km Giant’s Cup Uncut Race at Ultra Trail Drakensberg, and win it by more than 50 minutes.

Giant’s Cup Uncut (GCU) is hefty 62km non-stop traverse of the entire Giant’s Cup Hiking Trail, a certified 5-Day hike, with 2400m of vertical climb and occupies an altitude window between 1600m and 2150m. The race started at the Sani Pass Hotel and finished at the Bushman’s Nek Hotel and is entirely on mountain trail, providing runners with a uniquely pure trail running experience.

Greyling crossed the finish line in first place in a time of 06:41:39. Second place went to Ben Brimble in a time of 07:32:10, and finishing in third place was Landie Greyling, in a time of 07:50:19.

“In every Ultra, you reach a point where you want to give up, or at least question yourself why you are doing this. These thoughts come regardless of your speed, preparation or talent. My race went arguably well, but again I learned how easy things can go pear-shaped in an Ultra,” says Christiaan Greyling, adding, “I ran the 62km GCU in a time of 6:41, followed by Ben Brimble in a time of 7:32. We ran together for the first 25km, but the technical downhill around halfway suited my skill and I got away from the quicker Ben Brimble.”

But as he explains it wasn’t all smooth sailing, “The lesson? Hydration and nutrition is the most important items on race day. My first mistake was to drink less because of the colder weather. I only suffered the consequences of this after 30km, but by then it was difficult to rectify. The section from 33km to 46km had no river crossings, huge climbs and a baking morning sun. When I reached the Swiman hut (46km mark), I had to consume about 10 cups of fluid not to suffer from dehydration. Drinking water alone can further dehydrate your body as we lose both water and important minerals when we sweat. To counter negative thoughts, think positive thoughts of previous successes, future races, bible verses, or even a song or two.”

Race Results – 62km Ultra – Giant’s Cup Uncut
MEN
1. Christiaan Greyling 6:41:39
2. Ben Brimble 7:32:10
3. Ross Michaux 8:36:16

WOMEN
1. Landie Greyling 7:50:19
2. Andrea Devine 10:34:14
3. Mmamapudi Kubjane 11:24:58

________________________________________
For more information please contact Bronwen Blunden on 079 060 1905 or email [email protected].

Young KPMG athlete Nicole van der Merwe was destined for running stardom as soon as she ran her first race in primary school. Now 18 and with numerous SA title and honours already to her name, she stands on the verge of a great career in the senior ranks. – BY KYLE DEELEY

By the time she was 10 she had been invited to join the training group led by Deon Swanepoel at Marais Viljoen High School, where she continued to train for the rest of her school years, and Nicole says a lot of her success is down to Deon’s coaching. “He has helped me keep my mind in the right space and to stay positive throughout any injuries and obstacles I have had to face. By doing so, my body has gotten stronger and I started performing well on the big stage.”

The inter-house athletics meet at the primary school offered an opportunity for all the kids to run, but when seven-year-old Nicole blitzed her way around the track, her parents realised their little girl was something special. “My parents knew straight away that I could be a good runner and they were very fast in getting me with a personal running coach. Both my brother and I joined Jean Fowlds at Randhardt Primary School for personal coaching, and since then we have gotten better and better,” explains Nicole.

Multi-talented

That success includes winning the 2016 SA Junior Champs under-19 titles at 3000m and 5000m, as well as the bronze medal in the 1500m, having already won the 2016 SA Schools titles in the 3000m and 5000m, and the Central Gauteng Schools under-19 titles in the 1500m and 3000m. At the 2016 SA Senior Champs, she placed sixth in the 5000m. On the road, she won the SA Junior 10km title in 2015 as well as the junior category of the Spar Women’s Grand Prix series, and was runner-up in the 2016 SA 10km Champs junior category. Nicole has also shone in cross country, finishing second at the SA Champs in 2015 and winning the girl’s junior 6km in 2016. That saw her selected for the SA team to the World Cross Country Champs in China in 2015, the 2016 African Cross Country Championships in Cameroon, and this year for the World Cross Country Champs in Uganda in March.

Competing in various disciplines has allowed Nicole the opportunity to spread her proverbial wings and find her strengths, and at this stage, she says she is enjoying the 5000m on track the most. “There is something special about doing all those laps,” she says. “On the road, the SPAR Women’s Races are my favourite, but cross country is my favourite running discipline. I am addicted to nature, and of course the competition and adrenaline that comes with it makes things even more exciting. But for now my focus will remain on all three disciplines, and then as I get older I will start focussing on the road races and the longer distances, like half marathons and marathons, maybe even the Comrades Marathon one day.”

Looking Ahead

Besides the World Cross Country Champs, Nicole says she is looking forward another great year in 2017, with her planned list of events including the SA Track and Field Champs, SA Cross Country Champs and SPAR Women’s Grand Prix series. “I am looking to take on many events this year, but my main goal – if God allows it – is the Junior World Champs, and depending on my schedule, I might go to Europe later this year to participate in some track events,” she says. “I always strive for success, and I am always looking to become a better version of myself. There are many competitions coming up and I know everyone wants to win, but being better than my previous best is my main focus.”

Then in August she will be heading to the USA to begin her studies, having matriculated last year. She says that training takes up much of her time, but education remains a top priority, so time management is important, and she says she has always received good guidance and support from her parents, allowing her to achieve great heights in the athletics world. “It is a big challenge to organise everything, but the correct support system from the people around me made everything I do possible,” she says.

Looking still further ahead, Nicole says she dreams of one day representing her country at the Olympic Games and hopefully bringing a medal home, but just setting a good example to other athletes would be enough for her. “I believe there would be a sense of satisfaction in knowing that I gave it my all and the achievements are only a bonus. The biggest reward I think you can achieve is finishing a race – there is no better feeling than crossing the finish line after giving it your all! Regardless of the outcome, that is the biggest reward for me.

Modern Athlete wants you to take part in the great events! Take a look at three of the biggest half marathon and marathon events that are going to be hitting our shores soon. Be sure to secure your entries before time runs out!

1.     Old Mutual Om Die Dam Ultra Marathon

Old Mutual Om die Dam Ultra Marathon is the largest inland ultra-marathon in South Africa, offering a 50km ultra marathon, a 21km half-marathon, a 10km route and a 5km fun run. It attracts over 10 000 participants.Due to its scenic route – via the Hartbeespoort Dam – and family appeal, the race is consistently voted as one of the top national races. The 50km race is the flagship event. Gold medals will be awarded to category winners, silver medals to men under 3:45 and women under 4:10, and bronze to all other finishers.

2.     Birchwood Cross the Line Half Marathon

It’s time to get your running shoes on, and to clear your diary, in preparation for the City of Ekurhuleni’s annual road race, the Birchwood Cross the Line Half Marathon, which takes place next year on Sunday, 26 March 2017. Now in its seventh year, the race starts and ends on the 52 sprawling hectares of gardens of the Birchwood Hotel and OR Tambo Conference Centre in Boksburg. Aimed at attracting both dedicated athletes, and promoting exercise, combined with fun, for a healthy lifestyle amongst Gauteng’s families, the race has grown year on year; in 2017 accommodating 3 500 runners in the 21.1km and 10km races, and a further 500 runners/ walkers in the 5km race. In partnership with ChampionChip and Modern Athlete, both the start and finish of the race will this year be recorded using a chip secured to shoelaces; ensuring accurate results and digital monitoring. This move follows feedback from past participants ensuring a smoother and upgraded race.

3.     2017 Modern Athlete Irene Ultra

The Modern Athlete Ultra will be run for the second time in 2017. The event offers runners the ideal opportunity for a long run in preparation for Comrades. As an additional bonus, runners will be able to use their 48km Finish Time OR their time at the 42km split point for Comrades qualifying purposes. The 2017 edition of the Modern Athlete Irene Ultra & Half-Marathon will take place on Sunday, 2 April 2017. This race is regarded as the ideally placed race for Comrades Marathon hopefuls who still have to qualify, or for those hoping to get a better seeding. The route takes runners through Irene’s suburbs and Midstream Estate is “flat and fast”, with no significant climbs allowing runners to achieve better times. The 48km along with a 21.1km will start at 06:00 at the Irene Agricultural Research Campus.

CYCLE
EXPERT: Andries Lodder, qualified biokineticist, lecturer in Exercise Science (HFPA) and Ironman 2011 finisher.

SESSION: Russian Steps Spinning Class
Spinning offers potentially very high leg speed (cadence in excess of 200rpm), which is just about impossible on normal bikes. Take advantage of this to develop great leg speed by improving your fast twitch muscle fibres.

WARM-UP: 5min with light resistance and comfortable cadence, peaking at 70% of your max heart rate, 30sec acceleration and then recovery till back to 70%.
MAIN SET:
• 10sec flat-out sprint, 50sec recovery
• 20sec flat-out sprint, 40sec recovery
• 30sec flat-out sprint, 30sec recovery
• 40sec flat-out sprint, 20sec recovery
• 50sec flat-out sprint, 10sec recovery
• 1min flat-out sprint, 5min recovery
• Repeat 3 times
COOL-DOWN: 5min recovery followed by static stretches.

TIP: All sprints should be done with light resistance and very high cadence. If there is no resistance, your muscles don’t have anything to contract against and this increases your chances of getting injured.

RUN
EXPERT: Barry Holland, 39 consecutive Comrades Marathons, including 22 sub-7:30 times as well as a best time of 6:29.

SESSION: Fartlek
Our racing calendar is filled with shorter races at this time of year, and to race faster in them you have to train faster, at least one session a week.

WARM-UP: 15-20min easy run (+/- 3km)
MAIN SET: 22min (+/- 5km) fartlek
• Choose a route that is as flat as possible.
• The session consists of 11 intervals of 2 minutes.
• Start with a fast 2min interval and alternate fast, slow, fast to end on a fast interval.
• Your fast interval should be very intense, at about 80% of your maximum speed.
• Your slow interval should be much slower, allowing recovery before the next fast interval.
COOL-DOWN: 12-14min easy run (+/- 2km)

TIP: Always use the same route for your fartlek session. Make a note of where you get to at the end of 22 minutes and use this as a measure of your improvement week on week.

SWIM
EXPERT: Georgie Thomas, owner and operator of Total Immersion Swimming South Africa, triple Ironman finisher and competitor at the 70.3 Half Ironman World Champs and World Long Distance Triathlon Champs. (www.totalimmersionsa.co.za)

SESSION: This session will increase your ability to maintain focus on technique for the entire race distance/time, but swim fitness will also increase.

WARM-UP: 500m freestyle
• Focus on relaxed, long strokes.
• Don’t try to raise your heart rate.
• Check your form constantly.
• Feel that the pace is leisurely.
MAIN SET: 10 x 100m (15sec rest between each set)
• Maintain the same strokes per length (SPL) and time throughout.
• Focus on form.
COOL-DOWN: 500m freestyle
• Relax and focus on maintaining form.

TIP: Keeping your workouts simple allows you to focus on technique, not counting or thinking about what comes next or where you are. As you progress, you can increase the number of repeats to 20 x 100m.

If you are looking to improve your muscles’ ability to produce fast, powerful movements, plyometrics is the type of exercise you should be focusing on. Whilst generally used in explosive sports such as rugby and soccer, plyometrics improves the functions of the nervous system and is therefore beneficial to runners of all distances and disciplines. Keryn Foster, biokineticist and experienced runner, explains how you can incorporate plyometrics into your training.

PLYO-WHAT?
A plyometric movement involves the muscles being loaded then contracted, quickly and repeatedly. It makes use of the strength, elasticity and nerve supply of the muscle and surrounding tissues (tendons and fascia) to jump higher, run faster, throw farther, or hit harder, depending on how you use the exercise training. Plyometrics is used to increase the speed or force of muscular contractions, providing explosiveness and injury resistance.

The benefits of plyometrics include:
Improved muscle strength.
Continued strength for the finish of a race. It gives you that final kick down the finish straight.
Strength and stamina for effortless trail running.
Toughens tissues and trains nerve cells, which allows you to generate the strongest contraction possible in the shortest amount of time. This results in improved running economy, for example, you will use oxygen more efficiently while running.
Added to these are the benefits of improved balance, stride length and range of motion.

Muscles have a myostatic reflex; this means they contract automatically when the stretch receptors are stimulated. The knee jerk reflex is a perfect example of this. This means that the muscle must lengthen during the loading phase (eccentric muscle action) to be followed by an explosive shortening. All of this must happen in a fast, rhythmic manner.

BEWARE OF INJURY
While performing plyometric exercises, you are at a higher risk of injury because of the explosive nature of the movements. Before adding plyometric training to your weekly regime, you should have good levels of physical strength, muscle flexibility (because of the stretch phase preceding the contraction phase) and proprioception, which is the awareness of your body in space. It is an important component of the balance, coordination and agility which is a requirement when starting plyometrics.

This type of training is not ideal for those who are new to sport and running and athletes should not attempt it while injured.

HOW TO…
Plyometric training is high-intensity work and should not be done when you are very tired or stiff. It should be done a maximum of twice a week. You should never do speed work, hill work and plyometric training in one week and never on consecutive days.

So how do you include plyometrics in training? There should be a rest or light running day on either side of your plyometrics day, and you should take a two week break from all plyometric training every eight weeks. Your training week may look as follows:

Monday  Recovery run
Tuesday Rest
Wednesday Plyometrics
Thursday Easy run
Friday  Tempo
Saturday  Rest
Sunday   Long run

To warm up for the session, jog for at least five minutes followed by another five minutes of light skipping, jumping jacks and high knee prancing. It is best to perform these drills on grass as it will provide some cushioning. Try to find a soft, even surface for your workout. A sports field is ideal provided it is in good condition. Launch into each drill with your feet hip width apart and knees slightly bent. Never hold your breath!

HERE ARE FOUR PLYOMETRIC EXERCISES THAT WILL BENEFIT RUNNERS:

Alternate bounding
This is a very long running stride with exaggerated knee lifts. Bound about ten strides (counting on one leg only) then jog back slowly and repeat. Do four repetitions. As you adapt to the drill, increase to 15 strides and then to 20 strides.

Skipping
This is an exaggerated skipping motion. Drive your leading knee high, until the thigh is parallel to the ground while popping off the ground with the other leg, toes pointed. Count about ten skips (count on one leg only). Jog back slowly and repeat. Do four repetitions. As you progress, increase to 15 skips and then to 20.

Split squat jump
Start in a lunge position, and jump up and forward, pushing off the front leg. Land in the lunge position but with the opposite leg forward. This is an intense drill and requires maximal force with each repetition, so attempt no more than six during your first plyometric session. You can increase this to ten repetitions and then 16 repetitions.

Triple jumps
Standing evenly on both legs, swing your arms back, then forward as you leap. Jump as far as possible, landing on your right foot. Immediately jump forward again landing on your left leg, then hop and land on both feet. Aim for maximal distance the whole way! Take about a one minute break before repeating the drill. Do four repetitions. Build up to a maximum of ten repetitions.

KEEP THE FOLLOWING IN MIND
After the drills do an easy run, or reduced volume speed session. Remember to have an adequate cool down.
Athletes who weigh more than 110kg should be very careful and engage in only low intensity plyometric exercises.
Technique is of the utmost importance and if you are unsure about a movement, rather get someone to teach it to you before attempting it. All exercises can be done at 60% effort before doing the maximal effort repeats.
You should be well rested and uninjured before attempting these drills.

Modern Athlete Expert
KERYN FOSTER
Keryn is a biokineticist in private practice at the Sports Injuries Centre on the University of Cape Town’s Upper Campus. She has completed seven Two Oceans, four Comrades, three Puffers and one Ironman.

Rest and recovery are the most important ingredients in a training programme, and your rest day should be considered a training session, just like any session or interval or long run. – BY RAY ORCHISON, CERTIFIED COACH

Perhaps the most important scientific training principle that leads to improved fitness and performance is the principle of overload and adaptation: “In order for training adaptation to take place, the intensity of the physical activity must exceed that to which the individual is already conditioned. The body must receive a progressive and systematic overloading.” In other words, if we are to become stronger and faster runners, we must stress our bodies beyond our current capacity. However, when we do this, we effectively damage the muscles, by creating little micro-tears in them, and if we do not allow these micro-tears to heal, we do further damage the next time we train or compete, which results in decreased performance and injury.

Therefore, the key to the principle of overload is rest and recovery, which allows the body time to repair these small micro-tears, which in turn makes the muscles stronger and equates to faster and improved performances. Determining exactly how much rest you need is a little trickier, as our bodies are unique. As a rule, regardless of your level of fitness or ability, every runner should take at least one day’s full rest a week. For some runners, however, two days’ rest is required, and if you are just starting out, rather include two rest days in your week. Also, if you’re getting on in years, accept the fact that your body is not going to heal itself as quickly as that of a 20-year-old, so give your body more time to recover.

YOU’LL KNOW WHEN
The key is to listen to your body, then you’ll know when it’s time for extra rest – and you will not lose any fitness or forfeit any progress by taking a rest day. You only stand to gain from rest! The second part of rest is active recovery, when you continue to exercise, but in such a way that you allow the body to continue its healing process. This might entail a swim, bike, gym or aqua-jogging session, where you can continue building endurance or strength, but without using the same muscles over and over. Include one or two of these sessions in your weekly training.

Lastly, be careful not to overstress your body. Running hard every day is a sure way to end up injured, or sick, because your body is not given time to repair itself, so alternate hard sessions with rest, active rest or easy sessions. For example, a hard track session on Tuesday would be followed by an easy 5km run on Wednesday, and a hard hill session on Thursday can be followed by a core workout session in the gym on Friday, or a long, slow run on Sunday followed by a full rest day on Monday.

Have you had a bit of a slow start to 2017? Never fear, read on and see what we have for you! Modern Athlete has a whole whack of events on the running race calendar so be sure to get onto our online calendar and start securing your entries today! From 5km Fun-Runs to Ultra-Marathons, we have got it all!

1.     The Music Run 2017

The Music Run™ empowers participants to control the soundtrack of the run by voting for their favourite songs in the build-up to the event. Voting is via a ‘Music Voting App’ and songs with the most votes make the official run playlist. On event day, runners experience the world’s loudest 5km running course, known as ‘The Sound Track’. More than 120 speakers pump out the most popular songs across five interactive and music themed zones – pop, rock, old school, hip hop and dance. The run will end with the ultimate after-run music festival, which includes world class DJs, live bands, dancers, laser lights, LED screens, chill out zones, giveaways and plenty more. Karen Thomas, Old Mutual Head of Brand, says The Music Run is an experience that’s encouraging people to live an active and healthy lifestyle that’s fun. “It represents a new generation of fun run events, where participants can actively shape and share in the experience. Combining music and running in an immersive and social way is immensely energizing and uplifting for everyone who takes part. We are very excited to bring it to South Africa and know that music runners here will love our interactive run course, the music festival and local acts involved.” Created by Fresh Events Global, The Music Run™ was first held in Kuala Lumpur, Malaysia in 2014. The event has already been experienced by more than 100 000 participants across 12 events and 9 countries from Singapore to Hamburg. In 2016 The Music Run™ expands to the Middle East and Africa. WorldSport will run events in South Africa. To register for the event, visit The Music Run website or simply click on the button below.

2.     2017 Pick n Pay Marathon, Half-Marathon & 10km

Attracting a field of 6000 athletes, the Pick n Pay Marathon, presented by Momentum is a regular go-to for Ultra runners. This year’s event will once again be an opportunity in Gauteng to qualify for the Old Mutual Two Oceans Ultra in March, or to get a solid qualifier for Comrades. Now in its 34th year, race day gives athletes a little bit of everything: A tough 42km or 21km (one lap of the marathon), as well as popular 8km and 4km fun runs around Senderwood. There is even a 420m mini-marathon for under-4, under-6, under-8 and under-10 kiddies, so bring your youngsters along and let them enjoy a taste of running glory, too! The Marathon and Half Marathon are limited to 6000 runners only. No late entries available.

3.     KPMG SunMile

The KPMG SunMile is a team event consisting of several mile batches with runners of similar abilities racing each other. Teams of 5 runners each will compete in the following categories: Corporates, Clubs, Open. Teams can choose to enter as: Male teams, Female teams, Mixed teams (3 ladies and 2 men). Team members will be seeded and therefore not necessarily run in the same batch. The event has partnered with several establishments in the race precinct. Gazebos and spectator support are strongly encouraged and sites can be booked through the race office here. Sites will be allocated on a first come, first serve basis. Gazebos may be erected in allocated gazebo sites after road closures come into effect on 23 February. No alcohol may be consumed outside the entertainment area at 24 Central. No glass bottles may be taken into the race precinct. The official runner's after-party will take place at Taboo Night Club in Sandton. Join us for an exciting event featuring an incredible line-up of DJ's and bands. The line-up will be revealed soon so keep an eye on our website. The venue has limited capacity and runners are encouraged to purchase their ticket with their online entry.

4.     Jump City Challenge powered by Peri Construction

Joburg's inner city obstacle race returns jam packed with new features Jump on the bus We have completely switched things up this year, we will be bussing batches out from Constitution Hill to the start in an undisclosed location in town. From there you will be set out on the course that will thrill. Special features Not only will we be bussing you, but we will be taking you through really incredible features of the city:- – 2.4km of Sci-Bono Discovery Centre – 1km of Museum Africa – The all new 1km “Prison Dash” through Constitution Hill – Nelson Mandela Bridge More to be released soon… Challenges on route The route will play host to over 22 obstacles throughout. You will need to climb, crawl and find your way through the dark along the way. Please check the event website for more info on the obstacle out there www.jumpcitychallenge.com We are not out there to kill you, we actually want to see you again. So the challenges are not impossible, if they are too tough for you simply ask a fellow participant for a helping hand we encourage you to help each other out there. See you out there tough stuff, it is going to be a blast! Limited entries are available so be sure to get yours and avoid missing out on any action. 

5.     Modern Athlete Irene Ultra-Marathon & Half-Marathon

The Modern Athlete Ultra will be run for the second time in 2017. The event offers runners the ideal opportunity for a long run in preparation for Comrades. As an additional bonus, runners will be able to use their 48km Finish Time OR their time at the 42km split point for Comrades Qualifying purposes. The 2017 edition of the Modern Athlete Irene Ultra & Half-Marathon will take place on Sunday, 2 April 2017. This race is regarded as the ideally placed race for Comrades Marathon hopefuls who still have to qualify, or for those hoping to get a better seeding. The route takes runners through Irene’s suburbs and Midstream Estate is “flat and fast”, with no significant climbs allowing runners to achieve better times. The 48km along with a 21.1km will start at 06:00 at the Irene Agricultural Research Campus.

For more, visit the full Modern Athlete online race calendar. Simply click on the button below.

2017 Johnson Crane Hire Marathon, Half-Marathon & 10km
Don’t forget to pick up your entry for the 35th Johnson Crane Hire Marathon, Half-Marathon & 10km race. With a relatively unchanged and flat route, Johnson Crane Marathon, Half-Marathon and 10km is the perfect way to kick off 2017. Hosted by, Benoni Harriers, the event will take place on Sunday the 29th of January 2017. The 42km and 21km, will be timed by ChampionChip, and all the 42km times will automatically be sent to the Comrades Marathon as potential qualifying times. All qualifying times are calculated on a mat to mat basis, so there is no need to rush to the finished line. Click below for more!

The Music Run 2017
With more than 120 speakers pumping out the most popular songs across five interactive and music themed zones – pop, rock, old school, hip hop and dance. You don’t want to miss out on the vibrant The Music Run™ by Old Mutual that will be taking place on Riversands Farm on Saturday 4th February 2017. The Music Run is one of the fastest growing fun run events of its kind worldwide. The run will end with the ultimate after-run music festival, which includes world class DJs, live bands, dancers, laser lights, LED screens and chill out zones. To register for the event, visit TheMusicRun website or simply click on the entry button below. Registration starts at R220.00 p/p and kids under the age of 5 are free. Click Below for More!

Modern Athlete Bobbies Half-Marathon and 10km
Modern Athlete will be hosting the, The 2017 Modern Athlete Bobbies Half-Marathon & 10km on Sunday 05 February 2017. The race will begin at the Greenstone Shopping Centre, Edenvale taking runners on an exciting route through the suburbs of Edenvale, Illiondale and Greenstone. This course is generally considered to be quite a fast one, so running a PB, could be on the cards for you. Modern Athlete, Bobbies and Greenstone Shopping Centre, encourage you to come out and enjoy a day amongst fellow runners, in this exciting race. Click below for more!

The Pick N Pay Marathon, Half-Marathon, 8km & 4km
The Pick N Pay Marathon, Half-Marathon, 8km & 4km presented by Momentum is a popular event for marathon and ultra-distance runners, presents the opportunities for runners to qualify for the Old Mutual Two Oceans Ultra, as well as secure a qualifying time for Comrades 2017. This event boasts a variety in athletic challenges from the tough 42km to an easier 21km as well as the popular 8km & 4km fun runs around Senderwood. There is even a 420m Mini-Marathon for kids under the ages of 10. Bring the family out to enjoy a fun filled event. Click Below for more!

The Old Mutual Om Die Dam Ultra-Marathon & Half-Marathon
With over 10 000 entrants every year, South Africa’s largest inland Ultra-Marathon, the Old Mutual Om Die Dam Ultra-Marathon & Half-Marathon takes places along the scenic Hartebeespoort Dam. Offering a 50km of ultra-distance the race is consistently voted as one of the top national ultra-distance events. Gold medals will be awarded to category winners, silver medals to men under the 3:45 mark and women under the 4:10 mark while the rest of the athletes will receive bronze medals. Click below to find out more!

Have you started making your running plans? Come on folks, we are now two weeks into 2017 and with a ton of events lined up, why wait? Make sure you secure your entries for some of the countries biggest events today! Entries are selling out fast, don’t be the one with #FOMO this running season. Be sure to kick of your year on a high note!

1. 2017 Pick n Pay Marathon, Half-Marathon, 8km & 4km
Attracting a field of over 6000 runners, the Pick N Pay Marathon, Half-Marathon, 8km & 4km presented by Momentum is a regular go-to marathon for ultra-distance runners. Next year’s event will again boast the opportunity for athletes to qualify for the Old Mutual Two Oceans Ultra in March as well as secure a qualifying time for Comrades 2017. Now in its 34th year, the race gives athletes a little bit of everything, from a tough 42km to an easier 21km as well as the popular 8km & 4km fun runs around Senderwood. There is even a 420m Mini-Marathon for the U/4, U/6, U/8 and U/10 kiddies, an event for the whole family! Bring everyone down to the event and enjoy a day of running glory!

2. KPMG SunMile

The KPMG SunMile is a team event consisting of several mile batches with runners of similar abilities racing against one another. Teams of five runners each will compete in corporate, club and open categories and teams can be entered as male, female and mixed teams with a mixed team being made up of three ladies and two men. Team members will be seeded and therefore will not necessarily run in the same batches. The event has partnered with several establishments within the race precinct and gazebos and spectator support are strongly encouraged. Gazebo sites can be booked through the race office. Sites will be allocated on a first come first serve basis and gazebos may be erected in allocated zones when road closures come into effect. No alcohol may be consumed outside the entertainment area at 24 Central. The official runners after party will take place at Taboo Night Club in Sandton. Join us for an exciting event featuring an incredible line up of DJ’s and bands. The line-up will be revealed soon so keep your eyes peeled. Click below to find out more!

3. Cape Gate Vaal Marathon, Half-Marathon & 10km

The 2017 Cape Gate Vaal Marathon will be taking place on Sunday, 5th March 2017 and will be the 43rd running of this ever-growing event. The race will again start and finish at the Dick Fourie Stadium, Three Rivers, Vereeniging. A highlight on the road running calendar! This two-lapper gently meanders through four suburbs of Vereeniging and has a section along the banks of the Vaal River. While it is fair to say that the route is flat, it is by no means the easiest marathon you must work the whole way. This race also serves as a qualifier for the Comrades Marathon. Click below for all you need to know!

4. Sarens Edenvale Marathon

Rand Road Warriors in association with The Sarens Group are proud to present The Sarens Edenvale Marathon 2016 on Sunday, 12th March 2016. The proceeds of the 10km run will be donated to the Kidneybeanz Trust while proceeds for the 5km fun run will be donated to the Tiles 4 Change. Kidneybeanz Trust is a Non-Profit Organization, supporting children with life threatening kidney disease, and their families. Sarens and Rand Road Warriors will also be donating proceeds from this event to Tanah’s Gift of Smiles. The first three finishers and category winners will receive a gold medal. All runners who finish the marathon in less than 3 hours, and the half marathon in less than 1 hour 30min, will receive a silver medal. All other finishers will receive bronze medals. The race promises family fun. There will be food stalls, spot prizes and market stalls. Click below to find out more.

5. 2017 Old Mutual Om Die Dam Ultra Marathon, Half-Marathon & 10km

The Old Mutual Om Die Dam Ultra-Marathon & Half-Marathon is the largest inland ultra-marathon in South Africa, offering 50km of ultra-distance running around the picturesque Hartebeespoort Dam. This event attracts over 10,000 participants and due to the scenic routes and family appeal, the race is consistently voted as one of the top national ultra-distance events. The 50km is the flagship event and hot competition is always on the cards. Gold medals will be awarded to category winners, silver medals to men under the 3:45 mark and women under the 4:10 mark while the rest of the athletes will receive bronze medals. Click below to find out more!

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