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We were designed to run
Added: 07 Aug 2010
Running is the most basic of exercises. Not only were we designed to run, but we were designed to be good at it!
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Training Tips: Doing Nothing Can Make You Stronger
Added: 21 Jul 2010
Sometimes it’s what you don’t do that makes you stronger.
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2010 Spar Weekend Witness Ladies 10km
Added: 09 Jul 2010
There are eight weeks to go until the 2010 Spar Weekend Witness Ladies 10km and 5km run and walks around Alexander Park in Pietermaritzburg.
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When races are not about speed
Added: 05 Dec 2009
The general idea of racing is to see what the least amount of time is that you can take to cover a set, normally standard distance, between the start and finish line.
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Planning your trip
Added: 07 Nov 2009
5000 novices recruited to Comrades in just 27 hours is a figure that has startled not only the Comrades marathon association, but also many clubs and long term runners.
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Constant progression
Added: 22 Oct 2009
No matter what the sport the basic principle of training is the same. The idea is to do exercises that take you just beyond your current ability and then to provide the rest and recovery that allows the muscles to recover and so grow stronger and more capable of doing the task. The process is then repeated so that there is constant progression.
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Getting to the core of the problem
Added: 08 Oct 2009
You often hear runners talk about a need to get stronger and many look to the gym in the hope that weights can make them swifter over the road. However, as a general rule running is the best training for running and it is only if you have an excess of training time that weight training can provide a time effective boost to performance.
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Tips for the Spar Ladies
Added: 11 Sep 2009
Tomorrow morning you will line up with close on 3000 other ladies for the Witness Spar Ladies 5km and 10km challenge around Pietermaritzburg’s Alexander Park. Each and every competitor shares a common goal of doing the best they can for their fitness level.
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It all starts with the first step
Added: 01 Aug 2009
The Witness Spar Ladies Race in Pietermaritzburg on Sunday 13 September attracts a large number of women runners and a walkers of all abilities, ages and backgrounds and you too can join them with a small amount of preparation to ensure you are fit for the challenge.
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Spar Ladies Race Training Guidelines
Added: 31 Jul 2009
The training schedules are designed for runners of varying abilities. The beginners programme is ideal for the person who wants to commence in the sport for the very first time: - perhaps even someone who has watched sport from the couch. The 10km schedules could apply to the person who is currently just running for health and perhaps done a 5km or fun run, to the club runner who wants to improve his or her time in the 2009 Spar 10km. This may even be a stepping stone to another goal.
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The final countdown
Added: 21 May 2009
RUNNERS’ Log: ...
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Podcast: Norrie's Comrades Preparation Guide 7
Added: 19 May 2009
 There’s only a week left before the 84th Comrades marathon from Pietermaritzburg to Durban and there is more you can do to destroy your result than there are things you can do to improve it...
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Podcast: Norrie's Comrades Preparation Guide 6
Added: 15 May 2009
In any normal day we eat regular meals and snacks. But come Comrades day many runners seem to think that they can cover the grueling 89.17km from Pietermaritzburg to Durban surviving on coke, water and a few biscuits!
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Podcast: Norrie's Comrades Preparation Guide 5
Added: 12 May 2009
With only two weeks left until the 84th Comrades Marathon runners need to cut back on all distance runs and focus on a few easy quality sessions to keep their legs loose.
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Podcast: Norrie's Comrades Preparation Guide 4
Added: 08 May 2009
With 48 refreshment stations it’s so easy to get confused with your hydration in the 2009 Comrades Marathon.
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Podcast: Norrie's Comrades Preparation Guide 3
Added: 04 May 2009
Will you run from Pietermaritzburg to Durban nonstop on 24 May? Unless you are a gold medalist it’s likely that you will walk along the route. The latest Witness LineBreak Podcast tells you why adopting a regular run and walk strategy for Comrades will give you better pacing and a better finish time.
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Podcast: Norrie's Comrades Preparation Guide 2
Added: 01 May 2009
With one month to go, given a choice between illness or injury in the weeks leading up to Comrades – opt for injury there’s a greater chance that it can rectified without impacting on your goal finish time.
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Norrie's training guide: A goal properly set is halfway reached
Added: 24 Nov 2008
The Postnet Weekend Witness Half and Full Marathons on 15 March is ideally placed to provide goals for everyone.
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Midlands Life