It's not about speed,
it's about consistency.

Becoming a better runner is a lifestyle choice. Here you'll find workouts, recipes and training diaries covering different aspects of the running lifestyle.

Cape Town Running Clubs, Crews and Groups!

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There are so many amazing groups to run with in Cape Town so I have done my best to collaborate all the times/meeting places to one place! This is an ever evolving list so if you want to add your group or club to the list please ping me an email with all the details below and I will get…

The 4 Best Foot Exercises to Prevent Injuries for Runners

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Your feet are your foundation — literally! As runners, we often forget how important foot strength is for a smooth, injury-free run. We all know strength training is key, but we often forget that feet need some love, too. Strong feet equal a smoother, more comfortable run and, most importantly, fewer injuries. So, here are my top four foot exercises…

Burger Club: The Quest to Find Cape Town’s Most Banging Burger

You’ve trained for months — maybe you’ve been eating healthily to fuel your race. You reach the finish line. Your mind and body are overwhelmed with exhaustion, joy, relief, disbelief, hunger, and heaviness. You need to eat something fast, handheld, and salty. But an average burger is a valid reason to cry when you’ve just battled through a race. What…

Training block overview

Tips

I made this Training block Overview for my last marathon block because I wanted to see how my sessions were going in a nice easy way. It is really easy to have one bad session and think that all your training is derailed when in reality if you look at the big picture those one or two bad sessions are…

10 Motivational Running Sign Ideas Worth Stealing

Running is hard. The best runners and coaches will tell you that it never gets easier – you just get faster, and your mind gets stronger. They’ll also tell you that a well-placed motivational sign can be the boost you need to get to the finish line. I’m usually on the runner on the other side of the signs but…

Pizza Dough

I have made a few different pizza doughs in my time but this has to be my fave! To get the perfect dough make it 24hrs before you need it! Ingredients: 1kg 00 flour, plus extra for dusting 10g sea salt 1 x 7g of dried yeast Olive oil Whatever toppings you want! Method: 1. Pour 700ml of lukewarm water…

My top 3 tips for Beginners

Tips

I know it can seem really intimidating starting your running journey and you might not know where to start so here are some tips: Set a goal Having something to work towards is a game changer not only to have a light at the end of the tunnel but it gives you motivation to train and a reward at the…

3 Marathon Tips

Tips

Last weekend I ran Cape Town Marathon and it made me think of three tips that I think are pretty important to get to the finish line in one piece: Stick to your planned pace and don’t go off too fast! There is a very fine line in marathon running between nailing your goal time and blowing up. Trust me…

SCY and XMiles

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We are super excited to announce that XMiles will be providing all of the SCY prizes until the end of 2025! XMiles is your one stop nutrition shop for all your running needs. I am over the moon with this partnership because I really do think that nutrition is a game changer and can level up your running. Not only…

Stairs

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Try adding Stairs to part of your running drills circuits to help increase your knee drive and force production that your foot puts through the floor. This in turn will help you run quicker! Do 8-10 reps of about 12 stairs. If possible, have a short run up. Run the stairs at a good crisp pace and with accuracy. It’s…

Banana Bread

Super easy and tasty banana bread that you can either make it in a loaf tin or in muffin cases. Ingredients: 115g butter 100g sugar 3 bananas 115ml milk 1tsp vanilla 2 eggs 175g wholemeal flour 100g bran flakes (crushed) 1tsp baking powder 1tsp baking soda 1/3 tsp salt Handful walnuts Handful raisins Method: Pre heat oven to 180° In…

Hill Sprints

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• Make sure that you are properly warmed up before trying these and ideally do them towards the end of your run…if you are tired don’t do them! • Aim to run between 4 – 8 hills (some days it may be 4 others 8 just see how you feel) quality over quantity! I normally pick a spot on the…

The BEST Lemon Meringue Pie!

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This LMP is so easy to make and super delicious…you can probably halve the recipe below as it does make A LOT! Try it 👇🏻 Ingredients Base: 200g digestive 80g melted butter Filling: 2 cans of condensed milk 250ml lemon juice Zest of three lemon 6 eggs yolks Meringue: 26g caster sugar Pinch of salt 6 egg whites Method 1.…

Drills

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Drills are a great way to make sure that you are warmed up properly, all your muscles are fired up and your body is moving in the right movement pattern. • Do drills before structured workouts e.g. intervals, hills, tempo sessions etc. • Do each drill twice trough over roughly 20m 1. Grapevines 2. High knees 3. Can cans 4.…

Free Couch to 5km Strength Programme

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The Couch to 5km Programme is a great way for a new runner to go from limited/no running to successfully running their first 5km. If you’re new to running and you’re here, you’re on the right track! By adding strength, conditioning, and yoga to your training, you can build your volume slowly and increase your strength and fitness while reducing…

Strides

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Adding strides to the end of your easy runs is a great way to turn your legs over a bit quicker, recruit some more muscle fibres and improve your running biomechanics. Add 4 – 8 (depending on how you feel) to the end of your easy runs. Make sure you do these on good ground with the wind behind (every…

How to find the gradient of a hill on Strava

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Here is a quick video that shows you how you can use Strava to find the elevation of a hill you are going to run up. This is super helpful to find good hills to run up in training or to see what the grades of the hills are like in races you have coming up. Go to Strava on…

Oat Cookies

These are great for an afternoon snack with a cup of tea or for a quick breakfast before you run! Ingredients * 100g rolled oats * 50g bran flakes, crushed * 90g desiccated coconut * 185g plain flour * Pinch of salt * 100g castor sugar * 40g light brown sugar * 100g raisins * 160g butter * 60g honey…

Breakfast Tips

Nutrition is such an easy win to help improve your running! You don’t have to train harder you just have to fuel yourself properly and you will run better, feel better and recover better! Not having something to eat before you train is never going to end well so here are a few options for you to experiment with and…

Race Plan…things that might go wrong.

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As part of your race preparation I think it is a great idea to sit down and think of anything that might go wrong during the race and what you would do about it if it did. This way if it does crop up at least you have an action plan to deal with it. You will therefore be more…