Stanford University researchers analysed a single stride sequence to determine which muscles activate and when. We asked a trainer how to strengthen your weak spots to run your best. 1. Take Off Most runners don’t extend their hips properly because their legs don’t...

Ready to be a hardcore survivalist this summer? We’ve got the gear for you

For all-over, real-world strength, skip the road and run straight up a mountain. These are five of South Africa's toughest trail races – are you tough enough? Summer Trail Series 23 October to 27 November 12-14km each. Gauteng Four races in the course of a month,...

Burn through unwanted Kilojoules with this 15 minute workout focusing strength and stability

Muscular glutes make you stronger and leaner all over. In fact, a great rear can even reduce your risk of injury. Want to seem taller? Tighten your butt, stand up straight, and amaze all your followers. Bonus: you just fixed your posture too. Bulk up your backside –...

Race coming up? Heavy lifting twice a week can improve your VO2 max. Runners in an Italian study saw a 6% VO2 max boost using this tactic. That strength, plus better mechanics, can enhance your running economy and cut injury risk, says PJ Newton, founder of Strategic...

Looking to boost your performance and core strength? Walk this way

Fartlek is a funky name, but this training technique is essential for boosting pace, and you can do it anywhere. It’s Swed- ish for “speed play,” meaning you vary your bursts of speed. Do this: first, do a 1km warm-up, then start your intervals. You’ll be able to push...