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HOW NUTRITION CAN KEEP YOU AHEAD OF THE PACK

06 August 2017

When preparing for a marathon, your nutrition plan is as important as your training programme. An optimal nutrition plan will address energy requirements, replenishment needs and muscle recovery.
 
Vital Health Foods, the nutrition sponsor for the Sanlam Cape Town Marathon, plays an indispensable role in helping runners with sound nutritional advice. Andrea du Plessis, nutrition expert for Vita


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POST RUN MEALS

by Chanelle Retief (Registered Dietician) - 06 August 2017

What you eat after a workout is one of the most important meals of the day. It can help with recovery, fuel your body and set you up for your next training session. Here’s how to make the right choices post workout.

The energy that we eat on a daily basis comes from the three macronutrients, namely carbohydrates, protein and fat. There are many recommendations as to how much of these macronut


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HOW TO MAKE THE 'BEST' OF ANTIBIOTICS

by Chanelle Retief (Registered Dietician) - 06 August 2017

No matter how we try and fight it, sometimes taking antibiotics is the only way to get better. Here’s how to make the ‘best’ of it.
 
As runners we try our best to not get sick, especially before a major event. We take all our vitamins, drink enough water, walk away when someone sneezes, and sometimes we even avoid being around too many people! But life happens and sometimes a


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RECIPE OF THE WEEK

06 August 2017

Delicious Banana Bread

There’s nothing like a slice of warm, toasted banana bread after a run. It’s quick and easy, and great to refuel with.

Ingredients
1 Cup of mashed ripe bananas (2 large bananas)
1 Tsp. baking soda
1/2 Cup low-fat plain yoghurt
1/3 Cup canola or vegetable oil
1 large egg or 2 large egg whites
3/4 Cup brown su


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UK RUNNER'S COMRADES DREAM

by Anne-Marie Willicott - 05 August 2017

The Comrades Marathon is a bucket list race for many international runners. UK runner Anne-Marie Willicott tells of her experience as an international runner crossing the finish line of this iconic South African race.
 
Running the Comrades Marathon had always been in my blood and a very distant dream for many years. Having a brother (Ian Bailey) with 9 silver Comrades medals and 12 finishes, a


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THE COMRADES MARATHON IN NUMBERS

05 August 2017

The Comrades Marathon is one of the greatest foot races in the world – if not the greatest. It is a race that tells the story of courage, commitment and the strength of the human spirit. Here are some quick facts and interesting stats on a race that has become a South African tradition and a household name.
 
Total Entries (2017)
South Africa
Male: 1 5430
Female: 4 16


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THE UGLY BEAUTY OF COMRADES

by Nalize van Rooyen - 05 August 2017

I have read many crazy, inspiring, warm and fluffy Comrades posts, which has made me so hesitant to share mine. My story is not about the goose bumps or camaraderie or awestruck elation, but how it took every fiber of my being to pull myself together and keep going.

Three years ago I could hardly run 1km without feeling like death, but having done cross-country in school I remembered how much I rea


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STRONGER. BRAVER. BOLDER. BETTER

by Nalize van Rooyen - 05 August 2017

Twinkling stars winking from the charcoal morning expanse. Brilliant sunrises that reach deeply into the soul. Greedy wind bursts stealing caps and precious breaths alike. Drizzling rain dampening layers of clothing, but not so much spirits. Freezing air tendrils wrapping around already stubborn muscles and joints, locking them in place.

Across miles and miles of endlessly stretching tar roads, ove


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A QUOTE A DAY KEEPS THE DOCTOR AWAY

05 August 2017

“Some sessions are stars and some are stones, but in the end they are all rocks and we build upon them.”
— Chrissie Wellington



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RUNNING SAVED MY LIFE

by Michelle Carnegie - 05 August 2017

After a fun holiday with friends in Cape Town, she got back home and looked at the holiday pics. Staring back at her was a young woman smiling, but she knew that young woman was not happy. She weighed almost 100kg and was uncomfortable day in and day out. And that’s when Shandene van der Walt decided: ‘I never want to see that woman again!’ Today Shandene is the picture of health. She has not on

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