Running is an incredibly unique and personal sport. It means something different to everyone.
We understand that running is not a means-to-an-end but rather an integral part of a healthy and happy life.
As people who love to run every day, we want to share the joy of running with you, as your friends, as well as help you to become the best runner you can be, as your coaches.
Whatever your running goals may be, this course will help you achieve them and take your running to the next level. There is something here for everyone from the beginner to the seasoned runner.
We've noticed a gap between those of you looking to start running for the very first time and those of you looking to break your best time on your next ultra-marathon and we've built the bridge to join us all into one big running community.
We've answered your questions, some of which you may not have known to ask yet, and we've covered all facets of a runners' lifestyle from training, racing, cross-training and injuries to nutrition, psychology and even gadgets.
This course covers everything from the foundations of good running techniques to the tricks only learned through years of running experience! We are your online running coaches, nutritionists, mentors and comrades.
The course offers:
This course is easy to navigate and find the relevant lectures for your own unique goals. It is a necessary accessory to your training and should constantly be referred back to. This is not designed to be watched from start to finish but rather be incorporated into your runs and practical everyday life. That being said, the course could be completed in a little over 6 hours.
This course is for anyone looking to improve their running fitness, set new goals and reach them, improve their overall health and look after their bodies and well-being through the sport of running.
This videos details how to uses the Training Plans sections, it gives an introduction to the various training guides and details how to uses the log book should you choose.
Video detailing a running plan, and tips, if you are running 5km (3.1mi) for the first time. The goal is to run a 5km anywhere from 60min to 40min.
Video detailing a running plan, and tips, if you are running 5km (3.1mi) at an Intermediate pace. The goal is to run a 5km anywhere from 40min to 25min.
Video detailing a running plan, and tips, if you are running 5km (3.1mi) at an Advanced pace. The goal is to run a 5km anywhere from 25min to sub 20min.
Video detailing a running plan, and tips, if you are running 10km (6.2mi) for the first time. The goal is to run a 10km anywhere from 100min to 60min.
Video detailing a running plan, and tips, if you are running 10km (6.2mi) at an Intermediate pace. The goal is to run a 10km anywhere from 60min to 45min.
Video detailing a running plan, and tips, if you are running 10km (6.2mi) at an Advanced pace. The goal is to run a 10km anywhere from 45min to sub 40min.
Video detailing a running plan, and tips, if you are running a Half Marathon (21.1km or 13.1mi) for the first time. The goal is to run a Half Marathon anywhere from 4hrs to 2hrs30.
Video detailing a running plan, and tips, if you are running a Half Marathon (21.1km or 13.1mi) at an Intermediate pace. The goal is to run a Half Marathon anywhere from 2hrs30 to 2hrs.
Video detailing a running plan, and tips, if you are running a Half Marathon (21.1km or 13.1mi) at an Advanced pace. The goal is to run a Half Marathon anywhere from 2hrs to sub 1hr30.
Video detailing a running plan, and tips, if you are running a Marathon (42.2km or 26.2mi) for the first time. The goal is to run your Marathon anywhere from 8hrs to 5hrs30.
Video detailing a running plan, and tips, if you are running a Marathon (42.2km or 26.2mi) at an Intermediate pace. The goal is to run your Marathon anywhere from 5hrs30 to 4hrs.
Video detailing a running plan, and tips, if you are running a Marathon (42.2km or 26.2mi) at an Advanced pace. The goal is to run your Marathon anywhere from 4hrs to sub 3hrs.
Video detailing a running plan, and tips, if you are running an Ultra Marathon (42.2km or 26.2mi +PLUS) for the first time. The goal is to complete the Ultra Marathon.
Video detailing a running plan, and tips, if you are running an Ultra Marathon (42.2km or 26.2mi +PLUS) and wanting to improve or increase the distance. The goal is to improve upon your current Ultra Marathon.
This video will give you an introduction to Interval Training/Speedwork, talks about the amazing effect speedwork can have on your running and details what is to be covered in the following videos.
This video takes a look, in detail, at how to go about starting speedwork and then how to plan your perfect session to get you breaking your personal best times.
This video goes through in serious detail how to plan that perfect speedwork session to achieve your goals, it goes through an example to help you apply it to your own training regime.
As important as speedwork on the flats is hill training, especially if you are planning on doing a race with lots of up and down hill. Hill work is a full body work out and this video will detail exactly how to go about doing the perfect session.
Stair training can be one of the best full body, high quality workouts and it is great for doing when pushed for time. This video will show you the correct way to do a stair session to ensure you are getting the most out of the workout.
One of the most overlooked aspects of running is techniques, how do we run, how do we hold our body, what does our posture, form and stride tell us about our body.There is so much efficiency to be gained from analyzing running technique, this video gives an overview of the videos to come to cover these fundamental topics.
This video deals with the highly controversial "foot strike", not only are we going to go over the technical details, but we are also going to talk about what this means for YOU and what you can do to focus on using foot strikes to improve your running.
For most races, most the running you do will be on the flats, it is for this reason that we start analyzing techniques for running on flat surfaces, and again we going to focus on how it is applicable to you and what you can do to practice and improve.
Running uphill can feel like the most grueling part of a race, but generally most people run uphills well, we going to talk about what not to do and again some useful tips to run up hills even better than before.
Running downhill can be one of the most damaging things to do if done incorrectly and can have a negative impact on your joints in later life. It is so important to run downhill carefully. This video describes the best way for you to practice and focus on running downhills.
Breathing plays an important role in replenishing the muscles. Seldom do people practice breathing, let alone think about what they actually doing. This video teaches you some cleaver technique to use when it comes to breathing.
Your heart rate can be extremely telling and can warm you when you need to slow down the training regime. This video shows you exactly how powerful daily measurements of your heart rate can be.
This video takes about the Barefoot running "craze", we objectively look at the pros and cons before seeing how you can practically apply it to get the most out of your running.
This video introduces the nutrition course, explaining why nutrition is so important to us, followed by the order of progression through the course. It will help you to orientate yourself through this section.
This video introduces the first major food group and explains how carbohydrates can play an important role in leading a healthy lifestyle.
This video looks at fruit, another important food group, and how to include it in a healthy eating plan.
This video explains a variety of different vegetables and their benefits, including which types are most important to eat every day.
This video looks at a variety of ways to include protein in your diet, and how to choose your protein sources responsibly.
This video explains how eating healthy fats is actually essential for weight loss and for maintaining overall health.
This video explains how certain types of dairy products can be good for you, but also warns against the dangers of buying highly processed and denatured products.
This lecture looks at how to prepare correctly for a race in terms of your nutrition in the weeks, days and even hours before a race for a 5km, 10km, half-marathon, marathon and ultra-marathon.
This lecture looks at how and when to eat during a race of 90 minutes or longer, what stages the body will progress through during the race and what to eat to refuel correctly and efficiently.
This talk covers an often-forgotten about topic which is what to eat after a run or a race to help the body recover and optimise the results of hard training.
This is a slide-show presentation specifically for marathon and ultra-marathon runners on how to efficiently refuel during a long race using food and drink depending on calories burned and absorbed. Example meals are included for easy calculations and personal race-day meal plan development.
Watch how to make delicious raw orange chocolate brownies!
See how easy it is to bake these yummy energy-packed muffins!
These are a "must" to include in any race-day meal plan and they are also so easy to make ahead of time so watch how to do it!
Watch how to make these date balls - a great addition to any healthy meal plan and are packed with goodness and flavor!
This document shows how to eat healthily throughout the day using a meal plan that includes all your major food groups in the right ratios. There are plenty of examples of recommended foods to eat and suggested serving sizes to help you decide which meals work for you. Whether you want to make some small changes to improve your health or whether you want to follow the plan strictly to help you lose weight, take this along on your next shopping trip and start your journey to health today!
Cross training plays an integral part of running, it is not merely an add-on, this video talks about the benefits and gives an overview of the section.
Gym is probably one of the most important aspects of training, it plays an integral part in improving your running. This video will show you how you don't even need to go to gym to strengthen your body and improve your running.
Swimming is a great form of cross training, this video will help you do the correct things next time you are in the water.
Cycling can be an extremely beneficial to runners and is a great way to relax and take a break from the impact of running, this video will show you what you need to do to get the most out of your cycling if you want to improve your running.
This video will talk about the importance and common misconceptions of stretching, it will also go through a number of examples for you to do after your next run.
Many people have never heard of or let alone tried foam rolling, but it is truly an amazing thing to build into your schedule as it drastically helps muscle recovery. This video will explain to you just how to go about foam rolling.
This video talks in detail about how to spot and injury even before it has occurred.
Getting an injury must be one of the most stressful things for any athlete, but don't despair, there is a lot you can still do to keep strong and motivated.
This videos will help you by that perfect pair of running shoes, we will do this by better understanding what the shape of your foot is.
This video will go over the different types of shoes on the market. We will also be discussing the importance of "shoe drop".
Running has not changed much in the past century, however technology has added a lot of flavor and social sharing to the sport of running, this video goes through some cool apps and websites to try.
Losing weight is not about "going on diet", it's about changing your life style. Being active and eating healthily are key aspects. To be a healthy person, activity should be an integral part of your daily life and running is one of the best and most rewarding physical activities. This video will show you why and includes a training plan with specifically chosen running techniques proven to aid weight loss. Check out the downloads section for a healthy eating plan that will guide you towards a healthier life!
This video will help you find the perfect running partner, by becoming the perfect running partner.
Adding a camelbak to your run means you can run further than ever in more remote locations. Many trail runs require that you have a camelbak. This video shows you the correct way to use a camelbak when you run.
We understand that running is a sport for busy people and fitting it in can be challenging, this video will help you get the most out of your running in a short space of time.
No one likes getting into the details when it comes to blisters and this video aims to do just that.
This video shows you a whole bunch of different things you can do to look after your body at your desk and even do some stretching.
This videos will equip you with tools to help you keep motivated and pick yourself up when you feel like you want to quit running.
This videos will help you keep an eye out for when you start to fatigue in a race, it will also give you some tips to avoid dark times during a run.
Born and bread on the foothills of Table Mountain, Cape Town, South Africa. Electro-Mechanical Engineer and Running fanatic. I have been running as long as I can remember anything from 100m to 100km, in the mountains, on the road and on the track. I am constantly on the search for new information and adventures.
I am a Master's student at the University of Cape Town currently studying Biomedical Engineering. I have experience in Human Anatomy, Human Physiology and Biomechanics. I am excited about eating healthily and being active, these have played an important role in my happiness and self-confidence in the past few years and I love to share what I've learned with people.