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    The HOKA Gift Guide Every Runner Will Thank You For

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    PB your gift-giving this festive season and spoil the runner in your life with a pair of new HOKA shoes.

    HIGH MILEAGE WORKHORSE

    HOKA Bondi 8

    One of the hardest working shoes in the HOKA lineup. The Bondi takes a bold step forward this season, reworked with softer, lighter foams and a brand-new extended heel geometry. Taking on a billowed effect, the rear crash pad affords an incredibly soft and balanced ride from heel strike to forefoot transition.

    EVERYDAY KILOMETRES, ELEVATED

    HOKA Skyflow

    Designed to elevate your daily running practice, the Skyflow combines premium Skyward X-inspired geometry with upgraded foam compounds, taking everyday miles to the next level. Super-critically foamed EVA offers an extra cushy, springy ride, while a supportive heel-focused Active Foot Frame™ cradles the foot and a smooth forefoot rocker profile encourages effortless strides. Constructed with a sleek upper and extra durable outsole, this shoe redefines the idea of “daily driver.”

    LIGHT AND PLUSH FOR EVERYDAY MILES

    HOKA Clifton 9

    The ninth iteration of our award-winning Clifton franchise has launched, lighter and more cushioned than ever before. Eliminating weight while adding 3mm in stack height, the new Clifton 9 delivers a revitalized underfoot experience with a responsive new foam and improved outsole design. Removing overlays and hotmelts, the stripped back upper has been consciously crafted with a plusher heel, reflective heel panel, and streamlined tongue with single side medial gusset.

    A SURPRISINGLY SLEEK STABILITY SHOE.

    HOKA Arahi 7

    Not your average stability shoe, the new Arahi 7 delivers the same streamlined support as its predecessor with our patented J-Frame™ technology. Updated with a zonally engineered, flat knit upper for improved midfoot lockdown, we’ve fine-tuned the fit with a plusher tongue, and a stretchy dual gusset beneath the lace line to help mitigate tongue migration.

    YOUR GATEWAY TO EVERYDAY SPEED

    HOKA Mach 6

    Behold our lightest, most responsive Mach to date. This lively trainer has been fine-tuned for extra energy return with a super critical foam midsole and updated for enhanced durability with strategic rubber coverage in the outsole. Implementing speed focused design details throughout, we’ve enlisted a new creel jacquard upper with zonal breathability and an internal gusset to deliver the foot-hugging comfort required to set your next PR.

    Find them at top running stores or conveniently online at Runbeatable.co.za.**WH Partnership More

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      “I Went From Everyday Gym Goer To Starting My Own Running Club And Competing In HYROX”

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      When you hear the word HYROX, it sends a chill down your spine – and for good reason. In the fitness world, it’s a serious test of endurance, strength and mental grit. This is not the kind of event where you just ‘wing it’. Training involves intense high-volume workouts with weights and running. It’s a real test of fitness and that’s exactly what Chané Grobler experienced at her first HYROX event. This full-time med student took on challenges leading up to and during the event, but the reward of crossing that finish line and saying, “I just did that” made it all worthwhile. It’s a reminder that no fitness journey is easy – long hours of training, consistency and mental toughness are all part of the deal, especially when you’re balancing it all with a busy life.READ MORE: Everything To Know About Hyrox, The Tough New Fitness RaceA Fit Foundation Chané’s fitness journey didn’t begin with grand ambitions of competition. Growing up in an active household where movement was part of daily life, it was her dad who first introduced her to the world of fitness. High school netball didn’t ignite a passion for team sports, but after school, she found her own space in the gym. With her dad mentoring her through the ups and downs, she built the foundation for what was to come.At first, her motivation was simple curiosity. She wanted to explore what her body was capable of and create her own sanctuary in the fitness world. But it wasn’t long before this fascination turned into something much bigger.The CrossFit ConversionAlthough Chané’s journey started with traditional weight training, everything changed when she discovered CrossFit. Two years ago, she shifted from her regular gym routine to this high-intensity sport and she hasn’t looked back since. CrossFit, with its endless variety of movements and constant challenges, offered her a new perspective on fitness. The discipline and dedication it required were nothing short of addictive, and it didn’t take long for her to realise that this sport was here to stay.“CrossFit will always be a challenge, no matter how fit or strong you become. It forces you to constantly improve,” Chané reflects. This experience not only built her physical strength but also laid the groundwork for handling the demanding training required for HYROX.Falling In Love With Running – EventuallyRunning wasn’t always a love affair for Chané. In fact, when she first started at the end of 2023, she hated it. Like many, her early runs were battles of will, hoping the act of pushing through would somehow make it easier. Eventually, though, she began to enjoy it. So much so that she co-founded her own running club, Brooklyn Run, alongside a group of like-minded individuals. What had once been a weakness became one of her greatest joys.This newfound love for running, combined with her passion for CrossFit, set the stage for her HYROX debut. “When I heard about HYROX, it felt like the perfect blend of CrossFit and running – two things I had become semi-good at,” Chané jokes. She knew this was something she wanted to try, although she had no idea how much it would challenge her.Training For HYROX: Physically and MentallyPreparing for HYROX was no easy task, especially on top of being a full-time med student. Physically, Chané felt confident in her strength but was most nervous about the running component. She adapted her CrossFit sessions to include more HYROX-specific movements, focusing on tough exercises like sled pulls and pushes. Saturdays became dedicated HYROX days, complete with simulations and fitness tests.However, running needed extra attention. “A few 5 km runs a week wasn’t going to cut it,” Chané admits. She incorporated track and hill sprints into her routine and discovered just how little she knew about proper running training. But as her fitness improved, so did her confidence.The mental preparation was a whole different game. “I had to stop comparing myself to people who’ve been doing this for years,” she says. With HYROX being relatively new, she scoured every “tips and tricks” video she could find, but soon realised that information overload could be paralysing. Trusting her training, she focused on celebrating small victories and learning from the tougher days.The biggest shift in her mindset came after completing her first HYROX simulation about a month before the event. Suddenly, what once seemed impossible began to feel achievable and her nerves started to settle.READ MORE: Don’t Fall For These Common HYROX MistakesThe Challenges of TrainingTraining for HYROX was demanding, but doing it alongside her medical studies added another layer of difficulty. One of the toughest battles was silencing the nagging voice that said, “You’re not doing enough.” Chané constantly had to remind herself that she wasn’t a professional athlete – she was a full-time student trying to manage both responsibilities.She learned to adjust her training based on her academic load, waking up early to fit in runs before class or staying up late to finish her assignments so she could train longer the next day. “When something’s important to you, you find a way to make it work,” she says.Another unexpected challenge was nutrition. About two months into her training, Chané hit a wall. She was exhausted all the time, falling asleep in class and her training quality dropped. She quickly realised she wasn’t fuelling her body enough for the amount of work she was doing. Increasing her calorie intake – particularly carbs –and focusing on hydration made a world of difference.The Big DayThe day of HYROX Cape Town was one filled with nerves, excitement and, ultimately, triumph. Chané’s heat didn’t start until 17:10, giving her the whole day to think about what was coming. But once she entered the arena, all those nerves melted away. The atmosphere was electric, with music pumping, lights flashing and spectators cheering. She couldn’t wait to get started.Crossing the finish line was a moment she’ll never forget. “It was impossible to wipe the smile off my face that evening,” she recalls. “We are capable of so much more than we give ourselves credit for.”Pushing ThroughOne of the standout moments during the event was Chané’s performance in the sled push, where she placed fourth overall. “I think I made the CrossFit community proud with that one,” she laughs. But not everything came so easily. The burpee event nearly broke her spirit. At one point, she questioned whether she’d even be able to finish. But seeing her parents cheering from the sidelines gave her the strength to push through.From there, a new fire was ignited. She powered through the rowing and other movements, making up for lost time and finishing strong.Evolving Body and MindsetThroughout her HYROX journey, the most transformative change was in both her body and mindset. Initially, her drive was fuelled by a desire to impress those around her, but as the training progressed, her “why” became far more personal. “I shifted from ‘I need to impress everyone around me’ to ‘I am doing this to make myself proud.’ A bitter pill to swallow is that far fewer people care about what you do than you might think,” she reflects.She soon realised that external validation wasn’t sustainable. “If your only motivation is avoiding failure, you’re going to fail. And failure is the only way you’ll truly get better,” she says. This shift gave her the confidence to embrace the process, leading to a deeper sense of self-pride.Physically, the transformation was just as impactful. Initially hesitant about incorporating running, she feared it might interfere with her strength-building goals. But over time, her body adapted in ways she hadn’t anticipated. “I’m still trying to figure out the sweet spot between too much and too little running, but my endurance has significantly improved and my body handles fatigue better than ever.”Words of WisdomFor anyone considering participating in HYROX or embarking on a fitness journey from scratch, she offers some valuable advice. “Don’t overwhelm yourself with too much information. Stick to a few trusted sources, especially if you’re not part of a CrossFit or HYROX gym,” she advises.She also emphasises the importance of running: “Running is the most crucial part of a successful HYROX and sets a strong foundation for any fitness venture. Strong running equals more energy for the functional components.”Equally important is mastering the movements. “Know the movements and movement standards well, and focus on the quality of your movements during training. Don’t wait until competition day to figure it out – being prepared will put you at ease on the big day.”And lastly, she stresses the power of community: “Surround yourself with people who want to see you win. You’ll need them when training gets tough or when self-doubt creeps in. I’m so grateful for the people I’ve met and the communities I’ve become a part of. We need people; they make us much stronger.”What’s Next?With HYROX Cape Town behind her, Chané’s sights are now set on HYROX Johannesburg 2025. She’s also preparing for the CrossFit Open early next year, aiming to qualify for the quarterfinals once again. Her focus is on improving her running and endurance, particularly when fatigued and finding ways to streamline her performance.As Chané reflects on her journey, one thing is clear – HYROX has transformed not only her body but also her mindset. “I’ve gained so much confidence in myself and my abilities,” she says. “The biggest lesson I’ve learned is that failure is a part of growth. You’re going to fail, but that’s the only way to get better.”And for anyone considering their own fitness journey, her advice is simple: find your people, focus on the basics and don’t be afraid to take the leap. You just might surprise yourself. More

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      Is The Thule Urban Glide 3 The Best Running Stroller? I Tried It Out

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      As a new mum, getting back into running (or even just some form of exercise) can feel like an uphill battle – especially if you don’t have the right gear. Between squeezing into your pre-baby leggings and actually finding the energy to plan a run, it’s a lot to juggle in those early days.For me, the key items to get were the pram, car seat and cot (these are where I’d suggest investing your money, the rest you can pick up later). So, if you’re hunting for the perfect stroller, you might want to read this first. After all, strollers are a serious investment – you want something that’s going to work for both you and your little one. That’s why I put the Thule Urban Glide 3 to the test, so you don’t have to.Tried & TestedOver the last three months, I’ve walked, jogged and explored with this stroller, and I’m convinced it’s one of the best choices for active parents. We took this stroller everywhere – and when I say everywhere, I mean it. If there was a limit, we were going to find it (spoiler: there weren’t many). Thule is known for performance, and trust me, this stroller doesn’t disappoint.The rotary brake on top of the handlebar.

      The Thule Urban Glide 3 Stroller.

      Large wheels for stability.We really put it through its paces – stability, manoeuvrability, handling and comfort for our little one – and I can confidently say, this stroller clings to the road, offering a smooth ride no matter the terrain. The only challenge? Pretoria’s thorn trees. If you’re not careful, the tyres could take a hit. Mom’s hot take: use bike tyre sealant. That way, if you do get a puncture, it’s not a crisis – you can fix it when you get home.Folding this stroller is a breeze and it fits well in the car. That said, if you’ve got a compact car, you might need to pop the wheels off and get a bit creative with the packing.READ MORE: 10 Super-Cool And Inspirational Fit Moms You Need To Follow On InstagramWhat’s In The Box?The Thule Urban Glide 3 is a full-sized, all-terrain stroller designed for both tiny babies and bigger kids. With added comfort features like a built-in leg rest, an adjustable seat tilt and a soft top that provides full coverage with ventilation, every ride is as comfortable as can be.Specs:Max child weight: 22kg

      Folded dimensions: 88 x 58 x 31 cm

      Pram weight: 11.9kg

      Seat height: 51 cm

      Door passage width: 69 cm

      Max cargo basket capacity: 7kgSo, Is This Stroller for You?If you’re a parent who loves an early morning jog or you’re always planning the next adventure, this stroller ticks all the boxes. It’s lightweight, smooth and ready for action.Pros

      Quick and easy to set up

      Loads of storage

      Adjustable handlebar

      Cons

      A bit bulky, especially for smaller cars

      No completely upright seating positionREAD MORE: This 15-Minute Pregnancy Workout Does It All – FastStand-Out Features I LovedThe Handbrake Yes, there’s a handbrake at the top of the handle! If you’re running downhill or feel like you’re going too fast, you can slow down by gently pulling on the rotary brake.The CanopyThe canopy is massive – it practically reaches your kid’s legs, offering top-notch protection from the sun, wind and even rain. No need to stress about the elements getting in your way.Storage, Storage, StoragePockets. Everywhere. Perfect for stashing snacks, water bottles and all the little things you’ll need on those long walks or runs.Easy Fold You can collapse the stroller with one hand, while still holding your toddler with the other. Yes, it’s that simple.Big WheelsThanks to its large wheels, the Thule Urban Glide 3 offers great stability on the road. We picked up the pace during our runs and I was pleased to find that the pram stayed steady  – never tilting or rattling. READ MORE: Hey New Mom — These Products Will Change Your LifeQuestions You Might Have…Can you use the Thule Urban Glide before six months? Yes, you can! There are bassinet attachments available to adapt the pram for newborns. Plus, there are plenty of other add-on accessories to make the pram even cooler and more functional.Can the Thule Urban Glide 3 recline and sit more upright?The seat can be adjusted with a pull strap at the back. It’s a simple system – pull to raise the seat or loosen it to recline. However, this pram doesn’t offer a completely upright seating position. But our kid seemed to love the slightly reclined position, more time to kick it back and enjoy the view while mom runs. Is it easy to clean or even washable?Straight up, yes! Testing this pram with our toddler definitely had me wondering – because, well, toddlers. Snacks on the go, dirty feet and general messiness are part of the package. But with just a soapy washcloth, I wiped down the seat and cover, left it to dry in the sun and it looked as good as new in no time.What colours does it come in?Thule Urban Glide 3 – Mid Blue

      Thule Urban Glide 3 – Nutria

      Thule Urban Glide 3 Double – Black

      Chamain is the Online Editor of Women’s Health. Explorer by heart, a creative thinker by day and a coffee addict, always. My hobbies include hiking, drawing, painting, photography, cooking and *recently* running. More

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      “I Took On The Wildest Half Marathon — Here’s How It Went Down”

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      When it comes to bucket list runs, I’ve ticked off some wild and wonderful locations: the damp forests and slippery glaciers of Patagonia, the icy altitudes of the Alps and Rocky Mountains and the landmark-strewn streets of London and Paris. However, it was Mpumalanga’s Skukuza Half Marathon that provided the most thrilling run I’ve ever had – and I relished every moment. On the eve of the race, we entered the Kruger Park from the Paul Kruger Gate and drove to camp along the Skukuza road. It wasn’t long before we saw the most elegant male leopard out for an evening walk – perhaps hunting now that the sun was low. Deep in the thick bush, we tracked him for ten minutes; his exquisite tawny coat flowing between the muddied backdrop of the Mopaneveld. We lost sight of him behind a huge acacia tree. There was no mistaking it: we were in the land of the untamed, with wild animals and the magic of the African bush.

      READ MORE: The Only Half-Marathon Training Plan You Need Per Run CoachesThe next morning’s race started at 8:30, after a helicopter buzzed any potential threats away. As a safeguard, there were more than 40 armed rangers on the course to help provide a sense of calm. Elephants, hippos, buffalo, leopards and lions were all constantly being urged away from the route by the SANParks helicopter. At first, I mistook it for a TV camera heli, smiling and waving until I realised that every time it came close it was because there were wild animals nearby. Later on I confirmed with the pilot that they were indeed constantly leading buffalo, hippos and leopards away from the course. READ MORE: Running Wild For A Greener FutureOasis Water To Beat the Heat Kruger National Park itself spans 19 455km and Skukuza Camp is just 280m above sea level, so there is no challenge of altitude, but the route is a tough one which many underestimate. Underfoot are mostly gravel roads with slippery corners in places and there’s about 8km of tarred roads, too, so it’s a real mashup with both road and trail shoes being an option. What’s most punishing, however, are the many short but very sharp hills. Overall elevation gain is 218m and it was a scorching 28ºC by 8:30am. This is where the Oasis Water availability throughout the full 21km was a complete game-changer. Not only was it stocked every few kilometres, but it was at a chilled temperature that tasted delicious with every sip and step. There is no doubt this race is a unique, visceral thrill. It’s the real deal: running in the wild, sharing the space with Africa’s most revered game. It hit home hardest when I recognised the acacia tree from the previous evening. Just ten metres away. I did what I had never done before in a race: I stopped, ignored runners in front and behind me and peered into the bush, wondering if there was a leopard staring back.For more information on how to enter, visit krugerparkmc.co.za. And for more details regarding Oasis Water’s dedication to sustainable and healthy living, visit oasiswater.co.za. More

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      Your Easy 10K Training Plan And Tips To Crush It In Just 6 Weeks

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      So, you’ve aced a 5K and now want to work toward crushing a 10K race? Well, having an easy training plan and expert-approved tips makes it SO much easier to cross that finish line.Ready to get started? This plan, designed by running coach Kim Maxwell, is for beginners so no need to feel intimidated. The plan will ease you into running a longer distance, starting with a few 15-minute long runs. Most of the weekday runs take less than 30 minutes and the longest run tops out at eight kilometres. Totally doable, right?READ MORE: The Only Half-Marathon Training Plan You Need Per Run CoachesNow that you’ve downloaded the plan, let’s decode the terms Kim uses in the programme: The easy run:Don’t focus on speed/time, rather run slowly. The aim here is to improve your fitness. If you run too hard, you’ll throw out the week’s training.The tempo run:This prepares your body to deal with sustained running at a consistently hard pace. Your pace should be challenging, but comfortable – just below race-day pace.The easy run with pick-ups:Gradually increase your pace from your easy-run speed to 90 percent of a sprint speed by the end of the prescribed interval. Think of it as a skills session. It also deters from the monotony of the easy runs and promotes good form. For four kilometres: 4 x (800m easy + 200m pick-ups). You should be at a 90 percent sprint for the last 20m of each 200m interval.The time trial:This is a race, but focus on trying to hit an even pace at each of the kilometre markers. Start out at a moderate pace and finish strong. Record your time and the weather conditions on the day so you can track your progress and always use the same route – five-kay is a good distance.The turnover drill: Turnover is the number of times your feet hit the ground per minute. The higher the number, the less time you’re spending in the air. A turnover drill means measuring this – wait until you’ve hit your stride, then count how many times your right foot touches the ground in one minute and times by two. Slow down for a bit, then go again, trying to increase the number.The long run:As the name suggests – this is your longest run of the week. Focus on completing the distance rather than speed.Looking for more running tips? Here are 11 starter tips all newbie runners need to know. More

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      11 Starter Tips Every Newbie Runner Needs To Know

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      Newbie runner? Or keen to start? Even if you’ve been pounding the pavement for a while now, sports scientist Ross Tucker has some simple tips to help you with your running, whatever the level:1. Set a medium- and a long-term goalSet yourself a shorter-term goal, to provide the first motivation for running.2. Expect to get worse before you get betterThe body takes a while to adapt when you start out, so expect some days to go well, others not so well.3. Listen to your bodyParticularly early on, give your body every chance to recover and adapt, don’t force anything.READ MORE: Fix Your Running Stitch Instantly With This Crazy Simple Trick4. Pick comfortWhen it comes to clothing (including shoes), go for comfort, ahead of gimmicks and gadgets.5. Alternate hard and easyAvoid consecutive hard days (long runs, time-trials, speed work), rather alternating easy with challenging days.6. Eat small meals oftenThe practice of smaller meals more regularly during the day helps keep energy levels up.7. Look after your shoesMake sure that you replace worn shoes before it’s too late. For most, 600 to 800km is a safe “life-span”.READ MORE: The Best Running Shoes For 5k, 10k And 21k8. Be on the lookout for over-trainingSymptoms like lethargy, poor recovery, unexplained muscle soreness, insomnia and general irritability mean you should back off and take it easy for a day or two.9. Everyone needs speedRegardless of whether you’re a 29-minute 10km runner or a back-of-the-pack fun-runner, speed work will help your running. One session a week, minimum, will give you a boost and invigorate your running.10. Variety is the spice of lifeAvoid allowing running to become routine. Mix your routes, run with a watch, run without a watch, run off-road, run on the track.11. RestEveryone needs complete rest at least once a week. So give your body the break it deserves, and make the most of the other days of running. More

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      Fix Your Running Stitch Instantly With This Crazy Simple Trick

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      You know the feeling only too well… you’re on track for a PB in your five-kay. Your legs are feeling strong and you just passed that woman with a pram who beats you every Saturday. And then, out of nowhere, you feel a sharp pain in your side. You try to ignore it, but it builds and twists and next thing you know, you’ve totally lost your rhythm. And that elusive PB. Sound familiar?

      Stand Straight, Run Faster

      Now for the good news: The fix for your stitch could be as simple as tweaking your posture. Crazy, right? But it’s true. Research in the Journal of Science and Medicine in Sport found that people who round their upper backs are more prone to these crippling cramps and feel more intense discomfort. A hunched posture may compress the nerves that run along your spine and into your tummy, making them more sensitive to pain, says lead researcher Dr Darren Morton. Exercising may irritate those already tuned-up nerves.

      READ MORE: 5 Signs You’ve Bought The Wrong Running Shoes

      Fix The Stitch

      Use these two steps to get rid of that irritating pain and get back on your game.

      STEP 1: Do a hunch check: stand sideways in front of a mirror and compare your posture with this diagram. If you line up with the red, your posture needs work.

      READ MORE: Can Wearing Wrist Weights On A Walk Really Tone Your Arms? We Asked A Fitness Expert

      STEP 2: Need to realign? Gently correct the bend with this stretch: lie on the floor and place a towel folded or jersey to 10cm thick under your shoulders (perpendicular to your spine); clasp your hands behind your head. Lie on the towel for 30 seconds; sit up for 30 seconds. Repeat three times.

      Want more? Here’s how to determine common aches and pains from running. Plus, the best running shoes for every distance. More

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      The Best Running Shoes For 5k, 10k And 21k

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      You’ve started your running journey and you’ve just signed up for a new race when it hits you: do you have the best running shoes for that distance? Right now, they might be feeling a little thin after all that training.

      Believe it or not, the right shoe for your distance does more than get you a new PB. Wearing the right shoes can prevent injury, since the best running shoes for you supports your unique gait, offers the right cushioning and can handle the lengths you want to go. When picking a shoe, think about your distance, terrain and the technical aspects of the shoe. We’ve got all that info right here.

      Here, we’ve rounded up top trainers for different distances, and are dishing intel on how to know if the shoe you like is right for that distance.

      The Best Running Shoes For A 5K

      Whether you’re just starting out (good for you!) or want to speed up your 5K with speed drills and hill sprints, look for a shoe with less height but sufficient cushioning since this supports your weight but also allows you to run more naturally. These new shoes have stacked soles but are light and built with speed in mind.

      On Cloudsurfer 7

      Heel drop: 10mm | Cushion: Moderate | Pronation: Neutral | Price: R3 399  | Weight: 205g

      A pronounced forefoot rocker forces your foot onward with each strike, propelling you forward. As your feet hit the ground, the CloudTec Phase® midsole collapses in sequence, creating a smooth roll from heel to toe. They’ve also kept the environment in mind: their dyeing process requires 90% less water and the total recycled content is 30%.

      PUMA Deviate NITRO™ 3

      Heel drop: 10mm | Cushion: Plush | Pronation: Neutral | Price: R3 799  | Weight: 236g

      Made for everyday runs with extra oomph, this shoe features PWRPLATE technology that stabilises the midsole but also allows your foot to be pushed forward when your foot touches the ground. The cushioning is made from NITRO™ foam, a nitrogen-injected foam that adds a bouncy response to each strike. More than that, for a shoe with a 10mm drop, it feels incredibly stable.

      HOKA Rocket X 2

      Heel drop: 5mm | Cushion: Plush | Pronation: Neutral | Price: R5 250  | Weight: 193g

      HOKA has redone their propulsion carbon fibre plate and sandwiched it between two responsive layers of foam. You’ll notice a reduced drop at the heel with a chunky support in the midsole. They’ve purposefully put the foam in strategic zones so you get the support where it’s needed.

      Reebok Floatzig 1

      Heel drop: 6mm | Cushion: Medium | Pronation: Neutral | Price: R2 799  | Weight: 277g

      This incredibly popular shoe makes for a springy, fast run. The lightweight foam is sectioned off, making it more flexible when your feet curve while running. A full-length carbon rubber creates a firm outsole, with some extra cushioning in the midsole. This is an excellent option if you’re new to running and it’s specifically designed to get people pounding the pavement. Plus, it’s a great price.

      READ MORE: The 8 Greatest Smartwatches And Trackers To Elevate Your Health and Fitness

      The Best Running Shoes For A 10K

      Now that you’re logging longer distances, you’ll need a shoe with a bit more cushioning and extra durability. Try and find a light shoe – you’ll reduce significant energy when you’re not dragging your shoes along.

      Under Armour Infinite Pro Breeze

      Heel drop: 8mm | Cushion: Medium | Pronation: Neutral/Supination | Price: R3 499  | Weight: 326g

      This shoe is light and springy, making for a fun run. As you log longer distances, the breathable upper is a welcome feature, as is the 3D-moulded sock liner that cradles your foot for comfort. UA HOVR™+ cushioning reduces impact, returns energy & helps propel you forward. The outsole is made to handle things in the long run.

      Nike Zoom Fly 5

      Heel drop: 10mm | Cushion: Medium | Pronation: Neutral/Pronation | Price: R3 500  | Weight: 242g

      A nice, stacked heel ensures you’re supported through a 10km run and beyond. A carbon-fibre plate sits inside the shoe, offering extra propulsion. They’ve reworked the foam in the midsole, making it lighter but also more responsive. If you’re a pronator, this might work for you: the forefoot and heel have wider bases for more stability and the banana-like shape raises to create a healthy arch.

      Hoka Cielo X1

      Heel drop: 7mm | Cushion: Firm | Pronation: Neutral | Price: R5 750  | Weight: 264g

      Yes, it’s a stable foam that feels closer to the ground, but this goes the distance with speed. The resilient two layers of PEBA midsole provide a bouncy feel with energy return. Between those layers sits a winged carbon fibre plate that widens the surface area on the rebound. The rocker shape creates constant forward propulsion with every step.

      Saucony Ride 17

      Heel drop: 8mm | Cushion: Plush | Pronation: Neutral | Price: R3 500  | Weight: 250g

      For soft, plush rides, this shoe might be your fave. The PWRRUN+ foam, their softest-feeling foam that’s plush and springy, is paired with higher sidewalls to provide extra stability. The upper is a breathable mesh, which is important for long runs and the outsole is durable and protective. It’s also vegan and contains recycled materials.

      READ MORE: 5 Signs You’ve Bought The Wrong Running Shoes

      The Best Running Shoes For 21k+

      For 21km runs, personalised comfort is the name of the game. At this stage, you’ll know what kind of cushioning you like and the stability you need. Nonetheless, a long-distance running shoe should carry you through race training and all 21K races going forward, so look for durable outsoles and reinforced uppers.

      adidas Adizero Boston 12 Sanlam Cape Town Marathon

      Heel drop: 7mm | Cushion: Medium | Pronation: Neutral | Price: R2 999  | Weight: 216g

      This shoe, created especially for the 2024 Sanlam Cape Town Marathon, sits at a very reasonable price point while adding vooma to your runs. The ultra-light mesh upper guarantees breathability, while the Lightstrike Pro cushioning feels light and responsive underfoot. As per usual, adidas uses a Continental™ Rubber outsole, which ensures grip in all conditions and is very durable. It features at least 20% recycled materials. 

      New Balance FuelCell SuperComp Elite v4

      Heel drop: 4mm | Cushion: Plush | Pronation: Neutral | Price: R5 399  | Weight: 188g

      Save this one for race day when you’re chasing a new PB. The thick, soft heel keeps every strike ultra cushioned and a thinner, snappier carbon fibre plate gives you a springy energy return. It’s also got that rocker feel that transitions from heel to toe very naturally. And, it’s incredibly light.

      Asics Gel-Nimbus 26 PLATINUM

      Heel drop: 8mm | Cushion: Plush | Pronation: Neutral | Price: R4 000  | Weight: 262g

      This shoe, made for long-distance runs, offers a lightweight ride that feels soft but remains durable. To reduce the impact of running on your joints, Asics uses their GEL™ Technology in the front and rear. They’ve added in an improved midfoot, a knitted upper that’s supportive inside. For those looking for a supportive shoe, this one has earned the American Podiatric Medical Association (APMA) Seal of Acceptance – meaning it’s good for your feet.

      Brooks Ghost 16

      Heel drop: 12mm | Cushion: Medium | Pronation: Neutral | Price: R3 050  | Weight: 241g

      Despite the thick sole, you’ll find this shoe to feel incredibly light, thanks to the nitrogen-infused DNA LOFT v3 midsole, which cushions comfortably. With a spacious toebox for wider feet and a durable outsole using recycled silica, this would last for a variety of distances. The wider toebox is also supported by the wider soles at the forefoot, which provides good stability.

      READ MORE: Tried & Tested: New Running Shoes From Asics, PUMA, Salomon & Under Armour

      Michelle is the features editor at WH. She’s immensely curious about the world, passionate about health and wellness and enjoys a good surf when the waves are good. More

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      in fitness and body

      6 Running Pains — And How To Treat Them So They Never Come Back

      by

      Got some aches and pains from running? Here’s how to determine just what damage you’ve done…

      As any runner knows, running is a lifestyle. Unfortunately, injuries have been known to sideline as many as 50 percent of runners each year, per studies. That’s a whole bunch of unhappy people… That’s why we’ve sourced the ultimate guide to your ache or pain, so you can remedy it the right way – and ensure it doesn’t return to haunt you the next time you hit the trail or the streets.

      When is running pain a problem?

      Some pain is normal when you first start running (remember those first few weeks, guys?), but look out for things that change how you move, says sports doctor and marathon-runner, Dr Jordan Metzl. “If you’re running differently because your knees or hamstrings hurt, have it checked out,” he advises.

      And see your doctor if you have running pains that lasts longer than a few days or keeps you up at night – especially if you spot it on this chart of common culprits. From runner’s knee (or the more scientific patellofemoral pain syndrome, a soreness under your kneecap) to shin splints, iliotibial band syndrome (a lesser-known syndrome that involves pain on the outside of the knee), good old plantar fasciitis, Achilles tendinitis and the dreaded stress fracture, we’ve got you covered.

      Common Running Pains And Treatments

      1. Runner’s Knee

      Spot it: Soreness under your kneecapLikely culprit: Weak or inflexible hips or quadsPrevent it: Strength-train twice a week; foam-roll your hips and thighs.Treat it: Ice for 15 minutes post-run; take ibuprofen or another anti-inflammatory.

      READ MORE: The Beginners Guide To Foam Rolling Correctly

      2. Shin Splints

      Spot it: Achy pain in the lower legs, usually the inside.Likely culprit: Too much training too soon – or a quirk in your body structure – overloads your bones and muscles.Prevent it: Build up slowly; focus on a quick turnover or cadence (180 steps per minute).Treat it: Cross-train and ice. More stable shoes may prevent inward rolling. NB: see a physiotherapist if you have pain in the front of your shinbone.

      3. ITBS

      Spot it: Pain on the outside of your knee soon after starting a run.Likely culprit: Inflammation of the thick band of connective tissue that runs from your hip to just below your knee.Prevent it: Stabilise your hips by training your core and butt.Treat it: Foam-rolling just above your knee for three minutes on each side daily. NB: Visible swelling or a clicking sound.

      READ MORE: Sculpt A Great Butt With This Home Booty Workout

      4. Plantar Fasciitis

      Spot it: Heel pain, notably first thing in the morning.Likely culprit: Connective-tissue inflammation on the bottom of your foot.Prevent it: Foam-roll your calves; strengthen your feet by wearing less supportive shoes when not running.Treat it: Ice; use a golf or tennis ball to massage the bottom of your foot.

      5. Achilles Tendinitis

      Spot it: Ache or pain on the tendon behind your ankle.Likely culprit: Tight calves pull on the tendon.Prevent it: Foam-roll your calves; strengthen them with eccentric raises (stand on a step or curb, then lift and lower your heels).Treat it: Cross-train, ice and anti-inflammatories. NB: crunchiness or a lump.

      READ MORE: The Only Half-Marathon Training Plan You Need Per Run Coaches

      6. Stress fracture

      Spot it: Pain in the lower leg, foot, shin, or groin that doesn’t decrease.Likely culprit: Stress leads to a hairline bone break.Prevent it: Build up slowly; make sure you get enough calcium and vitamin D.Treat it: NB always see a doctor for a fracture.

      New to running? Check out this strength and cross-training workout to improve your running. Plus, 18 new running shoes to help you run faster and further. More