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    How You Can Join The Nedbank Running Club That’s Improving Mental Health In SA

    So you want to join a running club? Maybe you want to get active? Find your running tribe? Or do something that improves your mental health? We’d like to introduce you to Nedbank Runified.
    Nedbank and the South African Depression and Anxiety Group (SADAG) are running for better mental well-being in South Africa. Here’s everything you need to know:
    What’s Happening?
    Every day during August and September, Nedbank Runified, Africa’s biggest virtual mass participation race, will challenge South Africans around the country to run in support groups to encourage better mental well-being.
    Nedbank Runified group runs, led by athletes, mental health advocates and running enthusiasts like Zinhle Masango, Amy Hopkins, Nicola Schreuder, Nombulelo Mgabadeli and Tumi Sole, will take place in Cape Town, Johannesburg and Durban with at least one run every day between August and September 2022. Anyone can participate, and these group runs will be followed by a national mass participation Strava challenge during Mental Health Month in October.
    What Is Nedbank Runified?
    Originally launched as a proactive response to fight the societal effects of Covid-19, Nedbank Runified was a movement to instil a sense of ‘togetherness’ when South Africans were forced to be apart, with running as the catalyst. With over nine million kilometres run by more than 225 000 participants, the Nedbank Runified virtual series became a source of mental relief for many South Africans during the national lockdowns.
    ‘As the nation moves on post the national lockdowns, there is a natural evolution and a new meaning to Nedbank Runified, one which serves to bring South Africans together to address mental health, a serious healthcare issue that is impacting society’, says Nthabiseng Matshekga, Executive Head for Group Marketing at Nedbank.
    ‘The mental health crisis existed long before the Covid-19 pandemic but intensified during lockdown. Currently, mental health in South Africa is one of the worst in the world, with one in three South Africans battling with their mental health,’ says Cassey Chambers, Operations Director at SADAG. ‘It is scientifically proven that exercise, particularly running, improves mental health and reduces depression, stress and anxiety. As we approach Mental Health Month in October, we are immensely excited to partner with Nedbank through Nedbank Runified to raise awareness and drive education on this issue’.
    Why Run For Mental Health?
    Now in its third instalment, Nedbank Runified will combine virtual and physical running challenges to rally around a very real issue in our country – mental health. This running challenge, in partnership with the South African Depression and Anxiety Group (SADAG), aims to demonstrate that running (particularly in groups) can reduce stress, depression and anxiety.
    ‘Nedbank has been involved in running for decades, and we are proud to use the Nedbank Running Club as a vehicle, coupled with relevant partnerships, to create a lasting impact in the communities we serve. SADAG’s expertise is vested in helping people throughout South Africa with their mental health and is an invaluable part of our community. We are proud to partner with them to help drive the movement for better mental health’, says Matshekga.
    How Can You Join?
    To find out how you can join Nedbank Runified in your city, join the Nedbank Running Club on Strava or search #NedbankRunified or #MoreThanAClub on social media.
    The Nedbank Running Club is more than a club and welcomes runners of all fitness levels to unify through running. It is time to Runify around mental health, and take the first step towards a happier, healthier South Africa.
    How Is WH Getting Involved?
    Here at Women’s Health we believe being healthy involves every element of your life. In fact, it’s why we strive to give our readers all the resources they need for their wellness journeys; whether that’s in the gym, on the yoga mat, in the kitchen, with a journal in hand or by hitting the road.
    We’ll be showcasing May/June Women’s Health Cover Star Caley Jack and Nombulelo Mgabadeli as they take on Nedbank Runified. We’ll even be joining in on the runs around South Africa ourselves. Make sure to follow us on Instagram (@womenshealthmagsa).
    *If you or your loved ones are battling with mental health challenges, there is hope. Visit or call 0800 567 567 in the event of an emergency.
    *In Partnership with Nedbank More

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    11 Best New Running Shoes That’ll Inspire Your Next PB

    We know what you’re thinking: another pair of running shoes? Sure, running shoe releases claiming to make you (almost) as fast as Caster Semenya drop what feels like every day, but hear this: getting the best new running shoe for your needs only means a better workout.
    Not only that, but running shoes are meant to be replaced regularly (around every 650km – 800km), to protect the health of your feet. We’ve scoped around to bring you the newest running shoe drops in 2022 (so far), along with how they’ll support your next PB.

    If You Want To Hit The Road
    Puma Eternity Nitro
    If you need stability, Puma’s runGUIDE tech keeps your foot in check and centred as you hit the ground. It’ll still feel lightweight, though, with a midsole that cushions your feet without feeling like a cement brick.
    Puma Eternity NitroR 3200Buy It
    New Balance Fresh Foam 1080 v11
    This shoe looks so good and comes in so many colourways, you’d be forgiven for wanting to wear it on a night out. The Ultra Heel tech gives you that support for long slogs, but the sizing option gets bonus points: you can select the shoe size and a desired width, for those of us with wide – or especially narrow – feet.
    New Balance Fresh Foam 1080 v11R 3099 Buy It
    adidas Solarglide 5
    Ever the #sustainablebae, adidas made this shoe in collaboration with Parley For The Oceans to recycle ocean plastic for 50% of the shoe. You still get that trademark BOOST tech that returns energy from the strike back to your foot, and it just looks hella cool.
    adidas Solarglide 5R 2499Buy It
    Asics GlideRide
    Asics’ trademark FLYTEFOAM™ tech, along with GEL™, protects your foot from fatigue by delivering great cushioning, so you keep going for longer. Notice the way this shoe is curved? That’s specifically to reduce excess ankle movement, lower strain on the calf and keep you moving forward.

    READ MORE: This Is Exactly How You Can Join The FREE adidas Runners Club RN 

    If You Want To Hit The Treadmill
    Under Armour HOVR™ Sonic 5
    These beauties will make every run better and better, thanks to its Connected Footwear tech that syncs with the UA MapMyRun app. Get real-time feedback as you run, plus they’re flexible and breathable.
    Under Armour HOVR™ Sonic 5R 2499Buy It
    Hoka Kawana
    The Kawana is named after the Sunshine Coast’s famous beach break in Oz, and just like that flexible surfer lifestyle, this shoe is specifically designed to take you from a run to the gym floor (Sweat1000 addicts, we’re looking at you!). A wide base supports your foot for lateral movements while responsive cushioning has your back on repetitive strikes.

    Asics METARACER™ Tokyo
    If you’re a treadmill runner who loves a good speed session, try the lightweight Metaracer™ Tokyo. The chunky GUIDESOLE™ is not only a lewk but allows for that toe-spring jump you need when going super fast. A carbon fibre plate inside the shoe propels your forward, in case you’re racing the cute person on the treadmill next to you.
    Asics MetaRacer TokyoR 3500Buy It
    READ MORE: So Many Of Us Get Knee Pain Running – Here Are 5 Possible Causes + What to Do About Them

    If You Want To Hit The Trail
    Hoka Tecton X
    Hoorah for major footwear tech that remains lightweight, especially when you’re praying to the deities that your ankles don’t roll on yet another unexpected loose rock. Hoka’s first trail running shoe has grippy outsole (be gone, dodgy pebbles!) and über cushy responsive foam base to keep you comforted in the great outdoors.

    Nike Pegasus Trail 3 GORE-TEX
    The same beloved Pegasus shoe, but with extra bells and whistles (tough traction and improved midfoot construction) to keep you stable on rough terrain. This one is great for neutral runners, and we gotta say – we love a waterproof shoe!
    Nike Pegasus Trail 3 GORE-TEXR 2999,95Buy It
    READ MORE: The Ultimate Training Guide For Your Gut
    K-Way Apex Trail
    A recycled mesh upper and insole gets a serious vote of confidence, plus the insole tech is orthopaedic-focused to support your rough-and-tumbles on the mountain. At such a great price, it’s also the perfect entry-level shoe for those of us dipping our toes into trail running.

    Hi-Tec GEO-Trail Pro
    Are you a constant toe-scuffer? This running shoe takes this into account by reinforcing the forefoot. It’s also kitted out with a shock-absorbing rebound layer (great for downhill sprints), EVA foam for speedy ascents., and a secure lacing system so you’re not sacrificing valuable PB time on flyaway string.
    Hi-Tec GEO-Trail ProR 1299Buy It

    READ MORE ON: Fitness Advice Fitness Gear Running Running Tips Trail Running More

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    How To Get Out & #RunForTheOceans With adidas

    As we approach World Oceans Day on Wednesday 8 June, adidas and its longstanding partner Parley for the Oceans is once again encouraging the global sporting community to turn activity into action and Run for the Oceans in 2022.
    Locally, the campaign is being supported by the adidas family of athletes and brand partners including Siya Kolisi, Zinhle Ndawonde, Thulani Hlatshwayo, Gerda Steyn, Aphelele Fassi and Tayla Kavanagh.
    For the first time, new activities have been introduced to the challenge, making this the most inclusive Run for the Oceans yet. People from all parts of the global sporting community are invited to hit the street, the tennis court, and the football field, and unite to help protect the oceans from plastic waste.
    Featured: Track and field sprinter Shaunae Miller-Uibo
    The Change Made So Far
    Launching between 23 May and 8 June, the event returns for its fifth year, with the ambition of mobilising a generation to help end plastic waste. Research shows that the world is at a tipping point, with it predicted that oceans will contain more plastic than fish by 2050**.
    Since 2017, adidas and Parley have united over 8.2 million runners worldwide through Run for the Oceans, with more than 81.7 million kilometres being run in total.
    Since the beginning of the partnership in 2015, adidas has made more than 50 million pairs of shoes with Parley Ocean Plastic and close to 18 million pairs in 2021 alone – these include plastic waste intercepted from beaches and coastal communities, preventing it from polluting the oceans.
    We need action from everyone, everywhere to create true change and this year Run for the Oceans will expand to welcome in a wider range of activities – when we all come together, we can help make a world of difference.
    How To #RunForTheOceans
    For every 10 minutes of running from select activities, such as running, tennis or football, recorded by participants via the adidas Runtastic app or Strava, Parley will clean up the equivalent weight of one plastic bottle from beaches, remote islands and coastlines before it reaches the ocean, up to 250,000kg.
    To illustrate the devastation that plastic waste causes in our ocean, adidas South Africa partnered with Innovocean to bring the first anamorphic campaign of its kind to life, at the V&A Waterfront in Cape Town. When the artwork is viewed from a specific vantage point along with the warping and bending of the 3D elements, it lines up perfectly to create an optical illusion that can only be truly appreciated when viewed in person. To highlight the tangible difference that this initiative is making, the team came up with two contrasting creatives.
    The result is a mesmerising transition from a highly polluted ocean to one that is beautifully clean. This highlights the commitment made by adidas and Parley – join the Run for the Oceans Challenge and for every ten minutes of exercise, adidas and Parley will remove the equivalent weight of one plastic bottle, preventing it from polluting the ocean.

    READ MORE ON: adidas Fitness Running More

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    This Is Exactly How You Can Join The FREE adidas Runners Club RN

    Struggling to stick to a running routine? Perhaps you’re plateauing and need some motivation? Ready to smash that next PB and need a little help? Or maybe you’re just getting started and need to find your tribe? No matter your “why”, we know your “how”; the adidas Runners running club.
    What Is adidas Runners?
    It’s a free global community of passionate runners of all ages and abilities, united by an ambition to become better athletes through the power of sport, friendship, and commitment.
    What began in Berlin has now grown into an international movement. There are now more than 70 adidas Runners communities around the world including in Johannesburg, Cape Town and Durban. What a win!

    When Do They Meet?
    The adidas Runners communities meet weekly to run the streets of their city and connect with fellow athletes.
    Why Should I Join?
    adidas Runners is driven by the transformational power of community. It’s completely free to join and in addition to your running goals being supported, you’ll also get access to expert advice on mindset, nutrition, recovery and gear.
    Plus, the science supports you joining a running club. Studies have shown that being accountable to another person is a big factor in adhering to your training plan.
    Researchers at Kansas State University found that people who exercised with someone they thought was better than them increased their workout intensity by as much as 200%. And thanks to adidas Runners you’ll not only be surrounded by a tribe of people just like you, you’ll also get access to people who’ve been there, done that and can give you all the tips and advice. Why yes, that is Gerda Steyn below.

    How Do I Join The adidas Runners Running Club?
    You can find your nearest adidas Runners community on Instagram, Facebook or by visiting
    Need A New Pair Of Kicks?
    Next time you’re at an adidas Concept Store, enquire about setting up a free foot scan, done by an adidas tech rep, to help you make the right decision for your next pair of running shoes.
    READ MORE: adidas Just Dropped A New Ultraboost 22 Colorway And We’re Obsessed!

    READ MORE ON: adidas Running Sponsored More

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    So Many Of Us Get Knee Pain Running – Here Are 5 Possible Causes + What to Do About Them

    Get knee pain running? It’s not ideal, we know, but everything from sharp sensations to a little discomfort while you pavement pound are nothing new – they’re something that runners have experienced for yonks.
    In better news, though, there are lots that can be done about it, once you’ve determined the possible cause. Consider this your full guide to making knee pain while running a thing of the past, as well as a handy method to picking the right running shoes for you (a big step to combatting the issue).
    5 possible reasons you get knee pain running
    People experience knee pain running for a number of reasons, and not all of them are possible to self-diagnose. If in doubt, reach out to a physical therapy specialist, either an osteopath or physiotherapist for expert advice.
    If you’re looking for a bit more information about the most common causes and if your symptoms match up with any of them, keep reading. Osteopath Nadia Alibhai breaks down the five most common causes of knee pain when running.
    READ MORE:15 Best Running Shoes for Women + How to Pick The Right Trainers for You
    1. Runner’s knee (kneecap pain)
    ‘One of the most common causes of knee pain running is weakness in the thigh muscles (quadriceps). Your quadriceps hold the kneecap in place so that it tracks smoothly,’ says Alibhai. ‘If the quads are weak when running or if there is a muscle imbalance, the kneecap can move left to right as opposed to smoothly up and down which can cause friction and irritation.’
    How to tell: Runner’s knee shows up as pain under the kneecap that feels worse after running and when you walk up and down the stairs.
    2. Jumper’s knee (patellar tendinitis)
    ‘Running can lead to repeated stress on the patellar tendon which can lead to inflammation and, thus, knee pain running. This tendon connects the kneecap to the shinbone (tibia) which is responsible for extending the lower leg.’
    How to tell: Patellar tendinitis shows up as pain below the kneecap as well as the top of your shin. It hurts when going up and down the stairs but can also worsen when running.
    3. Meniscal tear
    ‘Runners are more likely to injure the medial meniscus (inside of the knee) rather than the lateral. Pain can be felt all over the knee with swelling over the knee, a popping sensation during the injury, knee stiffness (especially after sitting), the knee can feel locked and it can be difficult trying to bend or straighten the knee,’ explains Alibhai.
    4. Iliotibial (IT) band syndrome
    ‘The IT band is a band of tissue that runs along the outside of the thigh, from the tensor fasciae latae where it attaches at the top of the hip, to the outside of the knee. When the tensor fasciae latae becomes tight, it shortens and puts tension on the IT band. The outside knee area can become inflamed, or the band itself may become irritated causing knee pain running. Overtraining is the most common cause as well as an inadequate warm-up or cool-down may also lead to Iliotibial band syndrome.
    How to tell: This can display as sharp, stabbing pain on the outside of your knee. The pain comes on around 5 minutes into the run and gets better when the run finishes. Depending on severity pain can persist after runs and affect walking. The pain is usually on the outside of the knee.
    5. Osteoarthritis
    ‘The wearing out of hyaline cartilage (lining of the joint) causes bone to grind on bone whilst running and can cause friction and pain.’
    How to tell: The knee can look swollen, feel stiff and painful during running as well as day to day activities.
    READ MORE:10 Steps To Becoming A Runner, According To Running Coaches
    Why can running cause knee pain?
    Something that might come as a surprise – it might not be the running causing your knee pain but external factors outside, like weak muscles, the surface you run on or not wearing proper running shoes (tsk tsk). Here’s how each one can cause you to come unstuck.
    Muscles weakness / imbalances
    ‘When we run, we don’t just go forwards, we may have to nip around bends, dips in the pavements and quick stops especially in busy cities,’ explains Alibhai. ‘If the muscles around the knee aren’t strong enough to handle the quick stops and change of direction, they may not support the joint thus leading to knee pain when running. It is important to strengthen and stretch the surrounding muscles for support of the joint.’
    The body is both smart and full of imbalances, that’s why the more you run the more certain dominant muscles can take over. This can lead to any number of injury issues, not just in your knees. (Remember that strength training for runners thing we mentioned, this is why it’s so important. More on how to add more into your weekly workout routine later.)
    Surface type
    Harder surfaces (pavements and concrete, for example) absorb less impact as you run which can cause more pressure to travel back through the knee. Softer surfaces such as grass or sediment can lower the instance of knee pain from running.
    Poor running form
    There is a right way to run, y’know. Now, everyone’s bodies are different, we know that. But, there are a few ways to check your form isn’t exacerbating the chances of an injury.
    First, though, here’s how less than brilliant form can affect your knees:
    ‘Running with your knees slightly tilted inwards (possible flat feet or weak gluteus medius) or with tight hip flexors (due to a pelvic tilt/leg length discrepancy) can affect the way you run,’ says Alibhai. ‘Poor form may lead to putting excess pressure at the knee joint (which can cause knee pain).’
    Try to avoid:

    Over-striding (landing with your foot in front of you rather than beneath you)
    Letting your knee fall inward as described above
    Running with a narrow or overlapping footfall

    Incorrect running shoes
    Wearing the wrong running shoes (or the wrong running shoes for you) can cause all sorts of trouble when it comes to causing knee pain running. The span of running shoes available is wide (from cushioned to high-support) and knowing which ones suit you could be the key to happy, healthy knees.
    ‘Incorrect running shoes that have lost support and cushioning can mean more impact from the ankle, knee to the hip,’ explains Alibhai. ‘Plus, if you are a beginner, running too fast too soon can strain, muscles, joints and ligaments that aren’t strong enough to handle the workload.’ Not good.
    Alibhai suggests following the 9 guidelines below to find the best shoes for you:

    The shoe should fit properly from heel to toe. When putting your foot in, play the piano with your toes, meaning the fit should be roomy enough at the forefoot.
    Should feel comfortable with your regular running stride.
    Have your feet measured every time you buy and always try the shoes on for fit. Sizes differ between brands.
    The sole should be shaped like your foot and smooth wherever it touches, not binding or chafing anywhere.
    The back of the shoe, also known as the heel collar. Check to see whether the curve on the back irritates your Achilles tendon
    Look for a heel that allows comfortable ankle motion.
    The toe box is the part at the upper front of the shoe which is often capped with a reinforced toe bumper to protect from stubbing. Look for a toebox that allows the foot to flex and spread out naturally in both width and length without rubbing your toes.
    The outer sole (where the rubber meets the road) should provide durability and traction without adding excess weight or stiffness and should give you stability under the foot.
    Forefoot cushioning protects the structures of the foot. Look for a balance between cushioning comfort and a firm push off-platform.

    Once you’ve got to grips with how to pick the shoes for you, shop our edit of the best running shoes for women.
    READ MORE:How Many Calories Can I Burn While Walking Versus Running?
    Is running bad for your knees?
    It’s the age-old question and one people love to weigh in on with (usually) not much more expertise than their own experience. Plus, after that list of veritable knee pain causes, it can seem like running must be bad for your knee joints, right? Not if you’re strong enough. Alibhai explains:
    ‘Running can be amazing if you strengthen the right areas but if you don’t, it can be one of the most dangerous sports. Running is bad for your knees when the muscles surrounding the knee joint are weak as they can’t support the joint and more pressure goes through the joint. For new runners, it’s important to prepare your knees before running by strengthening the muscles surrounding the knee joint as well as working on your flexibility.’
    Strength training is one of the most important things to do as a runner – let’s get into why.
    Why strength training is so important for runners
    ‘Strength training provides muscle support and strength to the knee joints to protect them whilst running, as well as the surrounding muscles eg. the hips help control the knee and alignment, as well as supporting the lateral trunk movements,’ explains senior chartered physiotherapist and Pilates instructor Tracy Ward.
    For those not in the know, strength training is anything that forces you to work against resistance as you exercise. And yes, bodyweight training also counts as strength training. It’s a brilliant way to build lean muscle tissue, increase muscular strength and, something that’s crucial for runners, help with endurance, too.
    ‘Strength training also builds muscular endurance to accommodate for long runs or frequent runs,’ explains Ward. ‘It provides an additional and different stimulus compared to running, which is only linear. Strength training allows the muscles to continually progress, adapt and grow.’
    Helpful resources for runners who want to strength train

    How often should runners strength train?
    ‘Runners should strength train at least three times per week to maintain or increase muscle mass and muscle strength to support their knees and prevent knee pain running,’ says P.volve physiotherapist Dr Amy Hoover. ‘The knees are primarily a hinge joint and the lower body should absorb shock through the more mobile joints – the foot or ankle and the hip. This is why hip strength and mobility are so important for runners, as the hip muscles are the largest and most powerful of the lower body.’
    However, it’s not all about lower body exercises like deadlifts, squats and lunges (although these are very important). Also working on keeping your core strong is one of the most important parts of running with good form. Hoover explains:
    ‘Core strength is also very important to support the spine and pelvis during running and high impact activity. Running is done mostly in one plane of motion, so it develops those muscles the most, namely the quads and hamstrings. However, our bodies need to work in three planes of motion, and we need to work the muscles in all three planes to maintain balance and symmetry in the body.’
    Try these core exercises to build functional strength in your abdominals, lower back and glutes.
    READ MORE: Home Workouts That Will Improve Your Running
    What to do if you’ve just experienced knee pain running
    This is what senior chartered physiotherapist Ward says to do immediately after you’ve experienced knee pain whilst running and what to do if the pain doesn’t subside after a couple of days.
    ‘If knee pain occurs, take a day or two to rest with ice applied to the knee. Then, try to identify the cause – did you fall, twist it, new trainers, new route, uneven ground, longer distance, or do too many runs close together?’
    ‘If the pain continues or is unidentifiable, see a physiotherapist for assessment. They can diagnose the injury and provide a rehab plan, as well as advising on footwear, pacing, and scheduling of runs and strength training sessions. Kinesiology tape can also be helpful to relieve pain whilst you complete your rehab, as well as allowing you to return to running earlier.’
    *This article was originally published on Women’s Health UK

    READ MORE ON: Fitness Injuries Running Running Tips More

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    15 Best Running Shoes for Women + How to Pick The Right Trainers for You

    Finding the right running trainers for you is just as important as correct form and technique. (And, yes. That includes getting your running warm-up and cool-down done, too. No skipping!). Plus, with it being a new year, it’s a pretty good time to treat yourself and get all kitted out.
    READ MORE: 5 Workouts To Help You Tone, Trim, and Build Muscle This Summer
    Why are good running shoes so important?
    Making sure you have the right running shoes is a point certified strength coach and footwear expert Emma Kirk-Odunubi stresses, especially because different runs demand different footwear:
    ‘As your distance increases many people generally want to increase the cushioning level of their shoe. For (postponed) half marathon or marathon runners, having greater cushioning over longer distances can have its benefits.’
    But we get it: good running shoes are an investment and the price tag can often exceed what you’d budgeted to spend on new takkies. With that in mind, we’ve rounded up a mix of the best women’s running trainers so you can shop to your feet and budget’s content.
    What to look for in running shoes for women

    Cushioning: This helps the ground feel softer underfoot and encourages ground-contact stability.

    Weight: Lighter shoes typically have less cushioning, giving an increased rebound off the ground. They’re designed for speedy splits and powerful runs. For longer distances choose heavier shoes with more cushioning.

    Drop: This is the difference in the cushioning level from the rear foot to the forefoot. The lower the drop, the more conducive the shoe is for a speedy running style. Speed shoes will tend to have around a 4mm drop.

    READ MORE: How Much Muscle You Build Running Ultimately Depends On How You Run
    Best Cushioned Running Shoes
    1. HOKA Clifton 8

    Best for: Long distance training
    Weight: 215g
    Drop: 5mm
    How much? R2 599.95

    The Clifton 8 from Hoka are a dreamy neutral, cushioned shoe that gives you consistent support without weighing you down. Perfect for taking on longer distances, they offer a stable ride as you pound out the kilometres.
    ‘They’re a shoe I don’t think about being on my feet and I mean that in the best possible way. I can run for [kilometres] and [kilometres] of marathon training without feeling the time in my feet,’ says runner Francesca Menato. ‘There’s enough bounce that you don’t feel like you’re missing out on something super responsive, but mostly they’re an incredibly comfortable shoe.’
    You can wear them for any distance but they’re not designed to give you as much bang for your buck if you’re trying to knock out a 5km PB. That said, they’re a great all-rounder.

    2. Nike Air Zoom Pegasus 38

    Best for: All-round training
    Weight: lightweight
    Drop: 6mm
    How much? R2 399.95

    Runners LOVE ‘workhorse with wings’ Nike Pegasus trainers. A bounce around in these will have even the most tentative of joggers drawing up their marathon training plans. Signature responsive foam, a breathable upper and a wider fit at the toes mean you can clock up distances comfortably and recover swiftly, ready to take flight again.
    Having tried every type of Nike ‘Pegs’ since the 32s, Francesca Menato, took these for a spin.
    ‘I was in a committed relationship with the Pegs for years but we had to part ways a few iterations ago as they made the sole firmer and the shoe base narrower. So, sceptical but always hopeful, I tried the Pegasus 38. They may just be the middle ground between the old and new. A wider shoe with an update to the lacing, these feel secure and comfortable.’
    ‘For me, they take the term “neutral shoe” to the next level. They feel like the running trainers you could truck along in for [kilometres] and [kilometres].’
    Nike Air Zoom Pegasus 38R 2 399.95BUY NOW
    3. Adidas Ultraboost 21s

    Best for: Road running
    Weight: 340g
    Drop: 10mm
    How much? R3 599

    Here are the specs you need to know before adding to basket – a sock-like fit with 6% more cushioning than previous Boost iterations; Primeblue material made with Parley Ocean Plastic (Adidas’ recycled high-performance fabric) and no virgin polyester; supportive heel counter and 115% increase in forefoot bending stiffness to make them your most responsive trainers yet.
    Be aware, they are heavier than the UB20s and as such definitely lend themselves to easy, longer mileage over a speedy 5k.
    Adidas Ultraboost 21sR 3 599BUY NOW
    READ MORE: 10 Steps To Becoming A Runner, According To Running Coaches
    4. Saucony Ride 14

    Best for: All-round training
    Weight: 238g
    Drop: 8mm
    How much? R2 649

    Lighter (and faster) than previous models these stealth-cool women’s trainers signal you know your sport. Designed with a durable outsole and PWRRUN cushioning, you’ll be springy, supported and stable as you get going. A firm run-favourite of Fitness Writer Morgan Fargo, these shoes are basically everything we love in a running shoe and more. Cheers, Sauc’.

    5. Asics Novablast 2

    Best for: Neutral runners who want extra propulsion
    Weight: Lightweight
    How much? R2 499

    If you’ve ever wanted to feel like you’re running on a mini-trampoline – in a brilliant way – these Asics Novablast will do that and then some. The propulsive nature of the foam midsole means every step you put in will be energised, cushioned and keep you trucking on when the kilometres rack up.
    Shave seconds off your 5k, stay cool with a breathable upper or just enjoy the feeling of running on more cushion than you thought possible – Novablast are the running shoe for you.

    6. HOKA Carbon X 2

    Best for: Distance racing (and other bouncy long runs)
    Weight: 198g
    How much? R3 499.90

    You say cushioned, HOKA says cushioned. Another trainer that utilises the carbon plate, these shoes feel less aggressive in their propulsion than some of their counterparts. So, if you like the idea of super light, bouncy running shoes that secretly give you a helping hand in turning over your feet, we’ve found them. Ideal for springing your way through longer kilometres.

    7. On Running Cloudflow

    Best for: 10km race training
    Weight: 235g
    Drop: 6mm
    How much? R2 899

    A newer ON Running shoe, the Cloudflow, combines their Helion™ super foam along with a curved heel for ‘better hold, durability and comfort.’
    Basically, they’re going to feel light on the top of your foot, super cushioned underneath and cool thanks to the ventilated mesh. The new rubber traction base will also keep you more stable on slippery wet roads.

    READ MORE: This Is What Running In A Face Mask Does To Your Skin
    8. Nike Air Zoom Tempo Next %

    Best for: Speed training
    How much? R3 899

    Designed to go the distance, this Nike iteration of the cult-followed Next % trainers are the everyday companion for comfort and durability. The visible Zoom Air unit (the round disc) gives springy cushioning while the Nike React technology in the heel is lightweight to help keep your stride as efficient as poss.
    Be aware these are designed specifically for shorter ‘tempo’ runs. Hence the name. If you’re looking for an all-rounder, check out the Nike ZoomX Invincibles below.
    Nike Air Zoom Tempo Next %R 3 899BUY NOW
    9. New Balance Fresh Foam 1080v11

    Best for: Beginner distance running
    Drop: 8mm
    Weight: 230g
    How much? R2 599.90

    Cushioned, stable, lightweight – three words we love to hear when it comes to trainers that’ll more than do the job. A running staple, New Balance Fresh Foam is a style that’s been around for aeons – fortunately for us, they just keep making it better. This latest style has enough support for long-distance runs whilst the foam and cushioning helps you pick up speed too.
    New Balance Fresh Foam 1080v11R 2 599.90BUY NOW
    10. Skechers Max Cushioning Premier

    Best for: Runners on a budget
    Weight: 213g
    Drop: 6mm
    How much? R1 499

    Skechers Max Cushioning Premier shoe adds extra comfort to your run (without weighing you down in the process) while letting tired feet breathe as they work. Cushioned, lightweight and breathable, these gems come in at under R1 500.
    Skechers Max Cushioning PremierR 1 499BUY NOW
    11. Nike ZoomX Invincible Run

    Best for: Injury-prone runners
    Weight: 253g
    Drop: 8.4 mm
    How much? R3 499

    One of Nike’s most popular running shoes for women (The React Infinity Run Flyknit 2) has had a revamp: enter the Nike ZoomX Invincible Run women’s trainers.
    ‘Injury plagues runners of all levels and it can be something that stops people from joining the sport or rejoining post-injury,’ says Brett Holts, VP of Nike Running.
    So what makes these so special? According to the brand, it’s ‘The Nike ZoomX foam, [it’s] our most responsive and soft foam—and we used a lot more of it than you’d find in most everyday Nike running shoes.’ They counteract the instability that comes with extra foam with the ‘rocker’ shape.
    After 12 weeks of testing, Nike found that these trainers had similar results to their predecessors. A study conducted by the BCSMRF showed that runners wearing those shoes had a 52% lower injury rate than those wearing the control shoe. So, if you’re constantly bemoaning a sore-this or a pulled-that, it might be time to invest in some kit that quite literally was made for the job.
    Francesca Menato was a bona fide Infinity React super fan and can attest that this latest iteration is just as bouncy and that the increase of a few grams can’t be felt. Nike wants to ‘make running feel easy’. In these, it’s certainly easier.
    Nike ZoomX Invincible RunR 3 499BUY NOW
    READ MORE: 10 Steps To Becoming A Runner, According To Running Coaches
    Best ‘Smart’ Running Shoe For Women
    12. Women’s UA Flow Velociti Wind Running Shoes

    Best for: Neutral runners who like to track their stats
    Weight: 227g
    Drop: 8mm
    How much? R3 499

    Under Armour’s speed-friendly running shoe comes with a personal running coach that when connected to MapMyRun™ tracks your stride length, cadence and pace and coaches you in real-time. As for the shoes, these kicks are designed for shorter, sharper sessions but unlike some running trainers designed for speed work, they still come with decent cushioning. The sole is shaped with a slight rock to propel you with every stride. Why thank you.
    Women’s UA Flow Velociti Wind Running ShoesR 3 499BUY NOW
    Best Road Running Shoes For Women
    13. Saucony Endorphin Shift

    Best for: Runners looking to up the distance
    Weight: 269g
    Drop: 4mm
    How much? R2 799.90

    So. You’ve completed the Couch to 5k app, you’ve been running on the reg and you’re looking to take it to the next level. These are the shoes for you. The Saucony Endorphin Shift promises to make every run feel easier – and it really delivers. How, you ask? The PWRRUN cushioning feels super plush, and the SPEEDROLL technology enhances each and every stride to keep you moving forward.
    Saucony Endorphin ShiftR 2 799.90BUY NOW
    14. Brooks Running Ghost 14

    Best for: everyday road runners
    Weight: 255.1g
    How much? R2 599.90

    Designed for a soft and smooth ride these Ghost 14’s are perfect for road running, with the midsole offering you that easy, comfortable glide from landing to toe-off. The cushioning isn’t too squishy either so you still feel supported and, importantly, won’t even notice the transitions as you run.
    Brooks Running Ghost 14R 2 599.90BUY NOW
    Best supportive running shoes for women
    15. Saucony Guide 14

    Best for: Cushioned support
    Weight: 244g
    Drop: 8mm
    How much? R2 799.90

    Looking for extra comfort when you run? The Saucony Guide 14’s are the kicks for you. Reliable, cushioned, with a fluid feel from heel to toe, you’ll be supported your whole run long. Plus, with reduced bulk, you’ll feel light and free as you stride. Love that.

    *This article was originally published on Women’s Health UK

    READ MORE ON: Fitness Fitness Advice Fitness Gear Running WH Tests It More

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    Here’s The Challenge You Need To Ace Those Running Goals

    The COVID-19 pandemic has transformed the world and turned the way we do things on its head. We’ve had to adjust to a new way of living. But that doesn’t mean we have to give up on our passions – we just need to find different ways to pursue them. That’s why Nedbank has created the #NedbankRunified series – a unique platform designed to bring us together through our shared love for running.
    – Whether you’re a pro runner, an amateur, or someone who just indulges in an after-work pavement pounding therapy sesh, #NedbankRunified is for you…
    The first challenge in July saw more than 50 000 participants and the numbers have just kept growing! If this doesn’t activate a healthy competitive spirit in you, then a few prizes (including cash) will…
    Win with #NedbankRunified
    Runners who successfully complete each monthly challenge stand a chance to win up to R50 000 in Greenbacks, plus exclusive Nedbank Running Club hampers courtesy of the club’s sponsors: Futurelife, Nike, Bavaria and Biogen.
    There are also cash prizes up for grabs for Nedbank Running Club members who finish in the top 10 of their respective categories.
    Plus, the overall series winner walks away with the chance to compete in a major international marathon – including an all-expenses-paid trip for two so they can bring someone along to cheer them on.
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    To join the series, simply download the Strava app and join the verified Nedbank Running Club…

    Stay on top of all announcements, news and events relating to the #NedbankRunified series by following Nedbank Sport on Twitter and Facebook.

    READ MORE ON: Fitness Running Sponsored More

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    The Best Trail Running Shoes For Women In 2020, According To Athletes And Experts

    Same ol’ concrete running route feeling a little, well, old? Good news: Trail running is having a much-deserved (and much-needed) moment — and we’re oh-so-here for it. Those smart folks are onto something: Exercising in nature actually quiets the part of the brain associated with overthinking, says research published by . (Can we say “yes, please”?!) […] More