The Runner's World South Africa Podcast

Can You Really Run a Negative Split at the Comrades?

Wed, 04 Jun 2025 14:27:25 GMT

Is it really possible to run the second half of the Comrades Marathon faster than the first? Comrades coaching expert Lindsey Parry believes it is and has the right strategy to pull it off. Essential listening to anyone wanting to run their best race on Comrades day.

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How Ryan Sandes Conquered the 400km Cocodona Trail

Wed, 28 May 2025 10:44:14 GMT

The 400km Cocodona Trail is one of the world's toughest trail runs. With over 12500m of climbing - and with a cut-off time of 125 hours - this race is only for the very toughest. SA's Ryan Sandes took it on in 2025 and finished second as he took on the challenges of extreme distance, big climbs, sleep deprivation, nutrition and freezing conditions. This is the enthralling story of his race.

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Near Death Experiences and Wild Adventures with Ryan Sandes

Wed, 02 Oct 2024 11:10:52 GMT

Ryan Sandes is South Africa's most famous trail runner. From his dominant wins in the Desert marathons to his wins in the Western States and Leadville 100 milers, Sandes has competed, and beaten, the best. But his running adventures are arguably more renowned and his second book RUN. RISK. REWARD with author Steve Smith, gives us a personal account of some of his most outrageous exploits and near-death experiences as he has taken on some of the harshest terrain in the world. Get ready for a ride.

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How Toni McCann Became a two-time UTMB Trail Champ

Wed, 11 Sep 2024 10:10:30 GMT

Professional South African trail runner Toni McCann (adidas Terrex) has won eight races over the last two years including the 50K OCC at Ultra-Trail Mont Blanc (UTMB) in 2023 and the prestigious UTMB 100K CCC event this year - where she almost quit at halfway. Here's how she trains, races and leads the life of a pro from her base in Annecy, France.

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Training, Fuelling and Motivation Lessons from World Champ, Carla Molinaro

Wed, 04 Sep 2024 12:18:39 GMT

Carla Molinaro is a world record holder, 50km world champion, multiple Comrades and Two Oceans Marathon gold medallist, coach, motivator and social media influencer who has reached the top of her sport through smart training and preparation. Despite the shenanigans of hosts RW editor Mike Finch and race commentator extrodanaire Sean Robson in this episode, Molinaro shares her wisdom, her race experiences and her future goals as a pro runner.

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Mommy Olympian: Lessons From A Pro For Time-Crunched Athletes

Fri, 26 Jul 2024 11:26:12 GMT

South Africa's only female representative in the triathlon at the Olympic Games is Vicky Van der Merwe. Just two years after marriage and a baby, Van der Merwe set a goal to make it to Paris 2024. Thanks to the support of her husband and coaches, Van der Merwe made it to the final team selection. Listen to how she stayed injury-free despite hip surgery at a young age, used her training hours effectively and found a way to focus on the biggest athletic goal of her career.

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Comrades Marathon Special: How To Pace the 'Up' Run

Mon, 03 Jun 2024 12:54:47 GMT

Join hosts Mike Finch and Sean Robson in our first RWSA podcast as we focus on this year's Comrades Marathon and interview experienced official Comrades coach Lindsey Parry on the best way to run the 'Up' run and the right pacing strategies for success, along with his unique take on training for the big race. Then we interview race director and former winner Ann Ashworth who runs through all the exciting new changes for this year's race and what runners can expect on race day. It's a must-listen for anyone lining up on June 9.

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