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Alexander technique, tips, running, postural muscles, phasic muscles

Train intelligently with The Alexander Technique

The Alexander Technique (AT) has been used for over a century to facilitate kinaesthetic awareness and strip away unnecessary physical tension. With no equipment or a machine, which is unusual in our techno age, AT guides us into identifying where our imbalance lies. Frederick Alexander, the founder of this technique, is famous for coining the term psycho-physical unity and revolutionised the way we view the mind versus body relationship. He was an Australian actor who […]

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Four optimal shoe lacing techniques

Improve the fit of a shoe by adjusting the lacing techniques you use. Get started with four simple techniques.

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book cover training for the new alpinism

Pacing tips for Otter African Trail Run

The flat sections near the end of Otter African Trail Run, that 42km epic along the spectacular Tsitsikamma National Park, are the nemesis of most runners, says Otter Trail Run coach Ryan Hodierne. Podium hopeful Kane Reilly says: “The 42km distance of the Otter’s pristine Garden Route trail is not what delivers the infamous Otter Bite. It’s the many short, steep, and often stepped climbs that do.”

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First Ultra? Make it beautiful

In a race of discovery, Ben Jobson takes on his first 50km at The Most Beautiful Trail Ultra in Sabah, Borneo I went to bed that night listening to the incessant rain pounding down on our cabin. We were in the foothills of Mount Kinabalu – Malaysia’s highest mountain. The following day I was to run in my first 50km ultra marathon through the tropical jungle and local villages. In the lead up to the […]

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Nic Nicolle facial injuries

I fell off Table Mountain

Sunday 22 August 2014 was a dramatic day on Table Mountain. Four people were hurt and required assistance. One of them was hiker Nicholas Nicolle, also a keen trail runner and mountain biker. “I left my home in Tamboerskloof at 10:30am and ran up to the start of Indian Venster hiking trail which starts off Table Mountain Road and heads up under the cableway to the top of Table Mountain. “I’d been hiking for 3.5 […]

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Start trail running

So you want to start trail running? Imagine it: You are in the outdoors, amongst nature, conquering terrain amongst beautiful scenery, that’s what is so cool about trail running! The soulful activity can take you to some of the most stunning places on the planet, many of them untouched by mankind. If you have a sense of adventure, trail running is one of the easiest ways to get off the couch and into the great […]

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How to trail run in wet and dry

So there you are, innocently minding your own business and enjoying your weekend trail run with some friends. You reach a steep downhill section of singletrack that is still sodden after the rain yesterday. As you step on what looks like a firm patch, your foot slips from under you and you crash down heavily on your side, sliding down the path at hyper-speed and coming to a sudden, jolting stop against a very prickly […]

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Race tips for RETTO Otter African Trail Run

So, you really do want to be stronger at the end of the west to east Otter African Trail Run route known as the RETTO*? Of course you do! This is one of the most amazing runs you’ll ever do and the main reason the event is sold out almost immediately entries go live. But be warned! It’s a real beast. There are two stages to being prepared. Stage One. Simulate the conditions as much […]

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Faster Hill Running With Correct Lean

Hills are an inevitable obstacle that you, as a trail runner, will be confronted with. Many runners adopt incorrect form when attempting the slopes. These fundamentals will help you run them faster, both up and downhill says Claude Eksteen. Going Up Extra work is required when running uphill as you not only have to propel your body forward and upward, but also have to work against the force of gravity. This extra effort requires greater recruitment […]

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Meeting the Mountain Demon at Skyrun 2013

The deafening flapping from the rain jacket hood had grown so loud it muted the sting of the icy sleet against my left cheek. The ghosted runner just 10m ahead of me was swaying like a drunk man, except that drunk men don’t walk with a 45-degree sideways lean. The last gust of wind and ice had nearly stopped everyone in their tracks. Just a little harder and we would have been bowled over like […]

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