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20 July 2018
Nelson Mandela Bay - ASA Half Marathon Championships


Various Nedbank Running Club Athletes will participate in the SA half marathon championships, most of them representing their provinces but there will be a strong representation of Nedbank Running Club Athletes from the African Clubs

The Nelson Mandela Bay Athletics South Africa 21.1km Championships and 5km Fun Run will set the pace in grand style on Saturday, 28 July, with a racing prize purse and lucky draw prizes worth R850 000!

That includes a superb lucky draw prize of a brand-new Datsun Go Vehicle sponsored by race partner, Eastern Cape Motor Group and valued at R127 000, open to all participants in both the half marathon and 5km fun run, which will be drawn at prize-giving.

This 21.1km route is credited as the fastest in SA and runners will complete two fast laps along the spectator-friendly beach front. Starting in Marine Drive, at Pollock Beach, heading towards Kings Beach then turning and running through NMU, down Admiralty Road. Then it’s back to Kings Beach for the second loop before finishing back at Pollock beach.

A full road closure from 5.30am will ensure a safe run, with the 21.1km starting at 7am and the 5km fun run at 9am.

All finishers will receive medals and the first 800 entries in the 21.1km and the first 500 entries in 5km will receive t-shirts. Also, there will be stationery voucher incentives to the value of R22 500 for the top three schools with the most entries.

With R700 000 for the elite field to compete for, Mike Mbambani, Eastern Province Athletics Sponsorship Liaison, said many top athletes had already confirmed their participation.
“There’s been a generous increase in prize money with the overall winner taking home R80 000, and this year ASA have introduced a bonus incentive of R25 000, should a South African athlete finish first, boosting the winning purse to R105 000”, said Mbambani.

An exciting finish is expected on this fast-paced course, with defending champion, Stephen Mokoka, of AGN, who sprinted home in 1.01.21, ready to compete again this year.

South African athletes will compete against a strong contingent of Ethiopian, Lesotho and Kenyan runners who have confirmed their participation in the race.

Namakoe Nkhasi, of Nedbank Running Club, Lesotho, who won the recent 10km Freedom Run in Port Elizabeth and came 2nd in the Two Oceans Half Marathon will be competing and Habela Abdukadir Genet, of Nedbank Running Club, Ethopia, will be returning to add strong competition to the women’s finish line.

In support of well-known top local runner, Chris Mabengeza, who was severely injured on Uitenhage Road while training for his 16th Comrades Marathon, this year’s event aims to promote safe and clean running.

To be part of this event, enter online at or in local Nelson Mandela Bay sports shops before July 24. Registration and late entries will take place at the Summerstrand Surf Lifesaving Club from 14.00 to 19.00 on Friday, 27 July and from 05.30 on the morning of race day.
For more information, contact Mike Mbambani on 079 149 6796 or Alan Taylor on 083 658 0050.

Nedbank Running Club


Ask any Comrades Marathon runner; it’s a gruelling race, no matter who you are

Running 90km over some of the biggest hills South Africa has to offer is no easy feat. Now imagine running 900km in the days leading up to Comrades, and then immediately after, you line up to tackle the actual Ultimate Human Race. Well, that’s exactly what Carla Molinaro did. But what makes her story even more incredible is that she finished the Comrades Marathon as 9th lady overall in a mind blowing time of 6:50. And this after she thought she might finish the race in just under 12 hours if she’s lucky.

“I didn’t look at my watch throughout the race and I just ran on feel as I felt so good. Coming into the stadium and seeing 6:50:31 on the clock completely blew me away. I had no idea how I had run that fast as a week before a 6:30min/km felt fast,” said Carla, who has just been signed as elite member of the Nedbank Running Club’s (NRC) Elite Green Dream Team. After her spectacular performance at this year’s Comrades she has now even moved from the UK to South African to focus solely on the 2019 Comrades Marathon, under the guidance and mentorship of Nick Bester, National Manager of NRC, and a former Comrades winner himself. Bester is also the coach of Gerda Steyn, who finished 4th at last year’s Comrades and second at this year’s race.

To read the full article Click Here



Whether you are a complete newbie to running or you’ve run the Comrades Marathon five times, we could all do with structure and guidance to our training. Therefore the Nedbank Running Club (NRC) has drawn from the strengths of their top elite athletes to put together a set of training programs to help NRC members achieve their goals. Remember if you want to run like the best, learn from the best!

Let’s face it, most runners have particular goals in mind, be it to run their first 5km or improve their marathon time. But aimlessly running a set route at a set pace every morning will get you nowhere. As they say: nothing changes if nothing changes.

The benefits of a structured training program are numerous. Not only will you become a faster, stronger and more efficient runner, but you will also be less likely to injure yourself by doing too much. A training program also helps to give you a set structure to your training day, and takes the thinking out of it all. The only thing you have to do is to commit physically and mentally.

NRC elites such as Gerda Steyn, 2nd place finisher at this year’s Comrades Marathon, Charné Bosman, a former Comrades winner, Irvette van Zyl, Olympian and 10km speedster, Claude Moshiywa, Comrades gold medallist, Rutendo Nyahoro, marathon specialist, Mike Fokoroni, former Two Oceans winner who holds a marathon PB of 2:13, are just some of the elites who have put together some training programs to help their fellow NRC members on their training journey.

There is something for everybody, from a 10km-training program for beginners to a 12 weeks program to improve your marathon time. Depending on your goal, you might not be able to follow the programs to the tee, but it is a fantastic tool and start to some structure in your training.

All these programs have been uploaded to the NRC website. There are also other training programs written for specific athletes that might help you on your journey. So why are you waiting? Visit, click on the training tab, and find a program that suits you.



BY: Angela Leach


A car can have the biggest engine, the most expensive wheels and the loudest sound system, but without the right fuel, you are going nowhere. The same is true for your body, no matter how much effort you have put in during training, it t is unlikely that you will perform at your optimum unless you have been getting the correct nutrition.

So what exactly should your nutrition plan before exercise look like? In this article I’ll take a look at the ins and outs of eating and drinking before endurance exercise.



Your nutritional choices before exercise have a direct effect on how well you are fuelled and hydrated during the session. Good choices will also prevent gastrointestinal upsets and hunger during exercise. These factors all can have a direct effect on your performance during training or on race day.


Another essential is learning what foods and drinks you best tolerate before exercise. One person may swear by an option which leaves another with tummy complaints. Learn what works for you!



Your final main meal should be consumed 2-4 hours before the session begins, thereafter easily digested, carbohydrate rich snacks can be added in the last two hours. The ideal pre-race meal is high in low gIycaemic index (GI) carbohydrates to maximise glycogen (energy) stores and allow sustained energy release. It should also be moderate in protein and low in fat. If you are prone to tummy issues during exercise it is also advisable to lower the fibre content.

Remember to start your run properly hydrated as this is essential for both performance and health, as it will help to control your body temperature. The aim is to take in sufficient fluids without over drinking. Aim to drink 400-600ml of fluid around the same time that you have your final big meal.


Examples of suitable pre-endurance meals (2-4 hours before)




Making good nutrition choices before exercise can be hugely beneficial in getting the most out of your endurance exercise. Practice your nutrition during training, learn what works for you and see how it assists your performance. For more sports nutrition education, eating plans, recipes and product information visit


Nominate your Old Mutual Spirit of Comrades Recipients

Photo: 2017 Comrades Women’s Champ, Camille Herron, eThekwini Municipality Deputy Mayor, Fawzia Peer, 2017 & 2018 Comrades Men’s Champ, Bongmusa Mthembu and CMA Vice Chair, Sifiso Nzuza at the 2017 Old Mutual Spirit of Comrades Awards after the presentation of the Comrades Winners Jackets

Comrades Marathon runners, supporters and the public at large have been urged to submit their nominations for the annual Old Mutual Spirit of Comrades Awards to be held in October.

Comrades Marathon Association (CMA) Chairperson, Cheryl Winn has made the call for nominations, saying, “We would like to have the input of all Comrades Marathon enthusiasts in the nomination process. The flagship awards gala of The Ultimate Human Race has been held since 1996 and it is our intention that the most deserving individuals get due recognition for personifying the spirit of this great race.”

The Old Mutual Spirit of Comrades Award is presented to a maximum of three people per annum in recognition of those who are esteemed to embody the ‘Spirit of Comrades’. The criteria are fairly wide but as a guideline, the following factors may be considered:
•    The candidate will have run the Comrades Marathon, most probably on numerous occasions.
•    The candidate may in some way be associated as an integral player in the history of the Comrades Marathon.
•    Most importantly the candidate may have exhibited a particular act of selflessness, sacrifice, courage or perseverance in a particular race or over a period of years.

You will be able to nominate your candidate for the Old Mutual Spirit of Comrades Awards by completing the nomination form at before 31 July 2018.

Awards will be conferred at the discretion of the CMA Board. The CMA will also honour the Top Journalist of the Year, Top Charity Fundraiser of the Year and present 2018 Comrades Marathon Champs, Bongmusa Mthembu and Ann Ashworth with their 2018 Winners Jackets.
Race Results


Comrades gold medallist and Nedbank Running Club (NRC) elite athlete Gerda Steyn showed the French how South Africans tackle hills when she raced to victory at a Bastille Day Race in Sainte-Foy, known for its very hilly and challenging courses.

“It felt like a 13km long Constantia Nek,” said Steyn after her 15km race in Downtown Fenton on Saturday. Steyn, who placed second at this year’s Comrades Marathon, has spent some well-deserved recovery time in the UK and French countryside after her brilliant Comrades performance. But judging by her recent performance in France it seems she is rearing to go again. “What a great week of running and racing! Running up mountains is a whole new world of endurance and enjoyment. Festive vibes at yesterday’s Bastille Day race in our local town. Trust the French to serve wine, bread and cheese at the finish,” said Steyn.

Her win followed another podium position a week earlier when she placed second at the Vertical K2 Villaroger The Arcs 2018 race. Climbing up to 3200m altitude to finish at the summit of the Aiguille Rouge is no easy feat! But this is clearly Steyn’s type of race as she placed second lady. "Amazing views from above the clouds as we climbed up to 3200m altitude in the K2 Villaroger Vertical Kilometer. What an experience and definitely a good way to step out of that comfort zone! There’s no better place."

Steyn added that her speed training would start soon. “I’m looking forward to getting back on the road with some short distance races lined up in SA.”

On the local front NRC athletes did well despite very cold conditions over the most of the country the past weekend. Four podium positions were achieved in icy conditions at the Rundela27 held in Johannesburg. Phillip Phakgwayo dashed to a first place overall finish (and 1st Veteran) in the 27km event while team mate Rutendo Nyahoro finished first lady overall in the 13.5km race.

More great performances were seen at the Fairbridge Mall 15km in Brackenfell in Cape Town with another seven podium positions achieved across the various age categories. And in KwaZulu-Natal as well as Pretoria NRC athletes dashed to glory clinching another  
three top spots.

For more results click here


The Knysna Forest Marathon & Half Marathon are two of South Africa’s most-hotly contested running races, and athletes from the Nedbank Running Club (NRC) produced some fantastic results by claiming most of the podium positions at the 34th running of this race.

In the men’s marathon John April took first with teammate Mzolisi Makhanda third and Lindile Tokota 9th (first in his age category). In the half marathon the first 4 positions belonged to Lloyd Bosman, Ettienne Plaatjies, Siphiwo Klaas and Godwin Heyns. To put a cherry on the top two more NRC men placed in the top 10 with Gershwill Jacobs finishing 6th and Rodney Prins 7th. The ladies did their part with Melissa van Rensburg finishing second lady overall in the half marathon and Mareli Van Schalkwyk 4th. Talk about a show of green!

From Knysna to Nigeria: NRC’s walking speed queen Anél Oosthuizen was selected – alongside team mate Tshepo Tshite –to represent South Africa at the 2018 CAA Africa Championships held from 1-5 August in Nigeria. Oosthuizen will be competing in the 20km Race Walk event while Tshite will be competing in the 800m race.

In Gauteng a number of development athletes as well as elites had a busy weekend of racing starting with some Cross-Country racing on Saturday followed with some speedy short distance road running on Sunday. Philimon Mathiba placed 8th at the CGA Cross-Country League before following that up with a first place at the Northgate 10km the very next day. Portia Ngwenya took the women’s race while Kutlwisiso Sidinile finished second Junior.

Apart from some speedy racing countrywide a lot of coaching and preparation is currently underway to qualify for the upcoming ASA Cross-Country Championships in Port Elizabeth on September 8th. The development group under Enoch Skosana is especially focused on their preparation with one of the athletes – Temba Khuza – clocking a speedy 37-minute at a recent 10km race.

Last but not least former Comrades winner and 2018 Gold medallist Charné Bosman participated in one of her first races back since Comrades and she did it in style, clocking 88:17 at the Garsfontein Ice Breaker Half Marathon.

For more results click here