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7 September 2018


The nine-member South African ultra-distance team departed for Sveti, Croatia on Tuesday night, ahead of the IAU 100km World Championships to be held on Saturday 8 September 2018.

The men's team, consisting of five athletes, will be led by three-time Comrades Marathon winner Bongmusa Mthembu - who secured the silver medal at the previous edition of the 100km World Championship in Los Alcazares, Spain in 2016, when he set a national record of 6:24:05.

The SA men's squad will also target a team medal after Mthembu led them to silver in the team competition two years ago.

He will be joined by former Comrades winner Claude Moshiywa (Nedbank RC), Best Ngwenya (Nedbank RC) and Nkosinathi Duma.

While another former Comrades champion, Ludwick Mamabolo (Nedbank RC), was a late withdrawal from the team due to injury, he has been replaced by Thuso Mosiea, a 2015 Comrades gold medallist who finished 20th at this year's race in Kwazulu-Natal.

The four-member national women's team will be spearheaded by two-time Comrades gold medallist Salome Cooper.

She will line up alongside Fikile Mbuthuma (Nedbank RC), Deanne Horn (Nedbank RC) and Lisa Collett.

“We have a good chance to reach the podium. We are in good shape and we are taking this assignment very seriously. Our task is to compete for medals and a good finish,” said the captain of the men’s team, Bongmusa Mthembu.

Salome Cooper, the captain for the women team, said: “We are so thankfull to ASA for the support that they have given to this entire team. We are looking forward to the championship and it will be a tough, but welcomed competition.”

Nick Bester, the team coach said: “We have a very strong and balanced team which is capable of bringing us honours. We are even happier that this time we have been able to send a women team.”

The President of ASA, Aleck Skhosana, spelt out to the team its mandate. “The mandate I have from the board to you, is that you must fly the South African flag high. You have a good chance of podium finishing.

“We have given the athletes all support that was needed to enable them to prepare for this Championship in Croatia as some of the athletes come from seriously challenged backgrounds.”

James Moloi, the Chairman of the ASA Road Running Commission and President of Central Gauteng Athletics, said they are happy with the team they have selected. “The team has also been given incentives to enable them to perform.”

Best Ngwenya

Claude Moshiywa


Deanne Horn

Fikile Mbuthuma

National Personalities and Stories


South Africa’s golden girl of long distance running, 2018 Two Oceans champion and Comrades Marathon gold medallist Gerda Steyn has been invited to join the elite women’s field at this year’s New York City Marathon, where the 2018 women’s field is seen as one of the most competitive ever to compete in New York. This is also the reason why she will not be competing in the World 100 km championships because she committed to the New York City Marathon soon after Two Oceans and her training was already structured accordingly 3 weeks after the Comrades Marathon specific for New York

“I am so thrilled about this! The organizers of the New York Marathon contacted me after my Two Oceans win earlier this year. They invited me to run this year’s TCS NYCM and I accepted their invitation after discussing it with my coach Nick Bester. Today (Tuesday, August 21) the elite start field was officially announced so the excitement is really high right now. I have already started with my initial preparation and really want to make sure that I will be in my best possible shape when I line up come November 4,” said Steyn.

She will be part of a star-studded women’s open division that includes the likes of three-time NYCM champion Mary Keitany of Kenya, London Marathon champion and Kenyan Vivian Cheruiyot, 2017 NYCM champion Shalane Flanagan as well as this year’s Boston Marathon champion Des Linden.

What makes Steyn’s inclusion in the elite field of a race such as the NYCM even more remarkable is the fact that she only started running about five years ago. In 2017 Steyn, who is part of the Nedbank Running Club’s (NRC) Green Dream Team, surprised herself and others by finishing 4th at the Comrades Marathon, before following it up with a win at this year’s Two Oceans Marathon and a second place finish at the 2018 Comrades Marathon. Her rise in long distance running has been nothing short of remarkable. She has been guided and coached by a former Comrades winner himself as well as the National Manager of the NRC Nick Bester.

For the full story click here
Looking Ahead

2019 Comrades Marathon Entry Opening Announced

The Comrades Marathon Association (CMA) has confirmed that entries for the 2019 Comrades Marathon will be opening on Friday, 19 October 2018.

CMA Marketing Manager, Thami Vilakazi says, “We are well aware that many Comrades Marathon runners are focused on getting their entry into next year’s race and we are pleased to announce the opening date for entries for the 2019 event.”

Next year’s Comrades Marathon will be the 94th running of the world’s oldest and most famous ultra-marathon. In line with its alternating Up Run and Down Run tradition, next year’s event will be the 48th Comrades Up Run.

Vilakazi has advised that the qualifying period for the 2019 Up Run is 26 August 2018 to 2 May 2019. He says, “All details relating to entries for the 2019 Comrades Marathon will be announced at the 2019 Comrades Marathon Race Launch to be held on Thursday, 11 October 2018 – Watch This Space.”

The 2019 Comrades Marathon will be held on Sunday, 9 June 2019, starting at the Durban City Hall at 5h30 and finishing at the Scottsville Race Course in Pietermaritzburg, 12 hours later.





BY: Angela Leach


Have you ever walked into the gym, had a look around and noticed how seemingly over-prepared some of the patrons are - sports drinks, snack and water… Are you doing something wrong? Do they know something that you don’t? Today I’ll take you through when you need to eat, drink or both during exercise and what exactly you need.



Whether and how much you need to eat and drink during exercise is dependent on various factors, such as the duration, intensity and objectives of the session as well as body composition goals which need to be considered.

In general:

  • Sessions lasting less than an hour (up to 90 minutes for lower intensity exercise) should require nothing more than fluids if the session has been initiated with adequate fuelling.
  • Sessions exceeding 60-90 minutes require refuelling with carbohydrates, this will help to maintain energy levels to keep you performing at your best for longer.


Even slight dehydration can impair your athletic performance, therefore fluid intake should be a major priority for anyone that takes their sport seriously. Fluid requirements during exercise will be dependent on sweat rates, it is also very important to make sure that you are properly hydrated when you start the exercise.

  • Small amounts of fluid are usually required during sessions of exercise lasting less than an hour and thirst can be used as an indicator.
  • For longer sessions planned fluid intake should be actioned to avoid dehydration. In order to better understand your sweat rates it is advisable to weigh yourself before and after exercise, 1kg weight-loss will equate to 1l fluid loss. Requirements will usually vary between 150ml-350ml every 15 to 20 minutes depending on temperature/humidity, intensity etc.


During exercise lasting more than 60-90 minutes, carbohydrates becomes very important to prevent “hitting the wall”, that moment when your body and soul just don’t want to carry on. This is when your body runs out of available glycogen (energy) to fuel performance. Taking in easily digested carbohydrates can prevent this phenomenon from occurring. As a rule we require 30-60 g of carbohydrates per hour, this can further increase to 90 g in events with high levels of effort lasting more than 3-4 hours. Nutrition should be initiated after about 45 minutes and spread out across the hour as well as the particular sport you participate in allows.

Sports drinks can be a great way to contribute to your carbohydrate requirements as they provide both fluid and carbohydrates with electrolytes to promote rehydration.

Practice your nutrition strategies during training because individual tolerance varies and what works for one person may be a disaster for another during a competition.

What does 15g of carbohydrates look like?

  • 1 small banana
  • ¾ FUTURELIFE® High Energy SmartBar
  • ½ - 1 sports gel (read nutritional table for exact nutritionals of each product)
  • 220ml sports drink (7% carbohydrate concentration)
  • +- 25g jelly sweets
  • 1 slice of FUTURELIFE® Smart Bread™ with Marmite/Bovril (these provide additional electrolytes)


Good nutrition and hydration practices during exercise can do wonders for your performance and quite literally prevent you from “hitting the wall”. Practice your hydration and nutrition during training sessions until you find what works best for you.


FUTURELIFE® High Energy SmartBars provide 20g of easily digested carbohydrates per serving as well as electrolytes to promote rehydration. Portion your bars into thirds or quarters to consume regularly during the exercise session if you struggle to consume large portions at once.

FUTURELIFE® Smart Bread™ makes a brilliant base for both sweet and savoury sandwiches to be consumed during exercise. Try topping with honey, jam, banana, marmite or Bovril for a perfect during-exercise sarmie.



From the United Kingdom to the shores of South Africa and across to Zimbabwe – athletes from the Nedbank Running Club (NRC) smashed PB’s, filled podiums and dominated the running scene locally and internationally.

In Middlebrough, UK, Comrades gold medallist Gerda Steyn proved she is in top form ahead of the upcoming New York City Marathon in November. Steyn smashed her previous 10km PB when she won the Tees Pride 10km race in a new PB of 33:58. Steyn, who will be lining up with the women’s elite field at the 2018 NYCM, was delighted with her run and new found speed. “Mission accomplished. Super stoked with a new 10km PB!”

From the UK to South Africa, NRC athletes were in top form at local races countrywide. One such athlete was Master lady Obertina Kanyongo. Just one day after winning her category in the Medihelp Tekkie Challenge 10 km in a time of 41:40, Kanyongo ran again at the Satori Camel Run 16km in Noordhoek where she placed 3rd overall and 1st Master lady.

More great performances came from Grandmaster Olga Howard and Veteran Bulelwa Simae, who both set course records at the Medihelp Tekkie Challenge. Simae finished 1st Veteran in a time of 38:25 while Howard placed first Grandmaster in a time of 43:21.  

At one of the first marathons of the new running season, the Vaal River City Marathon in Vanderbijlpark, Melly Kennedy stormed to a 2nd place men’s finish while team mate Jennifer Koech won the women’s race. In the half marathon race two podium positions belonged to Bernard Bii who crossed the line as winner with Linus Ruto following in third position.

The NRC was well represented in Zimbabwe where Rutendo Nyahoro won the women’s race of the Westgate Half Marathon while team mate Munya Jari finished 6th in the men’s race.

Lastly, huge congratulations to all NRC runners who have been chosen to represent their respective provinces at the upcoming Cross-Country Champs in Port Elizabeth. Fly the flag high!

For more results click here


The NRC men claimed the first four positions in the marathon with another two NRC runners following within the top ten. That makes 6 out of the top ten positions going to the NRC. In the women’s marathon race it was no different with the first three podium positions belonging to the NRC and another three in the top ten.
When it came to the half marathon, victory continued. Both the men’s and women’s races were won by NRC athletes while another three women and four men finished in the top.

Uniting people
The Mandela Day Marathon, which offered huge prize money, is an initiative by uMgungundlovu District Municipality, which aim to unite people from all walks of life from all over the globe to get together for just one day to walk in the steps of Madiba.
More than 24 000 runners took on the race that began at Manaye hall where Mandela made his last speech. The raced finished at the magnificent capture site where he was captured.
Foreigners (mostly from the NRC international front) dominated the two longer races, with 25 of the 40 top ten places going to them. Of the total prize money (counting the open category only) of R676 000, foreigners won R545 000, or just more than R80%.

Ethiopia's Sintayehu Legese Yinesu (NRC/ETH) took the title in 2:28:06 and won R100 000. The women's race, with the same prize money, went to Kenya's Loice Jebet Kiptoo (NRC/KEN) in 2:50:01.
Half Marathon
Last year's female marathon champion, Mamorallo Tjoka (NRC/LES), won the half marathon in 1:18:47 while her teammate Benard Bil (NRC/KEN) took the men’s title in 1:02:23.

Portia Ngwenya not only won the Women’s race in a time of 37:17 but also finished first Veteran.
It is obvious to say the day and the race belonged to the NRC.

For more results click here