News

Running Supplements: What Actually Works for South African Runners
Walk into any Dis-Chem and you'll find a wall of supplements claiming to improve your running. Most of them won't. A handful genuinely will. The trick is knowing which is which without spending R3,000 to find out the hard way. This guide cuts through the noise on running supplements in South Africa, based on what actually has research behind it and what we use ourselves. Do Runners Actually Need Supplements? Honest answer: most don't, most of the time. If you're eating a balanced diet, sleeping seven hours and running three... Read more...
Running Nutrition for Beginners: A Simple Guide for New South African Runners
Starting running in South Africa is easy. Starting to eat properly for running is where most beginners get tangled up. Every website tells you something different. Carb-loading, intermittent fasting, protein shakes, fasted runs, keto, electrolyte this, gel that. Ninety percent of it doesn't matter for your first six months. This guide is what actually helps when you're new to running and trying to figure out how to fuel it. What Beginners Actually Need to Know About Running Nutrition If you're running three to four times a week for 20 to... Read more...
Comrades Marathon Nutrition Plan: A Practical Fuelling Guide for 2026
Comrades isn't won by the runner with the best legs. It's finished by the runner with the best fuelling plan. 87km on roads that pitch up and down through the KZN midlands, in unpredictable June weather, burns through glycogen in ways a normal marathon doesn't. Most first-timers DNF not from injury but because they bonked at 60km with no real plan for what to do next. This guide walks through the fuelling approach we use with our own team. Why Comrades Nutrition Is Different From Standard Marathon Fuelling A standard... Read more...
Padel Nutrition Guide: What to Eat and Drink for Match Day in South Africa
Padel is everywhere in South Africa right now. Jozi, Cape Town, Durban, Pretoria, Stellenbosch — new courts open every week and league nights fill up in minutes. What's missing is any real advice on how to fuel for it. Most players show up to a 90-minute doubles match having eaten a slice of toast and drunk half a water bottle. That's how you end the third set cramping, tired and blaming your partner. Why Padel Nutrition Matters More Than You Think Padel looks easy from the outside. It isn't. A... Read more...
Sports Nutrition for Kids in South Africa: What Active Children Actually Need
South African kids are burning through 8 to 10 hour days of school, homework and competitive sport. Most are running on a lunchbox packed before 7am and whatever they grab at the tuck shop. That's how young athletes end up fainting at cross-country, cramping in hockey matches and crashing at bedtime. This guide is what we wished someone had handed us when our own kids first started collapsing at school sports. Why Active South African Kids Need a Nutrition Plan Run Baby Run exists because our own children started fainting... Read more...
Best Electrolyte Drinks in South Africa: An Honest Hydration Guide
South African runners sweat more than their European counterparts. Our climate demands it. Yet most hydration advice you'll find online comes from cooler countries or brand sites pushing one product. We stock seven different electrolyte solutions because no single option works for every athlete, every condition, or every family member. This guide breaks down exactly what each one does and which runner, kid or weekend warrior it suits best. Why Electrolytes Matter More in South Africa A training run in Johannesburg at 28 degrees is not the same as a... Read more...
Best Energy Gels for Running in South Africa: A Trusted Comparison Guide
South African runners have more gel options than ever, but most comparison articles are written by brands pushing their own products. We stock 32Gi, SIS, High5 and Tailwind because we've tested every single one on training runs from Constantia Nek to the Midlands. This guide breaks down exactly what each gel delivers, what it costs, and which runners it suits best. Why Do Runners Need Energy Gels? Your body stores roughly 90 minutes of glycogen in the muscles and liver. Once that's gone, you're done. Legs turn to concrete, your... Read more...