So Yongama, I know personally if there is somebody that loves running more than I do. It is Yongs! Ever so passionate about the streets, this year he crossed the Comrades Finish Line. Read about where it all started, here

He said his goal was to run Comrades and he crushed it! 

Q. Why Comrades and how did you prepare for it?
A: Besides the fact that I attempted and failed twice, its the ultimate Human Race.

I started by reviewing what I did wrong last year.
Losing weight was number one on the list. Carrying an extra 13 kg's for 80+ km's is not child's play

I trained with a purpose.

90% of my runs between December 2016 and comrades 2017 were for specific reasons like speed runs, hill repeats, heat conditioning and speed endurance.

I made sure I had a plan for the entire race. 

Q. How did it feel standing in the starting chute?
Strangely enough I was very relaxed. in my head I knew I had done enough training. It was now all about executing the plan and praying to all Gods that nothing goes wrong.

Q. 87 KM... what was your strategy to get to PMB?
One thing one must have for such a distance is a plan for the entire way. Not one plan but 3 plans(just incase something goes wrong with your plan A you have something to fall back on)

Plan A: Target time 10:29
get to Halfway point at 4:40 then run 8km every hour, for the rest of the way with room for food breaks (+-30mins)

Plan B: Get to every cut off point, +- an hour before cut off time

Plan C: Stay ahead of all Sub Finish busses

Plan B was what worked on the day.

Q. What were your thoughts when crossing the finish line?

I made it!!!! it is now done!! the hard work has paid off!!

Q. You have conquered the Comrades Marathon, what's next?

They say you have not conquered comrades till you finish both the up and the down run.

Next up is my back to back medal. then I look in to doing Ironman 2019(Maybe)


Remember last year I walked the whole of this race? Why I did this I don't know but you can read all about it here

This year, well this year was different. I went to the race alone, I was trying something new. 2017 is the year where I do things alone.


This race is different from the other races in the sense that it is many races that happen in one day. These races are all 5km's long and the idea is to perfect your personal 5km race. A perfect way for seasoned runners to focus on speed and enjoy themselves. A fun way to introduce people into the spirit of running. I participated in the Johannesburg edition that took place on the 11th of June 2017. 

Initially I was supposed to partake in the sole mates wave, however my soul mate fell ill. Then I tried to get another sole mate but they too also pulled out on the morning of the race. Since I had committed to doing the race, I eventually decided to be part of the Anything Goes Wave.  I truly believe that was the best wave to be part of because this wave was truly about having fun. There were young kids, seasoned runners and new runners alike. 

If you have ever ran around the Roosevelt Park/Linden area you will know of a hill. That hill turned most into walkers and walkers into crawlers. I dug deep to climb that hill, it was bird! also the sun was not shy to shine on this winters day. 

I finished this 5km race slightly shy of 40 minutes. There was a rather entertaining prize giving after our wave. Participants won socks and liquifruit vouchers. All in all this was a well organised fun race with reduced traffic. If you are into fun runs, this should be on your race calender year in year out. 

Thank you to the team for the sponsored entry. 

See you there in 2018... 


Q. Who are you and what you do for a living?
Choene Rammutla. I am a husband, a father and I am employed full time as IT Project Manager at one of the Corporate and Investment Banks in Sandton 

Q. How do you balance your exercise regime and your professional life?
One word: Diary. I find that having a structured approach to training and professional life is key to maintaining a balance. Secondly, every session has a defined outcome.

Q. When and why did you start running?
I started running as soon as I could walk, as an infant, and seriously in 2015.

Because running (cardio) does wonders to one’s health, primarily the heart. Secondly, it was to test my limits as a human being.

Q. What motivates you to go out there, when you do not feel like it?
The running goals I have set for myself needs one to do the hours. Secondly, I tell myself that not feeling like it is part of mental training.

Q. What is the longest distance you have ran?
2016 Comrades Ultra Marathon (89.3km)

Q. What gives you the confidence to run in the streets?
Running the streets is freedom. It is the best way to explore the neighbourhood.

Q. What do you think about the lack of exercise?
It puzzles me that some people don’t create time to exercise. I believe exercise is one of the best and natural forms to neutralise all the bad things that are due to processed food we consume, the air pollution and air conditioned buildings, etc. 

Q. What was your best running experience?
I treasure every running experience and take lots of pictures. I love running in Groenkloof, Pretoria because one get a chance to sport rabbits and take a selfie with Zebras.

Q. What was your worst running experience?
None, running is delight.

Q. How do you push through the pain?
One has to have a toolbox of motivational philosophies then refer to when the going gets tough. I read lots of books, biographies and other people’s stories.

Q. What advice can you give somebody who wants to start running?
Same advice I give to Kagiso and Mohau. Have fun and build confidence, the rest will follow.

Q. Which Social media sites are you on and how can one follow you? 
Instagram: choene_za
Twitter: @Choene_za


Time is a funny thing. Especially when you get over thirty and even more so when your profession measures your productivity on the amount of time you spend on something versus the actual quality of the work product. I once worked in a restaurant where the owner would say to me “Don’t go into anything that makes you punch a clock. There are only 24 hours in a day, and that means you are limited. Fixed.” I heard that when I was twenty years old, and it resonated, but I didn’t quite understand it.
There is a cliche among runners who describe a clarity that comes from running. I have never been great at explaining it to non-runners regarding the running itself, but I know that since I started doing this, I got better. And I mean that in a global sense, that I know I am better today than I was five years ago and it’s not just a product of aging.
The best way to explain it is not to point to the epic events. Finishing a marathon or finding a new relationship are fantastic stories to tell but I found something with more intrinsic value in this whole process. And maybe part of it was aging, but I do think habit and the lifestyle served as a foundation for things. It is the little incremental changes that permeate into my life because I get that clarity from almost every run. The first thing that happens is it improves your comprehension of time.
Exercise can often seem like an insurmountable hill because of the commitment of time and resources. I used to dread having to go to the gym (I probably still do). The time commitment of spending 45 minutes to an hour sweating seemed to feel like it would take up my entire day. The difference with running was that I would wake up and let my body dictate how much time and how far I could go. And somehow, the total number of miles I would run progressively increased but the time commitment stayed the same. So I started spending 15 minutes struggling through less than two miles and that evolved into running for 45 minutes for 6 miles. I began to extrapolate that over a week, which would give me 40–50 miles a week in exchange for six or 7 hours. Push that to a month and then a year and all of sudden I got this immense gratification from seeing thousands of miles next to my name. Rewind that to the original commitment of 45 minutes to an hour each day that seems so small compared to everything I was pulling out of it. Suddenly my long runs on Saturdays for more than an hour didn’t feel like an obligation anymore, it felt like my reward for the long week.
I will never be able to control time and so maybe it isn’t on my side as they say. But the perception of time is something that I can control. That perception helps dictate my sense of urgency and perspective. I could spend an hour each night reading or just listen to some music. That would require a lot more effort than just turning on the television and nodding off while watching something innocuous. But now I have this appreciation for what I can do in 45 minutes or an hour that doesn’t seem so limited.
In my late twenties I had forgotten what a good book could do for you because I thought reading literature was a pleasure I just didn’t have time for. For example, I could sit down and start reading Karl Ove Knausgaard or Elena Ferrante. Two authors who are as introspective and detail oriented as anything I have ever read. They were a reminder that I didn’t just have to read books written by Malcolm Gladwell and Michael Lewis to maintain conversations at work or cocktail parties. I could read a long description by Knausgaard of a meal and start to taste the salt or the juices he carefully described. I could read about Levin in Anna Karenina and agonize with him over unrequited love, the pleasure of working hard and the happiness of someone you love loving you back after a long time. I could spend that and get this intangible reward. Maybe I didn’t have a paycheck for that hour, but it didn’t make it any less special or meaningful.
I know nothing about music or the technical components that make it beautiful or appealing. Like the Supreme Court’s description of obscenity, I can tell you what I like when I hear it. After I had started running, I made an effort to expand my pallet, so I dove into jazz because Murakami explained ot in this way that made it sound as soothing as cracking open a cold beer after a shower from a long run. One day, on my way home from work, I had John Coltrane playing on my headphones while I was walking through the supermarket and it clicked. That music suddenly had infected my thoughts, and I was gliding through that supermarket, completely unaware of everything around me. I was mesmerized by the sound of the trumpet, the piano, the drums and the saxophone and I smiled even though I was in the midst of my ordinary and mundane routine of picking up some groceries at the Key Food that sits underneath the shadow of the elevated train tracks. Maybe I would have found that beauty without running because it is objectively beautiful, but I am not sure I would have had the clarity or the courage to try listening to it without those miles in the morning.I got all of that in the fifteen minutes that I usually spend in the supermarket and the walk home to my apartment.
Maybe I would have found all this without running. But I like to think that running gave me the clarity to want these things in my life. I have the time to run, to work, to listen to jazz, to read a good book because time can be short but I can always feels infinite in that moment.
I screwed up on maintaining my updates so I am just skipping to this past week. I ran the New York City Half in 1:33:35 so I was off on my timing. I also got thrown off in Week 9 by a random March blizzard and some slow plowing here in Queens.
Week 10- Day 64- 5.3 Miles- Easy Run, Day 65- 6.2 Miles- Regular Run, Day 66- Regular Run- 5.0 Miles, Day 67- Day Off, Day 68- 7.3 Miles- Regular Run, Day 69- 10 Miles- Tempo Run, Day 70- 12 Miles- Long Run.


For more like this, Follow the author(@runnersnod) on Medium and Twitter


It has been a very long time indeed since we posted an awesome runner, but the silence has been broken. We back on the streets with our #WCW

Q. Tell us a little bit about who you are and what you do for a living?
My day I am a Legal Assistant and also a Lifestyle Blogger and Writer. I launched my lifestyle blog over a year ago. I love writing blog posts and sharing them with others. 

Q. How do you balance your exercise regime and your professional life?
Time management is huge for me. Since I have a full time job, blog and train, things can get hectic. I make sure all of my workouts are in my calendar. By doing this, I never miss a workout and I am aware of what needs to be done. 

Q. When and why did you start running?
I started running 11 years ago in college to get healthy and to relieve anxiety and stress. Over the last year I have increased my long distance running to gain strength, clarity and wisdom.

Q. What motivates you to go out there, when you do not feel like it?
Thinking about how far I have come motivates me to get out there. I also surround myself with positive and motivating individuals. My running team, Movement Runners helps stay inspired and motivated. Knowing I will finish strong always keeps me motivated!

Q. What is the longest distance you have ran?
26.2 miles! 

Q. What gives you the confidence to run in the streets?
There is nothing like running in the streets. I love being out there on the pavement, feeling the air and seeing the people pass by. I feel connected with the city. I hope by running in the streets that I am able to inspire others to workout.

Q. What do you think about the lack of exercise among the youth?
Lack of exercise amongst the youth is really unfortunate. My parents made us get out and exercise and I am forever grateful for that. 

Q. What was your best running experience?
Running down Hollywood Blvd during the Los Angeles Marathon. The energy was amazing!!The crowd and the people made me feel as if I were a million bucks. Even though running a marathon was hard, that moment made it all worth it. 

Q. What was your worst running experience?
I tripped over a pothole and strained my left foot after a mile in. I was so excited for that run but I ended up limping my way back and not being able to finish. 

Q. How do you push through the pain?
I redirect my mind to not focus on the pain. I keep repeating to myself “It will be over soon”

Q. What advice can you give somebody who wants to start running?
Start off slow. Start with a power walk and increase to jogging. Do not feel intimidated by advanced runners! We all have to start somewhere. Just Keep Going!

Q. Which Social media sites are you on and how can one follow you?
I am on Instagram, Facebook, Twitter and SnapChat.

Instagram: @Christal_Lauren

Facebook: Christal Ryles

Twitter: @ChristalLRyles

SnapChat: @Bravebird24


Last week saturday, on the 18th of march. The 2017 edition of the Old Mutual Om Die Dam took place and for once I was not running the race. Shocking! I know, me at a race, not running... 

The Horror, The Drama 

The thing is, these past few months have been very hard on me. I can hardly keep up the pace that was too slow for me 6 months ago. So I have gone back to basics, running 5km at a time and taking it easy. There was no way that I was going to survive 50km in the sun. It just wasn't going to happen! 

I was offered the opportunity to ride the media bus and thought it would be great opportunity to experience the race from a different perspective. You know... behind the lens in the back of the bus. The Media bus... 

I made extremely sure that I got to the media bus in time otherwise it would have left me. That meant that I had to be awake by 2am, leave Johannesburg for Hartbeespoort at 3am and pray that there would be no traffic by this time. I always get so embarrassed when I arrive at a race and it has already started. 

The way the world works, The race started and the bus still haven't moved. So we had to make our way from the back of the pack to the front of the pack. It was a treat for me because I could see everything, the runners, the landscape, the route I was inspired by all the runners that I saw, they were so determined to finish. 

Standing at the Finish Line watching cross the finish line with smiles on their faces and hard work in their sweat. I was so jealous of them, Next year that will be me!

Below is a link to the facebook album which contains the pictures that were taken while I was at the back of the van.

 Will you join us next year? Come on its just a 50 km shuffle around the dam. 


On who you are…

My name is Vicente Lumbreras (@vicentedarunner on Instagram), and I am a postdoctoral scientist living in Chicago. I am originally from Spain, and have lived in the US for almost 7 years between Chicago and Miami. During the week, I spend the day at the lab studying the electrical and mechanical properties of vestibular hair cells, which are the balance sensors of the inner ear. During the weekend, I like to run, catch up with friends, explore the city, sing, and dance.

On running… 

I started running for PE class back at home in Madrid. I ran on and off during college, and went back seriously to it during grad school. My friend Micah got me hooked again with so many beautiful and fun runs in Miami. That is when I started really loving running, as it was about enjoyment, friendship, and discovery of beautiful sweet spots in the city. I began racing after I moved to Chicago for my postdoc two years ago. I do a long run at least once a week in the Chicago Lakefront, which is a beautiful 18.5 mile path for walking, running, and biking with astonishing views of Lake Michigan. It’s a great place to enjoy nature and outdoor activities. I love running with friends, so kudos to Sara and Albert for the great times along the lakeshore together. These days I also do HIIT running on the treadmill so as to speed up my pace (currently I can hold a 8.33 min/mile in a marathon, and would like to bring it down to 8 min/mile). Running is one my passions, and keeps me healthy, very happy, and connected to their people. 

On Street culture…

I love Chicago. I am so Miami though. I should say I am happy to be an adopted Chicagoan now. It’s such a great place and the people are simply amazing. You can meet folks from all over the world, taste every possible cuisine, and get to know many different cultures. Chicago is really famous for it’s beautiful architecture, but also for the warmth of its people. Get ready for some old Chicago Blues and falling in love with Lake Michigan. Miami is the door to Latin America and the Caribbean, and home to my family in the US. You can hear the whole array of accents of the Spanish-speaking world in this city. Get ready for some salsa and merengue in Calle 8 and to live together with the wildlife that is your neighbor in the city.

Running culture...

There is a strong running culture in the city of Chicago. The Bank of America Shamrock Shuffle in april marks the start of the outdoor running season. Chicago runners come back to the lakeshore for fun and start training. It’s so great to run Chicago in the spring, summer, and fall. There are many running groups, so you can always join one and get motivated by fellow runners. The winter is pretty tough in the Windy City, so most people run on the treadmill, but you can still see those intrepid ones who don’t mind al all running in the snow and the freezing weather.

Miami’s running culture has gained a lot of momentum in recent years thanks to many clubs motivating people to start running. Miami is indeed an incredible race for running. You can run around the growing urban skyline of the city, but at the same time you can just jump into the wildlife. My favorite spot is the Crandon Park Marina in Key Biscayne, where I have been able to see rays jumping out of the water, beautiful birds like sandhill cranes, and manatees. The biologist inside me rejoices running around this place, so thank you Micah for bringing me over here so many times. You have to be aware of the humid Miami heat, so you have to take additional precautions to prevent exhaustion and dehydration as temperatures can rise to 80-90 Fahrenheit very quickly in the morning.

On gadgets…

My ASICS shoes and my soles. They keep my knees safe from stepping impact. In a marathon you may step up to 33,000 times.

My Gu gels of chocolate peanut butter flavor with caffeine. I have at least 5 of them during a marathon to keep me from “hitting the wall”. I hit the wall in my first marathon, and the struggle couldn’t be more real if this happens.

My Garmin watch to keep track of my distance and pace. It is very helpful to balance your objectives and progress.

My iPhone and my music; running + music = trip to another dimension

On injury…

Tell me about it. Every runner has to take very good care of himself/herself. I have had runner’s knee, bad cramps, and what is called movie-goers knee. My best ally against injury is the foam roller and patience. You have to let your body recover and heal well if you notice any painful symptoms. 

On achievements… 

I have run so far a total of 18 races (4 marathons, 5 half marathons, one 15K, three 10Ks, one 8K, and two 5Ks). That means a total of 235.8 miles/379.5 kms in racing alone. This has involved a lot of dedication and training, but the results have been completely worth it: a complete body transformation, a collection of medals, many wonderful memories, lots of laughter, and great new friends. 

On future goals… 

I would like 2017 to be a year full of positive changes, for me and others. Therefore, I want to use racing this year to fundraise money for HIV/AIDS research and prevention and also to inspire people to make changes for a healthier lifestyle.

To make this happen, I have joined Team to End Aids (T2); all donations done on my webpage go to the AIDS Foundation of Chicago, which aims to help HIV+ individuals thrive and prevent new infections. An AIDS-free generation is possible.

I have many races coming up on 2017 for fundraising, and it is very exciting. I also hope to break my current marathon PR of 3:45.

On your social media…

- Please, follow me on instagram @vicentedarunner. That way you can get updates on my running, my fundraising experience, get to know cool places in Chicago and Miami, see nice people, food, etc. Also, please, visit my fundraising website to get to know more about T2, the AIDS Foundation of Chicago, and my motivations for this cause.

On Pink…

I love pink, wear pink (not on Wednesdays though), and think many times in pink. And P!nk the singer is amazing, just like fire.

Also, pink reminds me of my wonderful friend Shari, who is the strongest runner I know. She is an incredible fighter, a rockstar, and my greatest inspiration for running. Love you Shari, keep up running, you are incredible.

On Pain…

Starts around mile 21-22 in a marathon, but you have to run fierce and proud to celebrate at the finish line. Running can be physically painful some times, but at the same time it can bring you a lot of peace and satisfaction thanks to the chemistry of endorphin's. Running has been one of my best allies to go through stressful times, disappointments, and broken hearts. You just have to run through it.

When I die…

I hope all I can I say is that I had an incredible ride. I wanna go surrounded by loved ones, and thinking that I did something to make the world a better place for those I am leaving behind.


Q. Tell us a little bit about who you are and what you do for a living?

I run a digital and influencer engagement firm called WordStart where we connect brands with influencers and I consult in the marketing industry, as well as speak at conferences.

Q. How do you balance your exercise regime and your professional life?

In recent times exercise has become part of my lifestyle, it is balancing random things with exercise and work. Most of it is guided by the goals, both health and fitness, that I aim to achieve.

Q. When and why did you start running?

I started seriously a little over 2 years ago, prior to that it was all seldom and unplanned. A lot of it was because I was unfit and I shallowly wanted to walk around the beach topless without feeling too self-conscious. The reality is that I enjoyed it and it was one of the most accessible ways to get fit and healthy. 

Q. What motivates you to go out there, when you do not feel like it?

It is mostly the goals that I have and the fact that I need to cover some distance to reach these aspirations. When you have a marathon or an ultra-marathon in a few weeks or months that you have committed to, you have to get on the road. 

Q. What is the longest distance you have ran?

It was just over marathon distance.

Q. What gives you the confidence to run in the streets?

I never think about that, I just get to it. Confidence isn’t something that comes up about running, it’s mostly increasing distance and improving performance. 

Q. What do you think about the lack of exercise among the youth?

I think we can all do with more activity in our lives, adults more than youth to be honest. That said, I think we can give young people more options. The youth, in part, emulate the rest of society and we all need to make exercise a part of our daily lives.

Q. What was your best running experience?

Fighting past exhaustion and broken legs to finish my first marathon ranks up there with the ultimate running experiences I have ever had. Another one was when my parents (70-years old and over) and my cousin all came out to a race and took a 10-kilometre distance while I ran the half marathon. I can’t choose one over the other.

Q. What was your worst running experience?

Getting cramps and desperately needing the toilet, both at the same time, were lows and water shortage at another race.

Q. How do you push through the pain?

Sometimes I just walk through it to regain mental and physical composure, other times it’s the experience of past moments and positive thoughts that help me through it.

Q. What advice can you give somebody who wants to start running?

Start now. Pick up your shoes and slowly.

Q. Which Social media sites are you on and how can one follow you?

Twitter: @Mongezi
Facebook: Mongezi Mtati
Instagram: mongezimtati


So ever since I started running there has always been one thing that I have always desired. See when I started social running, I went to Nike Run Club Rosebank quite a bit and I was always so jealous of Tasneem and Ashraf. They always ran together and in life that it was I always wanted a running partner. Who would drag me out of bed if I did not want to, who would tell me that today we running 10km no questions asked. However, in life we don't always get what we want now do we? 

While I appreciate my partner, these are the tunes dedicated to all the running lovers out thurrr! 

This is also my official February Running Playlist. 

1. Into You - Ariana Grande

2. Love You Still - DJ Kent (feat. Dominic Neill) 

3. Don't Wanna Know - Maroon 5 (feat. Kendrick Lamar) 

4. Let Me Love You - Dj Snake (feat. Justin Bieber) 

5. Nguwe - Culoe De Song (feat. Thandiswa Mazwai) 

6. What I Did For Love - David Guetta (feat. Emeli Sande) 

7. J'adore - Four7 (feat. Tiffany) 

8. Sweetie - Heavy-K (feat. Nokwazi)

9. Charlotte - Prince Kaybee (feat. Lady Zamar) 

10. All this love for you - Ralf Gum 

So Which is your fave ?!!?!?!? 


I started seeing adverts on Instagram for this race last year, my initial thoughts were "this is another overpriced, crowded 5k race". So, naturally I did not pay attention to it, even though I saw more adverts. It wasn't until I received an email asking me to be an ambassador that I started taking this race seriously. To be honest, I did not really fulfill my duties as an ambassador but January was a very hard month for me adjusting to a new job and the stress of being a tax paying citizen. 

As I type this it out, I declare that I am slowly adjusting to my new life and the experience I had today has encouraged me to stay blogging. A few days ago I received entry vouchers to this race and so I honoured my entry and participated in the race. This was the best 5k of my life and it wasn't even on the road. I didn't even run it, instead I live tweeted the race. If  you don't follow the blog on twitter, click here and click follow :) 

THE BEST PART we got a medal beyps!

Thank you so much to the team at The Music Run for sending me tickets to this event, it is now Permanently on ThatIndieRunner's Race Calender.