Q. Who are you and what you do for a living?

My name is Carol Kangwa. I am Zambian living and working in South Africa. I am currently a fund accountant with the global bank in Johannesburg 

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

I believe the power to achieve anything begins with setting goals, being passionate and creating a blue print for action. I took time to carefully plan out a routine that helps me balance my work and fitness program with which I ensure I follow with great discipline. I work out either early from 5am in the morning or from 6pm after work. 

Q. When and why did you start running?

Although I had been running intermittently for some time, I gave my full commitment to running in the first quarter of 2017, pushing myself more and participating in community and group events. Apart from the awesome health benefits I get from running and exercising, I realised over time I had a passion for the sport, and the idea of reaching the finish line in record time always gives me the best feeling ever. 

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

It’s all about having a vision and making a full commitment to achieving it no matter what. Regardless of our fields of work, there are days when we wake up and lack motivation, that’s just human nature. However, successful people always push beyond their comfort zones and get themselves to do what is required regardless of how they feel. These are some of the principals I have imbibed into my daily routine that keeps me going come rain or sunshine 

Q. What is the longest distance you have ran? 

For me it was unvarying build-up to fitness – walking, jogging, and then running. Whilst gaining experience and stamina through groups and locally organised events, I then participated in the Soweto half Marathon and finished successfully within the time line had set for myself. I consider the Soweto 21km half marathon a great step for the next level. It was a confidence booster. 

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

I am fortunate to be in a neighbourhood where you find couples, running groups and individuals running from the early hours of the morning and evenings. That not only inspires me, it gives me the confidence as well. I also keep myself apprised with the happenings around my area to ensure my personal safety is not comprised. 

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

I believe we all should develop the habit of exercising. The benefits are enormous not only do we feel physically energised and fit, we also develop strong mental fitness which is essential for mind and body. Just by taking a few minutes every day to work out, we can greatly enhance our physical emotional and mental well being. 

Q. What was your best running experience? 

Was running the Soweto Marathon 

Q. What was your worst running experience?

None so far 

Q. How do you push through the pain?

I ensure I maintain a balanced healthy routine. By doing this, I am able to minimise physical or mental strain and still keep my momentum going. In addition to that, I take time out to recuperate my body after events or long periods of work out. There great website and blogs to visit to get great tips on how to rejuvenate your body and stay health. 

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

First step is to create motivation, and this can be done by making a list of why this activity is important and all the benefits that are to be gained. Motivation is the key factor, it gives us the drive to push and keep going when others through in a towel. Discipline becomes natural when motivation is high. Once the motivation is there, the next step is to create a routine and gradually build stamina. I would advise those just starting to join a small running group or participate in local events. (It’s important to start with short distance and distance and build momentum over time.) 

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

Instagram @ckangwa 

Facebook Carol Kangwa

#RunRevolution

Q. Who are you and what you do for a living?

My name is Daniëlla van Heerden, I am a news anchor and journalist at eNCA and eNuus (the Afrikaans bulletin on KykNET).

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

I make the time to exercise, because I sure won’t “find” it! I get up early (and I was never a morning person) or squeeze in short workouts whenever I can. 

News is exciting industry to work in, but also challenging and stressful. When I train I feel happy, energized and more balanced. 

Q. When and why did you start running?

Last year, I entered for the Medihelp Sunrise Monster 10km as part of a charity event for a family that was injured in a car accident. I really enjoyed the “vibe” at the event and completed the race in 1 hour 6 minutes. Those extra 6 minutes frustrated me – I knew I could do better and wanted to do a 10 km in under an hour! So I added more running to my regimen. 

I ran my next 10km about 3 months later in 56mins30 seconds, and by then I was hooked.

And this from someone who used to say that I don’t enjoy running as I found it boring! (When running on the treadmill, I use my favourite songs as an aid: changing the speed and the incline with each song for a killer HIIT workout.)

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

Settings goals! Entering races also help; as I am then committed and have a specific event to work towards. 

But after pushing through for a few weeks (past the “I do not feel like it”-stages) habit rather than motivation is now what gets me out there. After getting up many mornings, the consistency has taught my body to just do it.

As part of this habit, I now manage to work out 5-6 times a week. This usually consists of about 2 running sessions, 1-2 “Pound” classes and 2-3 Weights sessions. 

Q. What is the longest distance you have ran? 

15 km, at the Varsity Kudus race early in January. 

I am aiming for a half marathon: Om Die Dam in March!

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

Running with a group.

I actually do not have the confidence to run alone in the streets, so I started searching and found one: The CMIYC (Catch Me If You Can) movement! It is a running community exclusively for women. I joined one of their groups running early mornings in my neighbourhood, and it’s been great. I feel much safer when we are 10-15 women together, and I also made new friends!

In 2018, I hope to run with more such different groups and communities in and around Jozi.

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

Our bodies were designed to move! It’s good for your heart, lungs and soul. 

As part of my career, I have done wonderful news stories of people proving that you CAN: A blind man who competes in Iron Man; A oupa of 87 who still plays touch rugby; Teams competing in wheelchair basketball; The gogos in Cosmo City who have taken up boxing!

They have all inspired me.

Q. What was your best running experience?

The FNB Joburg 10km was great! The vibe, the huge amount of competitors and the route. I also ran my fastest 10km then :)

Q. What was your worst running experience?

It’s always good! The only bad part is if I have an injury or I am sick and can’t run for a while. 

Q. How do you push through the pain?

I am often re-energized by the people around me during a race, who will always encourage me when they see I am struggling.

But I also listen to my body – I am not embarrassed to walk up a hill during a race if I feel I need to take a rest; and then I take a deep breath and keep on going!

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

Start slow, start small, but commit to one goal at a time and reach it; then set a new one. 

And join a community where you feel safe and can make friends and run at your own pace. Parkruns are a great start!

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

Instagram: @dannisnaps

Twitter: @dannitwiet

Facebook Page: facebook.com/daniellavheerden

#RunRevolution

Q. Who are you and what you do for a living?

I'm Bongani Bilankulu original from a village called Thomo, Its 13km outside Giyani town in Limpopo. I grew up playing soccer, volley ball and cricket when I was in high school. I work for National Department of Agriculture, Forestry and Fisheries, currently studying with SBL since 2016.

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

My job requires me to travel and I always have my running shoes in my travelling bag. I always try to create a balance between work, school and running. I develop a study program and plug it on the front door of the fridge, I wake up in the early hours (4:30am until 6am) to study while my mind is still fresh. I will then prepare to go to work between 6am and 7am, I am in the office until 4:30pm. I then go for training in the afternoon and sometimes use my lunch time for training. I usually train from Monday until Thursday, rest on Friday and conclude my weekly training on Saturday and Sunday, if I am not going to the race. I also make time for my daughter on weekends. 

Q. When and why did you start running?

I started running in 2012 after a horrible hand injury at the soccer match in February 2011. I started running because I wanted something to keep me away from playing soccer.

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

I always try to keep myself motivated by setting myself targets. I have short term and long term targets. I also have a group of friends which I train with. They also motivate me to go to training.

Q. What is the longest distance you have ran? 

89km, Comrades marathon. I have a PB of 8:20 for comrades uprun; Two oceans 4:38; Marathon 2:57; Half marathon 86 minutes and 10km 38 minutes

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

I always try to run for a purpose, since I started running the comrades marathon in 2014 I have been raising funds to buy school uniform and I also been involved in various adidasZA charity projects. Running also changed my life when lot of things seemed not to be going well in my life, running kept me sane. 

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

I always tell people that things have changed and for us to keep active we have to exercise unlike in the olden days where the standard of living was indirectly forcing our parents to exercise. 

Q. What was your best running experience?

The 10km night city race in Berlin, I have never seen a flat route like that and I ran my first 10km sub 40 minutes there.

Q. What was your worst running experience?

Nelson Mandela marathon in 2015, I went to that race with minimal training due to an injury. The wheels came off after 30km and I had to walk to the finish line.

Q. How do you push through the pain?

I always declare my targets to friends and family. When the going gets tough I always remind myself that the pain is temporary and the feeling of accomplishing my goal is great. I also try to make training runs more uncomfortable with the aim to condition myself for those painful races. I also use this Albert Einstein quote to keep me going “I am not telling you it is going to be easy, I’m telling you it’s going to be worth it” 

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

Lace up and go for that run. You can start by running 5 km three to four times a week. You can apply the run walk strategy, run for a km then walk the next km. You can do this until you get comfortable with running for 5 km without walking. They can also try to find the running group around their areas. They should try to avoid running with ear phones and gadgets because it can put their lives in danger.

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

Face Book: Bongani Bilankulu; Twitter: @Bilankulu_B and Instagram: @Mhandla

Q. Who are you and what do you do for a living?

I am Edna Victoria Tugot, 21 years old, from Philippines. I lived now with no parents. My father died when I'm 6 years old and my mother left me when I'm 8. Since then, I lived with different relatives who're willing to support me in my needs and studies. I'm now a full time college student and a future law enforcer, hopefully soon. Aside of being a student, I'm also a member of the team falcons of our school. I'm a sports-girl and also a gym-girl. I'm kind of a person who loved to explore and discover new things for myself.

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

That is all about time management and self-discipline. I make exercise as my routine. When I wake up in the morning, preferably 6 o'clock, I do floor exercises for 20-30 mins. After that I go to school or to my OJT place. In the evening 6-7 o'clock, it's my time to start my hard and satisfaction exercise. These are my places where I do my exercises:

•School Campus - jogging/running

•Sports Complex - jogging/running

•Gym - cardio exercises, weights, boxing

•Hometown/Our place - during weekends I ran 3-5km along the streets, trees, forest, falls, wherever my destination is.

Sometimes, when I feel not feeling well to do exercise, I just rest my body and do funny things like watching movies, internet, hang with friends, etc.

Q. When and why did you start running?

I started running since I'm in my elementary years. I was part of the Athletics in our school to compete different schools. During the Regional Athletic Association, we trained for 1 month. We do jogging, running, etc. But guess what is my event? Not running but Throwing (Javelin, Shot put, Discus Throw). But the training includes running long distances. Since then, I feel inlove with running. It was continued in High School until I reached now in College.

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

Honestly, in my childhood, I ran because I wanna be famous someday. And that is my motivation, to be famous! But I realized, it was wrong. Since I started running, I feel in love with it. I think my body became addicted, lol. Feeling in love is my motivation.

Q. What is the longest distance you have ran?

20km, incline.

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

When you love something, you will do everything for it. Yes, running in the streets with many people watching over you and you don't know what they have thought about you, is the worst feeling ever. That's how I felt in my first time. I feel shy, uncomfortable and insecure running in the street. But as I do it again and again, third-fourth-fifth times, I was feeling immune and confident already. Yes, it's true, when you love something, you're willing enough to face the fears.

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

In my experience, many times I tried to stop exercising. Then after, I found my life uncompleted and feeling there's lacking. My body started to weak and inactive. Everyday I feel lazy, sleepy and unhealthy. 

Q. What was your best running experience?

During our training in Highschool, we ran going to the top of a limestone mining mountain having a distance of 10km. All my life, I considered it as one of the hardest but worth-it running ever!

Q. What was your worst running experience?

That feeling when your coach scolded you to not to walk and not to be left behind by your co-athletes. Running/jogging without stopping until you completed the aim distance.

Q. How do you push through the pain?

Every time I'm doing my exercise, my only enemy is my mind. I will not let my mind dictates and ruled over me to stop and to not finish. It's all about determination and discipline. Yes. It pains me to continue, but it hurts me much worse to stop.

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

My best advice : First and foremost, put your heart into running. Start slow, you don't need to be fast. Life is not about how you could get there. It's about development and progress. You start slow until it tolerates your body. Until the fast will be just easy for you. Step by step. Second, build self-discipline and positive mind. Never let your hardworks turn into nothing. Much water. And lastly, believe in yourself because if you'll not believe yourself, who else will? God bless!

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

Sites you can follow me:

Instgram: edna_victoria01

#RunRevolution

Q. Who are you and what you do for a living? 

I’m Andile Watson and I am a Banker

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

Quite easy really, I have a “9-5” job that allows me to run in the morning before work or in the afternoon after work or both. 

Q. When and why did you start running?

Initially it was about losing weight, I did not like how I looked. The bug got me and now it is a lifestyle.

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

When I do not feel like it? Does that happen Running is the one thing that keeps me going when the going gets tough.

Q. What is the longest distance you have ran?  

42k 

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

The fact that I’m never alone.

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

It is a crime

Q. What was your best running experience? 

The Soweto Marathon. There were kids throughout the route screaming our names like they know us, telling us not to give up. It was heart-warming. 

Q. What was your worst running experience? 

My 1st 21k. Can’t remember the name of the race. I wanted to stop...

Q. How do you push through the pain? 

Knowing that whether I quit or not I will still feel the pain. So why stop? 

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

Just do it, stop planning, just run. 

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

I am on Instagram @andilewatson – I am also on Twitter @AndileWatson as well.

#RunRevolution

Q. Who are you and what you do for a living?

Liezl Windvogel, a personal trainer, soccer coach and recently qualified sports massage therapist. 

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

I train for Adventure Bootcamp early in the mornings and late afternoons. I have my private clients as well and just try to fit in my own exercise where I can. I schedule my workouts in between and after my clients, sometimes running, strength training, weight training, even Yoga, depending on what day it is. I also run with a running club on weekends. 

Q. When and why did you start running?

About 3 years ago, I left my job and started working full time for myself as a personal trainer. This meant I wasn’t always able to make it to soccer games (which used to be my main way to keep fit) I discovered running and it was great because I could do it anytime anywhere. I decided to enter a half marathon and have been doing that ever since. Not on a competitive basis, but just to keep fit. Only recently I’ve started running with a group of ladies, and then this year joined a running club. 

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

I try to remind myself of the things I tell my clients when they don’t feel like it. I push them to push through those feelings, so I have to lead by example. Also, knowing that I’ll have to work twice as hard tomorrow for what I missed today really motivates me to get up and get going. 

Q. What is the longest distance you have ran? 

In November 2017, I ran The Tough One, which was 32km. 

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

Like with anything, the more you do it the more confident you get at doing it. After 3 years of running in the streets and completing a few half marathons, my confidence has grown tremendously. 

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

Our bodies were made to move. Exercise keeps the body healthy, happy and strong. It can be very hard to find time to exercise in the fast paced lives we all seem to be living. It's so important to make time because a lack of exercise can often lead to diseases. 

Q. What was your best running experience? 

The Spar ladies race in Johannesburg in October 2017 where I did my best 10km distance. I was quite chuffed at the speed I was running at, and that I could maintain my pace for the entire duration. 

Q. What was your worst running experience?

It was actually a training run. We ran 30 kms that day. We intended running 35km, but it was super hot and the route had quite a bit of hills. I felt pain in places I don’t usually feel. 

Q. How do you push through the pain?

I talk to myself a lot, psyching myself up. Telling myself that the run is almost over and that the only way to go, is forward. 

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

Start slow, at your own pace. It is ok to walk. Set a distance, even it’s the block - walk to a lamp post, run to the next, and alternate. Next do 2 blocks, and keep setting little/small goals for yourself. 

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

I am on Instagram and Twitter @thisisliezl 

LinkedIn people can find me at Liezl Windvogel

#RunRevolution

Q. Who are you and what you do for a living?

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

Q. When and why did you start running?

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

Q. What is the longest distance you have ran? 

My longest distance so far is 8 kilometers/ 4 minutes

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

Lack of exercise is a danger to both mental and physical health

Q. What was your best running experience?

Q. What was your worst running experience?

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