Road Running - Articles

Many of the following articles have been kindly provided by Colin Billau from the Magnolia Club Magazine. (Sequence changed to always place the latest article at the top of the list, to make it immediately available without needing to scroll down past old articles).

The date links to a word document covering the articles below that date and some of the article titles (but NOT all) should link to the source article on the Internet (but please note that these links are very likely to change over time and while the link may be interesting, it may therefore not always remain linked to the same article anymore). 

There are also URLs that generally indicate what they link to.

There is mostly no arrangement by categories, so, you can just browse till you find a topic that interests you. Use Ctrl-F to FIND on this Web page (and any Web page).

There are articles for beginners, for elite athletes, on nutrition, exercises, various forms of training, sleep, running shoes, mental fitness and a lot more.


11 of the most difficult ultramarathons in the World


HILL training

How to run hills 


TRACK Training




Ed Witlock breaks World record for 1 mile at 85.


17.2.2014 (163KB Word)

All about the starting line

●        Become a runner in 5 easy steps

●        Why walking is important for exercise


●        Where should I run


 27.1.2014 (46KB Word)

Brad Brown of Run Talk SA hosts a weekly podcast on running related topics.  Here are the last two weeks’ mailings, with links to podcasts and articles.  (Podcasts are generally about 30 minutes.) 


6.1.2014 (41KB Word)

Women's guide to nutrition


9.12.2013 (52KB Word)

Burn fat fast - Whether you want to slim down or supercharge your endurance, every runner will benefit from learning how to burn body fat more efficiently.



 (116 KB Word)

Is sitting the new smoking?

The foot: a user's guide - Your all-important points of ground contact are key to stability and propulsion on the run. Here’s how to keep them in optimum working order to boost performance and sidestep injury. 


25.11.2013 (163 KB Word)  

How the Workout and Recovery Process Works

Protein for runners - your questions answered

Running and Sleep Issues


28.10.2013 (60 KB Word)  

What Causes the Pain in Your Side You May Occasionally Feel While Running


21.10.2013 (36 KB Word) 

Get tuned in - Stop relying on GPS and learn to run by feel to accurately hit every split (When it comes to pacing, top runners aren’t just fast – they’re also consistent).

The Marathon Weight-Loss Mystery - Why marathon training doesn’t always help runners shed pounds.


14.10.2013 (42 KB Word) 

 Why Should Long Runs Be Slower?

How to Adjust Your Workouts for an Off-Day - Learn to make appropriate changes to workouts as needed


7.10.2013 (65 KB Word)

Time It Right - Seasoned runners know that long runs, tempo runs, and speed work are all critical to improving performance. What’s more challenging, perhaps, is scheduling these sessions so you get the most out of each effort.


30.9.2013 (35 KB Word) 

Always Stay a Beginner Runner at Heart - Call yourself a "newbie" for as long as you can, and running will never get old

Nine Surprising Ways Running Helps Your Body - You know running is healthy, but do you know all the good it does?


23.9.2013 (37 KB Word)

8 Hydration Myths Busted - Don’t get swept up in a tidal wave of hype.

Tips for Running in Humidity - It's not (just) the heat that matters! How to cope with the muggy weather.


16.9.2013 (41 KB Word)

Best Running Advice Ever - Top runners share coaching pearls of wisdom that have led them to greatness. (Their coaches' names don't often appear in the headlines, but make no mistake -- the best athletes don't rise to the top on their own).


26.8.2013 (33 KB Word)

Sleep Well, Run Better

Top Three Winter Running Secrets to Emerge from the Winter Ready to Race 


12.8.2013 (50 KB Word)

Have carbs had their chips? 

Eat More Chocolate!



6.8.2013 (36 KB Word)

 Don't get tripped up by these running injury prevention myths

It's not all shin splints: the weird world of runner's injuries


15.7.2013 (296 KB Word)

Is Your Injury Caused by Pace or Distance?

Are You Ready To Run A Half Marathon?

10 Week Half Marathon Programme


 18.6.2013 (87 KB Word)

 Why I Love Shortcuts … And Why They Don’t Work

Is It Better to Walk or Run?



10.6.2013 (48 KB Word)

6 Weight Loss Myths

Running Helps You Find Your Inner Self

The World’s Simplest Learn to Run Program

All you need is 30 minutes, three times each week.

How Can I Recover from My Half or Full Marathon?

Try this "reverse taper" to return to training refreshed and healthy.

Download the Four-Week Half-Marathon Recovery Plan here.

Download the Four-Week Marathon Recovery Plan here.


21/4/2013 (40 KB Word)

A good start: Pre-race breakfasts

Regain your Pre-injury Fitness 

Trust  in Your Taper 


7/4/2013 (43 KB Word) 

Rest – it’s not optional!

Vitamin 101 for Runners

Waist Management 

Converting Pounds (lbs) to kg

Divide your current weight in pounds by 2.2  Example 160 pounds male is (160/2.2) = 72.7kg

Converting Miles to km

Times number miles by 1.6 Example 50 miles (50*1.6) = 80km




24/3/2013 (432 KB Word) 

17/3/2013 (45 KB Word)

9-5 Work Out

What exactly is going on under your body's bonnet as you move through the 26.2 miles of a marathon?by Matt Barbour.


10/3/2013 (58 KB Word)

Converting Pounds (lbs) to kg

Divide your current weight in pounds by 2.2  Example 160 pounds male is (160/2.2) = 72.7kg

Converting Miles to km

Times number miles by 1.6 Example 50 miles (50*1.6) = 80km

Everything You Need To Know About Hill Training


3/3/2013 (307 KB Word)

Why you shouldn’t use marathons as long runs in training

What is lactate clearance and how can it help you run faster


24/2/2013 (327 KB Word)

Eat This Now: Dark Chocolate -In season for Valentine's Day.

By Yishane Lee; February 2, 2009


Vegetables Biggest Cause of Foodborne Illness -Though less common, infections from meat are more often fatal.

By Michelle Hamilton Published February 5, 2013 

Rethinking the Traditional Training Model

17/2/2013 (147 KB Word)

Small Wonders

Mini nutrition resolutions will improve your diet and boost your performance.

Not everyone will finish the Marine Corps Marathon. That's what makes it a race.

By Alex Hutchinson Sunday, October 24, 2010

How to Break Out of Your Running Slump


27/1/2013 (44 KB Word)

Starting from Scratch: Where to Begin? (Beginners Training program)

One woman asks what is the best way to get into running?

By Susan Paul Published  July 20, 2012

How Can I Run Farther? (Beginners Training program)

After finishing a run/walk program, here's how to increase distance.

By Susan Paul Published  November 09, 2012

Mini Goals

Focus on achievable targets every day, week, and month

By Jeff Galloway; Published December 11, 2012

Six Weight - Loss Myths Busted

If you want to lose weight, don't sabotage your diet with these common misconceptions.

By Nicole Falcone Published December 11, 2012


16/12/2012 (158 KB Word)

3/7/2011 (53.5 KB MS Word)

Some overseas Rave runs
How to Pick the Right Running Shoes (Runners World website US)
Keep fit in Winter
Let's Get Started (Tips for Beginning Runners) – Runner World Website US





4/11/2012 (43 KB Word)

Carbo-loading can help you race without hitting the wall—as long as you do it right.

Carbs on the Run.

Alternative carb sources keep you fueled on runs


11/11/2012 (85 KB Word)

Self-diagnose Your Running Knee Injuries.

The Science of Hill Running and How It Impacts Your Race Times.

( How to run hills )



18/11/2012 (96 KB Word)

The Proper Technique for Running Uphill and Downhill



25/11/2012 (37 KB Word)

Time Efficient Running - run less to run faster? Running efficiency training ideas



2/12/2012  (129 KB Word)

Incorporating races into your training.

How Training is Like Investing

Liquid Hazards - Are water stops slowing your time?


 9/12/2012  (158 KB Word)

Protein for Runners – Your Questions Answered.

Running and Sleep Issues.






The Science of Mental Fitness

It’s a testament to the strength and versatility of the human brain that anyone with at least half of one tends to assume that their senses give them direct access to objective reality. The truth is less straightforward and much more likely to induce existential crises: the senses do not actually provide the brain with a multifaceted description of the outside world. All that the brain has to work with are imperfect incoming electrical impulses announcing that things are happening. It is then the job of neurons to rapidly interpret these signals as well as they can, and suggest how to react.

This neurological system has done a pretty good job of modelling the world such that the ancestors of modern human beings avoided getting eaten by sabre-toothed tigers before procreating, but the human brain remains relatively easy to fool. Optical illusions, dreams, hallucinations, altered states of consciousness, and the placebo effect are just a handful of familiar cases where what the brain perceives does not correspond to whatever is actually occurring. The formation of a coherent model of the world often relies on imagined components. As it turns out, this pseudo-reality in one’s imagination can be so convincing that it can have unexpected effects on the physical body.

Read the rest of this article...




Moderation in all things - Excessive exercise can wear out your heart


  • Moderate, regular exercise is beneficial but it is possible to do too much
  • Exercising intensely for more than an hour can cause heart tissue to stretch
  • Running between two and five times a week is better than going every day
  • And, marathons should not be a regular challenge, rather done occasionally

It is the news that couch potatoes have been waiting for: too much exercise is bad for your heart.

Doctors have warned that, rather than adding years to their lives, fitness freaks could be working themselves into an early grave.

They say that while regular, moderate exercise, including jogging, is beneficial, it is possible to do too much.

After reviewing various studies on the health of runners, they said: ‘A routine of moderate physical activity will add life to your years, as well as years to your life.

‘In contrast, running too fast, too far and for too many years may speed one’s progress towards the finish line of life.’

In a three-page editorial in the journal Heart, US cardiologists James O’Keefe and Carl Lavie, both keen runners, also advise that those who want to exercise at full pelt should limit themselves to 30 to 50 minutes a day. And marathons should be viewed as something to do occasionally or once in a lifetime, rather than a regular challenge.

They warn that exercising intensely for more than an hour or two can damage the heart, causing its tissue to stretch, tear and scar and raising the odds of dangerous changes in heart rhythm.

Two studies recently presented at major medical conferences back up their argument that exercise, like many other things in life, is best done in moderation.



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