Comrades coaching guru Lindsey Parry believes its possible to run the second half of Comrades faster than the first.

Is it really possible to run the second half of the Comrades Marathon faster than the first? Comrades coaching expert Lindsey Parry believes it is and has the right strategy to pull it off. Essential listening to anyone wanting to run their best race on Comrades day.

Can You Really Run a Negative Split at the Comrades?

From sleep deprivation to bone broth, this is how SA's trail legend took on one of the world's toughest trail races

The 400km Cocodona Trail is one of the world's toughest trail runs. With over 12500m of climbing - and with a cut-off time of 125 hours - this race is only for the very toughest. SA's Ryan Sandes took it on in 2025 and finished second as he took on the challenges of extreme distance, big climbs, sleep deprivation, nutrition and freezing conditions. This is the enthralling story of his race.

How Ryan Sandes Conquered the 400km Cocodona Trail

SA's most famous trail runner in the house to talk about his new book RUN. RISK. REWARD

Ryan Sandes is South Africa's most famous trail runner. From his dominant wins in the Desert marathons to his wins in the Western States and Leadville 100 milers, Sandes has competed, and beaten, the best. But his running adventures are arguably more renowned and his second book RUN. RISK. REWARD with author Steve Smith, gives us a personal account of some of his most outrageous exploits and near-death experiences as he has taken on some of the harshest terrain in the world. Get ready for a ride.

Near Death Experiences and Wild Adventures with Ryan Sandes

SA star Toni McCann almost quit at halfway before winning the UTMB CCC 100K

Professional South African trail runner Toni McCann (adidas Terrex) has won eight races over the last two years including the 50K OCC at Ultra-Trail Mont Blanc (UTMB) in 2023 and the prestigious UTMB 100K CCC event this year - where she almost quit at halfway. Here's how she trains, races and leads the life of a pro from her base in Annecy, France.

How Toni McCann Became a two-time UTMB Trail Champ

50km World Champion and World Record Holder Carla Molinaro shares her secrets of running success

Carla Molinaro is a world record holder, 50km world champion, multiple Comrades and Two Oceans Marathon gold medallist, coach, motivator and social media influencer who has reached the top of her sport through smart training and preparation. Despite the shenanigans of hosts RW editor Mike Finch and race commentator extrodanaire Sean Robson in this episode, Molinaro shares her wisdom, her race experiences and her future goals as a pro runner. <a href="https://www.instagram.com/carlamolinaro/" rel="noopener noreferrer" target="_blank">Follow Carla on Instagram</a>

Training, Fuelling and Motivation Lessons from World Champ, Carla Molinaro

Getting married and becoming a mom, plus lots of hard work, made Vicky van der Merwe SA's best

South Africa's only female representative in the triathlon at the Olympic Games is Vicky Van der Merwe. Just two years after marriage and a baby, Van der Merwe set a goal to make it to Paris 2024. Thanks to the support of her husband and coaches, Van der Merwe made it to the final team selection. Listen to how she stayed injury-free despite hip surgery at a young age, used her training hours effectively and found a way to focus on the biggest athletic goal of her career.

Mommy Olympian: Lessons From A Pro For Time-Crunched Athletes

Interviews: Comrades coach Lindsey Parry and Race Director Ann Ashworth

Join hosts Mike Finch and Sean Robson in our first RWSA podcast as we focus on this year's Comrades Marathon and interview experienced official Comrades coach Lindsey Parry on the best way to run the 'Up' run and the right pacing strategies for success, along with his unique take on training for the big race. Then we interview race director and former winner Ann Ashworth who runs through all the exciting new changes for this year's race and what runners can expect on race day. It's a must-listen for anyone lining up on June 9.

Comrades Marathon Special: How To Pace the 'Up' Run

Training, races, gear and interviews

All the latest training, gear, race and interviews from the world of running in South Africa.

The Runner's World South Africa Podcast

Follow