Foot Forward Running Coach

Foot Forward Running Coach Whether you are taking your first steps as a runner, training for your next marathon

What a perfect morning, could not have asked for better weather and what a blessed way to start off the day.Well done to...
10/09/2026

What a perfect morning, could not have asked for better weather and what a blessed way to start off the day.

Well done to our athletes from Kloof High School for a brilliant training session. You are all amazing.

🏃‍♂️🏃‍♀️ THE RUN-WALK METHOD: WHY WALKING CAN MAKE YOU A BETTER RUNNER!Think walking means you're not fit enough to run?...
09/09/2026

🏃‍♂️🏃‍♀️ THE RUN-WALK METHOD: WHY WALKING CAN MAKE YOU A BETTER RUNNER!

Think walking means you're not fit enough to run?

Think again. 👊

The run-walk method is one of the smartest tools a runner can use — whether you're a complete beginner, training for your first 10km, preparing for a half marathon, or simply wanting to improve your endurance.

🔥 HERE'S WHY IT WORKS:

1️⃣ You can run for longer
Short walking breaks allow you to manage fatigue, meaning you can spend more total time moving and cover greater distances.

2️⃣ You control your effort ❤️
Instead of running until you're exhausted, planned walk breaks help keep your heart rate and effort under control.

3️⃣ You recover while you're still moving
A short walk allows your breathing and heart rate to settle before you start running again.

4️⃣ Less fatigue = better form 🏃
When you're exhausted, your running technique can fall apart. Strategic walking breaks can help you maintain better form for longer.

5️⃣ You can train consistently 📅
The goal isn't to smash every training session. It's to be able to come back and train again tomorrow.

6️⃣ It can help you go further 🚀
Don't underestimate what happens when you combine running and walking intelligently. You may be surprised at how much distance you can cover — and how strong you feel at the finish.

🧠 THE SECRET?

Don't wait until you're exhausted before walking.

Plan your walk breaks before you need them.

For example:

🏃 4 minutes running + 1 minute walking
or
🏃 9 minutes running + 1 minute walking

As your fitness improves, you can gradually increase your running periods.

And here's the best part...

🚶‍♂️ WALKING DOESN'T MAKE YOU A WORSE RUNNER.

Knowing when to walk can actually make you a smarter runner. 💪

Whether your goal is your first 5km, a faster 10km or your first half marathon, the run-walk method can be an incredibly effective part of your training.

Don't run until you can't.
Run smart enough to keep going. 🔥

🟠 FOOT FORWARD COACHING

Run Longer • Build Stronger • Perform Better

🔥 ONLY 3 WEEKS TO GO! 🔥🏃‍♀️ ARE YOU READY TO TAKE THE NEXT STEP? 🏃‍♂️The countdown is officially on! ⏰In just 3 weeks, o...
08/09/2026

🔥 ONLY 3 WEEKS TO GO! 🔥
🏃‍♀️ ARE YOU READY TO TAKE THE NEXT STEP? 🏃‍♂️

The countdown is officially on! ⏰

In just 3 weeks, our next Foot Forward Spring to 10km Training Program kicks off — and there’s still time for YOU to be part of it!

Maybe you’re a complete beginner.
Maybe you haven’t run in years.
Maybe you’re already running and want to take your fitness to the next level.

It doesn’t matter where you start — what matters is that you start. 👣

Over the program, we’ll build your fitness, endurance, confidence and running ability step by step, with a supportive group that will motivate you along the way. 💪

🌟 29 September – 10 December 2026
📍 Kloof Country Club
⏰ Tuesdays & Thursdays – 17:30
💰 R550 for the full program
👕 Includes a Foot Forward commemorative running shirt!

And remember…

You don't need to be the fastest.
You don't need to be the fittest.
You don't need to be a runner already.

You just need to make ONE decision — to start. ❤️

🔥 3 WEEKS. ONE DECISION. ONE JOURNEY. 🔥

Your future self will thank you for taking that first step today!

📲 SIGN UP TODAY!
WhatsApp +27 64 684 7226 to BOOK YOUR SPOT.

Foot Forward Coaching
👣 Take the next step. Start your journey.

What a perfect morning to start your day off with a great training session.Well done to our athletes from Kloof High Sch...
08/09/2026

What a perfect morning to start your day off with a great training session.

Well done to our athletes from Kloof High School for a brilliant training session this morning.

Well done to our athletes for a great training session this afternoon. Such a great effort, you are all superstars.
07/09/2026

Well done to our athletes for a great training session this afternoon.

Such a great effort, you are all superstars.

Perfect weather, awesome start to the morning.Well done to all of our athletes from Kloof High School for a brilliant tr...
04/09/2026

Perfect weather, awesome start to the morning.

Well done to all of our athletes from Kloof High School for a brilliant training session, you are all amazing.

Early morning trainings are the best way to start off your day.Amazing effort from our athletes, well done to each and e...
01/09/2026

Early morning trainings are the best way to start off your day.

Amazing effort from our athletes, well done to each and everyone of you for a great practice session this morning.

Keep going strong.

Swollen hands during running are quite common, especially on longer runs or in warm weather. It is usually related to ch...
01/09/2026

Swollen hands during running are quite common, especially on longer runs or in warm weather. It is usually related to changes in blood flow and fluid balance rather than anything being wrong with your hands.

🏃‍♂️ Why do your hands swell when you run?

1. Increased blood flow ❤️
During exercise, your heart pumps more blood around your body. Blood vessels in your hands can widen, which may contribute to swelling.

2. Your hands hang down ⬇️
If you run with your arms down at your sides, gravity can encourage fluid to collect in your hands.

3. Heat ☀️
Running in hot weather causes your blood vessels to dilate so your body can release heat. This can increase fluid movement into the tissues of your hands.

4. Your body retains fluid 💧
During longer runs, hormonal changes can cause your kidneys to retain sodium and water. This can contribute to swelling in the hands.

5. Your arm movement
Holding your hands tightly clenched or keeping your arms in one position for a long time can reduce normal circulation.

✅ What can you do?

Try these simple tips:

🤲 Relax your hands — don't run with clenched fists.
💪 Keep your arms moving naturally and occasionally change their position.
✋ Open and close your hands periodically while running.
💧 Hydrate appropriately, but don't force excessive amounts of water.
🧂 On long/hot runs, make sure your overall hydration and electrolyte intake are appropriate for your sweat losses.
☀️ Avoid the hottest part of the day when possible.

🚨 When should you take it seriously?

Occasional, mild swelling in both hands that disappears after your run is usually not concerning. However, sudden, severe or one-sided swelling, swelling accompanied by chest pain, shortness of breath, dizziness, severe headache, confusion, or other unusual symptoms should be medically assessed promptly.

🏃 FOOT FORWARD COACHING TIP

Don't panic if your fingers look like sausages halfway through a long run! 😂

Relax your hands, keep your arms moving and pay attention to how you're feeling.

Run Longer • Build Stronger • Perform Better 💪🏃‍♂️

Three musketeers Only 3 attended training on Monday afternoon. Well done on a superb training session. You are die hards...
01/09/2026

Three musketeers

Only 3 attended training on Monday afternoon. Well done on a superb training session. You are die hards and the effort was fantastic.

🏃‍♂️🏃‍♀️ KLOOF HIGH — WHAT A CHAMPIONSHIP! 💙🔥What an incredible two days of athletics at the KZNCSSA Track & Field Champ...
29/08/2026

🏃‍♂️🏃‍♀️ KLOOF HIGH — WHAT A CHAMPIONSHIP! 💙🔥

What an incredible two days of athletics at the KZNCSSA Track & Field Championships held at Msunduzi Stadium in Pietermaritzburg! 🏟️🏆

A massive WELL DONE to all our Kloof High athletes who stepped onto the track and field and gave it everything! 👏🔥

Your performances, determination, sportsmanship and never-give-up attitude made us incredibly proud. Whether you came away with a medal, achieved a personal best, or simply gave your absolute best — YOU ARE ALL CHAMPIONS! 💪🏃‍♂️🏃‍♀️

Athletics is about so much more than the final result. It's about the hours of training, the early mornings, the sacrifices, the nerves before your event, and having the courage to step onto the track and compete.

Every race makes you stronger. Every experience makes you better. Every challenge takes you one step closer to your goals. 🚀

A very special THANK YOU to Aquelle, the main sponsor of the championships, for your incredible support of KZNCSSA athletics and our young athletes. Your contribution helps make opportunities like this possible and is greatly appreciated. 💧👏

We would also like to thank KZNCSSA for hosting such a fantastic, professional and well-organised championship, and to all the sponsors, officials, volunteers, coaches and supporters who worked behind the scenes to make this event a success. 🙏👏

To our athletes — hold your heads high, celebrate your achievements, learn from every experience and keep working towards what's next.

The journey continues, and your best performances are still ahead of you! 🔥💙

🏆 KLOOF HIGH ATHLETICS — PROUD, PASSIONATE & ALWAYS PUSHING FORWARD! 🏃‍♂️🏃‍♀️💙

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