Vukani Multi Sport Club

Vukani Multi Sport Club Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Vukani Multi Sport Club, Sports Club, Port Elizabeth.

Vukani MSC aims to promote
multi-sport among previously
disadvantaged athletes/ individuals,
to promote wellness, healthy living
and to leave a legacy for future
generations of Nelson Mandela Bay
and South Africa.

Molweni. As you nurse the wounds from being denied for the Sanlam and now Two Oceans.
19/08/2026

Molweni. As you nurse the wounds from being denied for the Sanlam and now Two Oceans.

Congratulations to the PB breaker for coming 3rd in the age category this weekend at the GBS Mutual Bank Mountain Drive....
17/08/2026

Congratulations to the PB breaker for coming 3rd in the age category this weekend at the GBS Mutual Bank Mountain Drive. Phil has been very consistent and passionate and the rewards are coming home. Well done and congratulations.

13/08/2026

Incase we forget

31/07/2026

The simple joys of living your best life!

12/07/2026

No caption required.

What do you bring to the table?
09/07/2026

What do you bring to the table?

09/07/2026

Good day Vukanites

🏃🏾‍♂️ How to Stay Injury-Free During Marathon Training 🏃🏾‍♀️. Free advise, from your 2:21:40 Marathoner & 6:32:39 Comrades Silver Medalist Chairperson

The best training plan is the one you can complete consistently.

✅ Increase mileage gradually - Avoid sudden increase in a weekly mileage.

✅ Run your easy runs easy - Don't turn easy runs into moderate hard efforts

✅ Prioritize sleep, recovery, and hydration - The body gets stronger during recovery.

✅ Strength train at least twice a week - Even 20-30 mints strength session per week.

✅ Listen to your body and address niggles early - Learn the difference between training fatigue & Injury, Pains that changes your running form.

✅ Fuel properly before and after runs - Provide your body with enough fuel.

✅ Wear the right running shoes - Are your primary piece of equipment.

✅ Don't race every training session - Trust the process rather than chasing rimes every day.

✅ Always warm up and cool down - A few extra minutes can help reduce injury risk & Improve performance.

✅ Respect your rest days -Rest is not a sign of weakness,it shows discipline

Remember: Missing one workout is better than missing weeks of training due to injury. Stay consistent, stay healthy, and trust the process.
KhayaG
Comrades Silver : 6:32:39
TOM : 3:34:22
Marathon: 2:21:40
21km : 1:09:45
🏅🏃🏾‍♂️🏃🏾‍♀️

Molweni! After the heartbreak of being declined by Sanlam CTM we are back to smiles.
03/07/2026

Molweni! After the heartbreak of being declined by Sanlam CTM we are back to smiles.

28/06/2026

The star keeps shining!

The legendary PB blaster is back with a bang!
28/06/2026

The legendary PB blaster is back with a bang!

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Port Elizabeth

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