Embrace the running revolution: Tips for beginners in Mzansi
If you’ve been having FOMO after seeing running clubs pop up all over social media — whether in Cape Town, Johannesburg or even smaller towns — you’re not alone.
Whether it’s friends sharing their running routes on Instagram or TikTok influencers hyping up the joys of “runner’s high,” running has become more than just exercise; it’s a lifestyle.
And there’s no better time to start than the beginning of a new year. After all, many of us are busy mapping out our goals, and fitness often tops the list.
Running is affordable, accessible and doesn’t require a gym membership, making it ideal for South Africans looking to stay fit on a budget.
One Cape Town-based fitness influencer, known as @active_seka, captures this perfectly with her motto: “Chasing adrenaline and endorphin rush”.
Her running tips for beginners are all about starting small, staying consistent and enjoying the process.
If you’re ready to lace up your shoes and hit the road, here are some beginner-friendly tips to get you started.
Why running clubs are gaining popularity ?
Running clubs are exploding in cities like Cape Town, Durban and Johannesburg, and for good reason. These clubs are not just about fitness; they’re about connection, accountability and community.
In a country as diverse as South Africa, running clubs bring together people of all ages, fitness levels, and backgrounds.
Whether you’re navigating the scenic routes of Sea Point in Cape Town or running through the vibrant streets of Soweto, these clubs make fitness more accessible.
Plus, group activities like running are proven to boost motivation. According to a 2021 study from the University of Stellenbosch, exercising in a group increases consistency and improves mental health outcomes compared to working out alone.
5 tips to start running (and stick with it)
If the idea of running feels overwhelming, don’t worry — you don’t need to be an athlete to get started. @active_seka’s beginner running tips are practical and effective for anyone looking to ease into this lifestyle:
1. Start slowly
One of the biggest mistakes beginners make is trying to do too much too soon. Instead, alternate between walking and running.
For example, try running for 30 seconds, then walking for 2 minutes. Over time, increase the running intervals while reducing walking breaks. This gradual approach builds endurance while preventing burnout.
2. Set small, achievable goals
Start with simple goals. Maybe you want to run for 5 minutes without stopping or complete a 2-kilometre loop around your neighbourhood. Celebrate every milestone, no matter how small.
Success breeds motivation and small wins will keep you coming back for more.
Pro tip: There are plenty of beginner-friendly running events, like Parkrun, a free 5km run held in various locations every Saturday.
3. Invest in proper running gear
Comfortable, supportive running shoes are a must. Wearing the wrong shoes can lead to injuries, so it’s worth visiting a specialist store to find the right fit.
South Africa has local stores like Totalsports and Sportsmans Warehouse that stock a range of running gear.
For clothing, opt for breathable fabrics to stay cool in the summer heat or layers for chilly mornings in Cape Town or Johannesburg.
4. Warm up and cool down
Warming up prepares your muscles for exercise and reduces the risk of injury. Spend 5-10 minutes doing dynamic stretches like leg swings or walking lunges before you start running.
After your run, cool down with static stretches for your legs and hips to aid recovery.
5. Be consistent
Consistency is key when it comes to building a running habit. Start by running 2-3 times a week. Even short sessions count. Keep in mind that staying consistent over time is more important than pushing yourself too hard in the beginning.
Pro tip: Find a running club near you for accountability.
6. Listen to your body
Running should challenge you but it shouldn’t hurt. Rest if you feel pain or extreme fatigue, and don’t ignore signs of injury. Remember, rest days are just as important as training days for building strength and preventing burnout.
The benefits of running
Running isn’t just about physical fitness; it’s also a mental health booster.
In South Africa, where stress and mental health challenges are common, running can be a powerful tool for self-care.
Physical benefits
Improved cardiovascular health: Running strengthens your heart and lowers blood pressure.
Weight management: It’s a great way to burn calories and stay in shape.
Stronger muscles and bones: Running builds lower-body strength and improves bone density.
Mental benefits:
Stress relief: Running releases endorphins, which are natural mood boosters.
Better sleep: Exercise helps regulate your sleep cycle, making it easier to fall and stay asleep.
Increased focus: Running regularly improves mental clarity and focus.
Mzansi has stunning running routes for every level. Here are a few popular options:
Cape Town: Sea Point Promenade offers breathtaking ocean views.
Johannesburg: Delta Park is ideal for a mix of paved and trail running.
Durban: The Golden Mile is a scenic beachfront route perfect for beginners.
Pretoria: Groenkloof Nature Reserve offers trails surrounded by wildlife and nature.