My food diary – Cape Town
A list of all the places that I enjoy eating at in and around Cape Town. If it is not on the list I might...
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Signs of Low Energy Availability – by Esther Goldsmith
I wanted to share some brilliant insights from our latest “SCY for Runners” Q&A session with the fantastic Esther Goldsmith, a physiologist at Sport Wales. We covered so much ground, from the specifics of female athlete health to practical tips on sleep, nutrition, and making the most of our training data (or not!). Esther’s key message was clear: Understanding and…
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Riding my way to Comrades
Standing on the start line of Comrades this year, the oldest and largest ultra-marathon in the world, surrounded by tanned, rippling muscles and other runners who boasted marathon PB’s of sub 2 hrs 30 mins I was strangely relaxed. I had stood on 7 pervious Comrades start lines so I knew what I was in for but I was really…
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How and Why To Create A Marathon Race Plan
Why Bother With a Race Plan? Because winging it for 42.2km is a terrible idea. Making a race plan is one of the best ways to get into the zone. It’s not about obsessing over every kilometre or removing all the surprises — it’s about giving yourself the best shot at feeling strong, staying focused, and, yes, even having a…
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You can get all of this free food and drink with your …
One of the highlights of running a race is that post race meal with your friends where you can share your war stories of the day and show off your medal. London has raised the game this year and your London Marathon medal is basically the key refuelling like a king after the race. You can also have your own…
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5 Ways the Cape Town Marathon Turned Runners into Brand Fans
The Cape Town Marathon is more than just a race — it’s an experience. As a professional runner and SCY founder, I’ve raced all over the world, but there’s something unique about Cape Town. This year’s expo was a prime example of experiential marketing. From the creative sign-making station to the electric cheer zones, the event left me inspired. Here’s…
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Cape Town Running Clubs, Crews and Groups!
There are so many amazing groups to run with in Cape Town so I have done my best to collaborate all the times/meeting places to one place! This is an ever evolving list so if you want to add your group or club to the list please ping me an email with all the details below and I will get…
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The 4 Best Foot Exercises to Prevent Injuries for Runners
Your feet are your foundation — literally! As runners, we often forget how important foot strength is for a smooth, injury-free run. We all know strength training is key, but we often forget that feet need some love, too. Strong feet equal a smoother, more comfortable run and, most importantly, fewer injuries. So, here are my top four foot exercises…
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Burger Club: The Quest to Find Cape Town’s Most Banging Burger
You’ve trained for months — maybe you’ve been eating healthily to fuel your race. You reach the finish line. Your mind and body are overwhelmed with exhaustion, joy, relief, disbelief, hunger, and heaviness. You need to eat something fast, handheld, and salty. But an average burger is a valid reason to cry when you’ve just battled through a race. What…
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Training block overview
I made this Training block Overview for my last marathon block because I wanted to see how my sessions were going in a nice easy way. It is really easy to have one bad session and think that all your training is derailed when in reality if you look at the big picture those one or two bad sessions are…
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10 Motivational Running Sign Ideas Worth Stealing
Running is hard. The best runners and coaches will tell you that it never gets easier – you just get faster, and your mind gets stronger. They’ll also tell you that a well-placed motivational sign can be the boost you need to get to the finish line. I’m usually on the runner on the other side of the signs but…
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Pizza Dough
I have made a few different pizza doughs in my time but this has to be my fave! To get the perfect dough make it 24hrs before you need it! Ingredients: 1kg 00 flour, plus extra for dusting 10g sea salt 1 x 7g of dried yeast Olive oil Whatever toppings you want! Method: 1. Pour 700ml of lukewarm water…
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My top 3 tips for Beginners
I know it can seem really intimidating starting your running journey and you might not know where to start so here are some tips: Set a goal Having something to work towards is a game changer not only to have a light at the end of the tunnel but it gives you motivation to train and a reward at the…
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3 Marathon Tips
Last weekend I ran Cape Town Marathon and it made me think of three tips that I think are pretty important to get to the finish line in one piece: Stick to your planned pace and don’t go off too fast! There is a very fine line in marathon running between nailing your goal time and blowing up. Trust me…
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SCY and XMiles
We are super excited to announce that XMiles will be providing all of the SCY prizes until the end of 2025! XMiles is your one stop nutrition shop for all your running needs. I am over the moon with this partnership because I really do think that nutrition is a game changer and can level up your running. Not only…
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Stairs
Try adding Stairs to part of your running drills circuits to help increase your knee drive and force production that your foot puts through the floor. This in turn will help you run quicker! Do 8-10 reps of about 12 stairs. If possible, have a short run up. Run the stairs at a good crisp pace and with accuracy. It’s…
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Banana Bread
Super easy and tasty banana bread that you can either make it in a loaf tin or in muffin cases. Ingredients: 115g butter 100g sugar 3 bananas 115ml milk 1tsp vanilla 2 eggs 175g wholemeal flour 100g bran flakes (crushed) 1tsp baking powder 1tsp baking soda 1/3 tsp salt Handful walnuts Handful raisins Method: Pre heat oven to 180° In…
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Hill Sprints
• Make sure that you are properly warmed up before trying these and ideally do them towards the end of your run…if you are tired don’t do them! • Aim to run between 4 – 8 hills (some days it may be 4 others 8 just see how you feel) quality over quantity! I normally pick a spot on the…
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The BEST Lemon Meringue Pie!
This LMP is so easy to make and super delicious…you can probably halve the recipe below as it does make A LOT! Try it 👇🏻 Ingredients Base: 200g digestive 80g melted butter Filling: 2 cans of condensed milk 250ml lemon juice Zest of three lemon 6 eggs yolks Meringue: 26g caster sugar Pinch of salt 6 egg whites Method 1.…
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Drills
Drills are a great way to make sure that you are warmed up properly, all your muscles are fired up and your body is moving in the right movement pattern. • Do drills before structured workouts e.g. intervals, hills, tempo sessions etc. • Do each drill twice trough over roughly 20m 1. Grapevines 2. High knees 3. Can cans 4.…
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