Training 

 

Guide to hill training

Guide to hill training

| February 20, 2015 | 0 comments
Many runners view hills with enormous suspicion. They question the point of running up them and see them merely as a barrier to running faster and stronger. The problem is, that is simply wrong. Hills are a significant training tool and will help you maximise your performance in many ways. So don’t ignore them, run
Training
How to improve your marathon time

How to improve your marathon time

| February 20, 2015 | 0 comments
Many runners take on their first marathon and love it so much, they can’t wait to run another one. For most, the instant ambition is to go faster next time around. So if you want to improve your speed over 26.2 miles (42km), or just run a quicker first marathon, here are some helpful tips
Training
5 Surprising things to help you run faster

5 Surprising things to help you run faster

| February 16, 2015 | 0 comments
There is so much advice out there for things you can do to get better at running and a great deal of that information is the same. But there are some more surprising things you can do to improve your times and they involve ideas you might not necessarily have thought of. Caffeine Yes. Really.
Training
5km Race mistakes to watch out for

5km Race mistakes to watch out for

| February 12, 2015 | 0 comments
It is pointless training hard for a certain goal for weeks of the year only to see all your hard work undone by a classic mistake or mistakes. In truth race disasters are most common in the longer distance events, but even though a 5k won’t take long to run, it can feel like a
Helpful Tips, Training
13 Ways To Ruin Your Comrades

13 Ways To Ruin Your Comrades

| May 22, 2014 | 0 comments
Running the Comrades Marathon is a daunting physical challenge: Slap two marathons together, add on another 5km, throw in some of the biggest hills in KZN and some hot and humid weather, and there’s little doubt that this race is one of the toughest single-day running events in the world. So you rarely find an
Training
Lose 5kg For Good!

Lose 5kg For Good!

| May 22, 2014 | 0 comments
Most diets fail, says Dr Enette Larson-Meyer, a trail runner who heads the University of Wyoming nutrition and exercise lab. She does say that runners have half the weight-control puzzle solved by exercising regularly – but that the other half, eating less, is even more critical. Damn. ‘There’s no magic bullet,’ says the sports nutritionist,
Fitness, Running, Training
Training
How Much Should I Run?

How Much Should I Run?

| May 22, 2014 | 0 comments
Q: I do a weekend long run, plus a few easy half-hour weekday runs. Is that okay? Beginners-running Certified running coach (rprunning.com), Gina Meyers, answers: Yes, if you run only for fitness, you’re a beginner, or you’re content to do short races strictly for fun. But if you’re aiming for a PB in a 5-K
Training

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Recent Posts

 
ASA National Athletics Records set in 2019

ASA National Athletics Records set in 2019

January 13, 2020
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7 New National Records in 2019 and an incentive scheme for the new record holders announced by ASA. The athletes and their personal coaches will soon receive incentives for setting new ASA National Records in official events as follows: Senior Athlete Record incentive: R25 000:00 u/20 Athlete Record incentive: R10 000:00 Personal Coach incentive (Junior
ASWD Track and Field athletes shines in 2019

ASWD Track and Field athletes shines in 2019

November 8, 2019
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Mire Reinstorf, led the way with two ASA National titles in 2019. She won the 2019 Twizza ASA U18 pole vault title with 3.60m in Paarl. At the Sizwe 3Sixty ASA Senior Championships, she also won the senior gold medal and improved her height to 3.80m. At the end of the 2019 season that height
21 July 2018 – Madiba Road Race

21 July 2018 – Madiba Road Race

August 2, 2018
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3 July – Knysna Oyster Festival Street Miles and Fun Run

3 July – Knysna Oyster Festival Street Miles and Fun Run

July 18, 2018
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2 July 2018 – Knysna Oyster Festival Cross Country League 4 and Relays

2 July 2018 – Knysna Oyster Festival Cross Country League 4 and Relays

July 12, 2018
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2 June 2018 – ASWD Cross Country League 2

2 June 2018 – ASWD Cross Country League 2

June 21, 2018
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    About Us

     

    ASWD is a sporting organization with no political or social alignment to any body, or organization in the Republic of South Africa. ASWD is the sole organization administering and controlling athletics in the South Western Districts Area.

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