LONG-DISTANCE RUNNING

Training: Run twice daily, a lot of distance — 160km to 180km a week. Also core exercises like sit-ups, push-ups, and a lot of stretching after each run to improve strength and flexibility. What you eat defines your body: Carbohydrate-rich food — cereals, rice, pap, pasta, chicken, beans, vegetables, bread, nuts and a lot of fruit. Red meat twice a week. When racing we use sport/energy supplements and drink lots of water to hydrate the body as we sweat a lot.

Shuteye: Rest is very important. I suggest my runners get between eight and 10 hours of sleep at night plus two to three hours of resting or napping during the day if they want to be competitive.

Fitness tips: Training as a group keeps us motivated and disciplined. As a coach I need to ensure that my athletes do the right training to avoid injuries and overtraining. I need to keep them motivated. Dress properly for training, particularly with the right running shoes for comfort and to avoid injuries.