A Time to Rest…

There is a time for everything everything and a season for every activity under the heavens…this is our time to rest. As you will see from the events update below; most of what we do has been put on hold until we are able to operate safely once more. What has been our response to…

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C4C 2020 Cruise for Colobus

What a day 29 February 2020 was!! It was a long day but gratifying. Between 6:00 am & 6:30 am boda-boda riders were at the fuel station filling up their tanks thanks to sponsorship from Diani Tyre Centre fuel station. By about 7:00 am most riders where at Colobus Conservation ready for briefing and flag…

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COVID-19

In these challenging times, we find ourselves drawn to the very basics of our humanity, we ask ourselves what really matters; our health and well-being, our families and the overall welfare of our communities. We also find ourselves asking the most basic of human questions; what is the purpose and meaning of life in the…

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Gauntlet Results – Mud Run 2019

GAUNTLET RESULTS -MUD RUN 2019 OVERAL POSITION NAME FINAL TIME IN MINUTES 1) Jacob Balo 3.55.75 2) John Kahumbu 4.00.68 3) Raphael Langat 4.15.47 4) Stephen Mwangi 4.33.99 5) Sammy Maina  4.37.70 6) Stanley Thuita 5.00.63 7) Eugene Kimani 5.15.63 8) Eric Langat 5.18.30 9) Kimanzi Kahumbu 5.29.96 10) Kaya Nightingale 5.38.25 11) Elijah Brown…

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MUD RUN 2019 RESULTS

Congratulations to all the participants and THANK YOU for taking part in the Mud Run 2019 MUD RUN 2019 – FINAL RESULTS OVERALL POSITION NO TEAMS START TIME ACTUAL START TIME LAP 1 LAP 2 TIME TAKEN PENALTIES IN SECONDS FINAL TIME COMMENTS 1 26 TINGA TINGA 10.55 11:02:00 11:27:52 11:57:03 00:55:03 00:55:03 2 41…

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Do you have what it takes to win?

Here are some candid tips and advice from an interview with Peter Naituli a member of Tinga Tinga, the winners of Mud Run 2018: EOA: What was your mental and physical preparation/plan for the Mud Run 2018? We actually didn’t really prepare for it at all. We are all fairly active and fit people. If…

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Mud Run 2018 Review

On June 30th, 2018, Hundreds of Mud Runners travelled from all corners of Kenya to dare, discover and engage at the 4th annual Upcountry Fair and Mud Run on Kenana Farm in Njoro. The Course The course covered about 9 kilometres of open fields, wooded trails and included 28 obstacles. Muddy sections of the course…

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MUD RUN 2018 RESULTS

Congratulations to all the participants and THANK YOU for taking part in the Mud Run 2018     MUD RUN 2018 RESULTS POSITION NO TEAM NAME START TIME START FINISH TIME 1 13 TINGA TINGA 12.12 12:22 13:16:51 0:54:51 2 12 SUNSCREEN 12.11 12:20 13:27:00 1:07:00 3 8 TEAM KAJASHO 12.07 12:12 13:26:32 1:14:32 4 91…

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Mud Run Competitor Information – 2018

All teams will be assigned a number and starting time which will be posted on the website by Thursday 28th June, 2018. You will be required to be at the starting area having completed your registration procedure and been through the briefing at least five minutes before your start time. TEAMS THAT MISS THEIR START…

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Sportfishing on the Kenya Coast

The Kenya Coast is one of the best destinations in the world for sea anglers due to the variety of species fish that are found in the various fisheries, Lamu, Malindi, Watamu, Mombasa, Diani and Shimoni. Because of the many different under water formations that provide shelter for baitfish that are the food for the…

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Paragliding in Kenya

Paragliding is a recreational sport that is often mistaken with parasailing (being pulled behind a boat), base jumping (the freaks in wing suits) and sky diving (the guys who jump out of planes over Diani Beach). Paragliding is a more simple, holistic and relaxed approach to flying as you foot launch from high ground you…

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Mud Run 2017 results

Mud Run 2017 – Top 10 Finishers Position 10 – Team No; 14 – The Mudslingers in a time of 1 hour 32 mins Position 8 tied: Teams no 92  – Lavan Builders and 93 – Painkillers in a time of 1 hour 31 mins Position 6 tied: Teams no 58 – Ndaani Ndaani and…

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Mud Run Competitor Information 2017

All teams have been assigned a number and starting time. You will be required to be at the starting area having completed your registration procedure and been through the briefing at least five minutes before your start time. Mud Run Team Registration will take place from 10.00 am to 11.00 am. Briefing will be between…

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Kiting the Kazkazi

Author: Naliaka Wafula With 8 months of consistent winds throughout the year, relatively calm waters along its shores, and uninterrupted beaches that stretch on for miles, Diani on the Kenyan coast is slowly becoming recognised as a world-class kite surfing spot. Last weekend, the earliest pioneers of the sport in the country organised a three-day…

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Living his cycling dream: Kenneth Karaya

By Naliaka Wafula Imende Growing up, rising Kenyan cyclist Kenneth Karaya always wanted to ride a bicycle. He and his siblings however didn’t own one, so they would borrow their neighbour’s to teach themselves how to ride. “I learnt how to balance by using a small bike we borrowed from our neighbour”, he recalls. Today,…

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Jassy Muna Singh

Extreme Africa Dust swirls amid cheers from the people surrounding the track as a white Subaru N10 speeds past.  The cars careen from side to side as they take bends and race down narrow murram roads; this is pure adrenaline for the spectators but a tough exhilarating sport for the drivers. For Jassy Muna Singh…

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XOA goes live!

The launch of Xtreme Outdoors Africa is finally here with us. The Pan-African extreme outdoors show will be launched on August 14th 2016 at 8:30pm and will be featuring free to air on Kwese Sports. The show explores Africa’s outdoors and the people who are part of it. XOA seeks to explore each and every…

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How Fit Are You?

Try these four simple moves to find out where you stand (and how you can improve). By Dana Sullivan Challenge Yourself Remember back in school when the Presidential Physical Fitness Test rolled around? There was no avoiding the gauntlet of push-ups, pull-ups, sit-ups, and more. Though your PE instructor may now be a distant memory,…

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6 WORST things you can do if you want to ignite your body’s own fat-burning furnace and get lean, strong & totally ripped

Here are the 6 WORST things you can do if you want to ignite your body’s own fat-burning furnace and get lean, strong & totally ripped in less time: Mistake #1: Doing Isolated Exercises Doing isolated exercises like bicep curls and tricep kick-backs will NOT get you any significant results. These one-muscle-at-a-time moves simply don’t…

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Leisure Touring

Top Ten Leisure Riding Events In Africa Africa has for a long time been known as the beautiful continent due its spectacular landscape and its beautiful flora and fauna. When looking to take a tour of Africa, there are a great deal of places that you will want to make sure you visit. These destinations…

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WOMEN IN MOTORCYLING

For a long time now, motorcycling has been viewed as a ‘male sport’. In the past women were ridiculed for owning motorcycles but things have slowly changed. The barrier breakdown may be attributed to women’s declining financial dependency on men; others have pinned it to a new generation of women who were always taught to…

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Volink Africa

Volink serves as a connection between volunteers who want to help and learn, with projects in Africa that need an extra hand. Volunteers can be persons of any age who are seeking new challenges and learning opportunities. We work closely with our programme partner institutions and projects to find suitable placements for both local and…

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Choosing the Right Shoes

Marathon Training Program: Choosing the Right Shoes   I’m often asked to recommend the “best” brand of shoes (e.g., Nike, Brooks, New Balance, etc.) for runners I coach. However, there is no one best brand. Rather, there are three selection considerations when purchasing a running shoe to meet one’s biomechanical needs. The first consideration involves…

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Cross Training

Marathon Training Program: Cross Training Over the past few years, runners of all abilities have discovered the many benefits of cross-training as a means to enhance their total conditioning and running performance. Yet despite its recent popularity, some runners still wonder why they should participate in other aerobic activities if the central purpose of marathon…

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Weight Training

Marathon Training Program: Weight Training Incorporating weight training (also referred to as strength training and resistance training) into one’s overall fitness program can provide many benefits to a runner training for events ranging from the sprints to the marathon. In this section, the benefits of total body conditioning through a weight-training program will be highlighted.…

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Running Clubs to Join

  NAME PHONE CONTACTS EMAIL ADDRESS Urban Swaras lucywthuo@gmail.com Karura Forest Runners +254(0)720765707 Nairobi Hash House Harriers nhhhscribe@gmail.com Winners Athletics Running Club-Kenya 0722 851458 kibetesq@gmail.com Chepkero Athletic Club info@time-to-run.com Thompson Falls Athletic Club +254718272109 info@mktdchampions.com Mara Runners Club +254-020-210 13 16/  723 109 478 mararunners@gmail.com

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Stretching

Marathon Training Program: Stretching I cannot overstate the necessity and benefits of stretching regularly as part of your running routine, let alone your marathon training program. How we stretch, why we stretch, and when we stretch are the keys to making stretching work for you. There are many texts and magazine articles that provide photos and diagrams of stretches that…

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Race Countdown Marathon Strategy

Marathon Training Program: Final Race Countdown and Marathon Strategy   Over the past four months, let’s assume that you’ve been a very conscientious runner, having followed all the training principles outlined within State of the Art Marathon Training. With race day finally here, all of your hard training has now been completed. Most runners assume there’s nothing more…

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Packing List

Marathon Training Program: Packing List Packing Tips For out of town races in particular, don’t wait until the night before you travel to collect and pack needed items. Rather, make a list of things you wish to take and begin getting them together in the days prior to your departure. Whether you’re running in your hometown marathon or traveling…

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MARATHON-TRAINING MEAL PLAN – Runner’s World Australia and New Zealand

  MARATHON-TRAINING MEAL PLAN Nutrition, Nutrition, Recipes Written By: Joanna Sayago Golub PRE-RUN MORNING SNACK: Crunchy Coffee Cocoa Shake Smoothies provide an easily digestible source of carbohydrates to restock your glycogen stores after a night of sleep. The fluid helps you rehydrate while the coffee provides an energy boost to carry you through your run.…

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Diet For Marathon Runners

Endurance Sports Nutrition In addition to training, marathon runners must also focus on their diet. A healthy diet will significantly influence your marathon training and race-day performance. An adequate diet in terms of quantity and quality, before, during and after, training and competition, will maximize results for marathon runners.The following 4 steps will help marathon…

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Life After the Marathon

Marathon Training Program: Life After the Marathon After experiencing the personal satisfaction of completing one’s first marathon, many runners are interested in resuming their training immediately. While completing a marathon is quite exciting and motivating, extreme care must be taken in the weeks following the marathon regarding the rebuilding mileage of to pre-marathon levels. The effects on the…

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Psychological Issues

Marathon Training Program: Psychological Issues Of all the distance running events, the marathon presents the greatest challenges both physically and mentally. Even after completing all the required training and making it to the race site rested and healthy, arriving at the starting line in less than the ideal state of mind can have a devastating effect on your performance.…

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Nutrition

Marathon Training Program: Nutrition In regards to all the aspects of marathon training and preparation, nutrition is one of the most important topics for which to thoroughly consider and give your full attention. A carefully conceived training schedule is of little value if a runner fails to properly plan to meet his or her nutritional…

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