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Another week has come and gone and it’s time for episode 16 of my running podcast. I wanted to shift focus slightly this week and look at getting started in running and how to go about it. One of the things that helped me get going was setting goals and this is what the show is all about this week. Having a goal and getting out and doing the work to get it done. A few months ago I chatted to Tanya Kovarsky about the Run Soweto 10km and how to get involved. This week I chat to her again about it and also catch up with Joanne Lurie, a total newbie to running, who has committed to running it. There are exactly 20 weeks to go to race day and I would love to help you get to the start line. The first thing you need to do is make the commitment. Tell people you are doing it. You can pop me a mail at podcast@bradbrown.co.za to let me know or if you are on twitter pop Tanya (@TanyaKovarsky) a tweet with the tag #RunSoweto10km so that she can add your name to the growing list on her blog. This coming weeks training programme is available at the bottom this post.

I also chat to Samantha Cowen from 94.7 Highveld Stereo’s Breakfast Xpress about her running career, how she got going and some of her long term goals. Ian Laxton joins us to chat about the Spar Ladies race series. Finally I look at this week’s race calendar and what events are available to do on Saturday and Sunday.

Couch Potato to 10km in 20 weeks training programme – Week 1

Monday – 30 minutes of brisk walking

Tuesday – Rest

Wednesday – 30 minutes of brisk walking

Thursday – Rest

Friday – 30 minutes of brisk walking

Saturday – Rest

Sunday – Rest

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The 2012 Comrades Marathon is done and dusted and if you ran your legs and body aren’t feeling too broken. Although for the South African running calendar the season is over and there are no major runs in the next couple of weeks the show must go on as they say. I wanted to do a quick catch up on what happened on Comrades Race day this year and I touch base with Ian Laxton who is one of the SABC commentators and knows the race backwards to give us a bit of rundown of what happened. I also chatted to Zola Budd about her first Comrades just a couple of days before the race and even though the race is done I thought it was still applicable to play the interview out. Then lastly I catch up with John McInroy who along with four others cycled the 1700km from Cape Town to Pietermaritzburg in the 10 days prior to Comrades and then on the 11th day ran the 89km between Maritzburg and Durban. As discussed on the show here are the videos from their epic journey. Take an hour and watch them to see what amazing things the human spirit is capable of doing: