Welcome to the SSISA Academy Run Squad, if you're not already signed-up please do so by registering below.
Our two runs a week are led by biokineticists, David Leith and Warwick Cross, who will be providing both structure and periodisation to the 45 minute runs, but also a more recovery based and social approach.
This is a place where we want you to feel safe on the roads and comfortable with building your running.
This Run Squad is free for anyone to join at any level of fitness, the group will be split up to accommodate both seasoned and beginner runners.
Non editable automatic button
David is a Senior Biokineticist within the High Performance Centre at the Sports Science Institute of South Africa.
David is a strength and conditioning specialist and running coach, with a passion for running and rehabilitation of running-related injuries. His forte is helping others improve their running capacity, and to remain injury free. When not coaching you will find David on a local trail or in the gym perfecting his Olympic lifts.
1. How do I know if I’m fit enough to join the SSISA Academy Run Squad?
Our SSISA Academy Run squad aims to cater or a broad range of fitness levels. Whereas the front runners should be able to run a 50 minute 10 km relatively comfortably, our other groups will be accessible to runners who are either slower or have only run shorter distances e.g. who are able to run a 5 km in <35 minutes.
2.What kilometres (or pace) will be covered on Tuesdays and Wednesdays respectively
The Tuesday runs will be more structured and fast-paced (e.g. interval or tempo work) whereas the Wednesday runs will be slower and typically steady-state efforts with occasional track work. We aim to take the Tuesday group to the trails, with slower groups completing 6- 8 km and the faster group completing 10-15 km. The Wednesday run, when performed as a steady-state effort will be between 6-10 km.
3. Will these runs be on the road or trails?
Initially (for the first week or two) the runs will be road-based but thereafter the Tuesday run will turn to trail, whilst the Wednesday run will remain road and/or track (field) based.
4. How will the runs be grouped?
At the start of each run, the pace setters will signal for runners of diferent abilities (or just wanting to run at certain paces for that day) to split into different groups and follow different leaders.
5. Can I join even though I’m not a member of SSISA?
Yes you do not need to be a SSISA member to join the run - it is open to anyone!
6. What if I have existing injuries?
If you have an injury that makes running painful, rather sit out of the run itself since you may exaccerbate the existing injury. However, feel free to come and discuss your injury/niggle with us and we can provide you with some guidance as to how to return safely to running.
7. Are we required to wear masks?
In accordance with health advice and government regulations, wearing a mask is not advised nor necessary when performing vigorous exercise. We do advise you to bring a mask with for the initial group gathering and after-run chat, however, it is up to your discretion as to whether or not you would like to wear a mask whilst running. Regardless, we will advise runners to remain at least 2 metres away from one another during the run.