Get TRAIL 20 to learn how to pace your race, run on fat, rehabilitate your injured ankle, lower insulin, heal your feet, and make Bear Grylls' quiche! Strengthen your running with five targeted exercises.

Rain or shine, it's time to get out there and play! This issue features a selection of some of the most popular options available right now. Brooks shoes, First Ascent, K-Way, and The North Face showcase their finest gear in the TRAIL 20 product guide.

Winning trail races since 2009, Lucky Miya's charming smile is a mainstay at distance events around the country. A speedster on road, he has also proven his grit in the mountains, with multiple wins at the likes of Ingeli Skymarathon and Lesotho Ultra Trail. Lucky is on the cover of TRAIL magazine issue 20. Read the full interview on page 82, including his track-to-road-to-trail journey, weekly training, and a mini-interview with his coach, Neville Beeton.

You know how it goes: everyone needs to see that while they were on the couch, you were running this pristine landscape, gazing at that exquisite view. You snap a pic. Or twenty.

A pair of brown eyes, and another pair of ice-blue eyes, stared at me accusingly and somewhat confused.I couldn’t blame the dogs; they usually get told “Outside! I’m running late...” rather than “Inside! I’m running late...”

So, you really do want to be stronger at the end of the west to east Otter African Trail Run route known as the RETTO*?Of course you do! This is one of the most amazing runs you’ll ever do and the main reason the event is sold out almost immediately entries go live.But be warned! It’s a real beast.

The Molweni Trail Run podiums were dominated by unfamiliar names, hopefully to become stars on the rise like last year's winner, Johardt van Heerden. After a challenging prologue in miserable wet conditions, race day bloomed with clear skies and a warm sun. The glorious gorge, with lush forests and dramatic waterfalls, welcomed the brave 32km athletes, with hardly a hint of the brutal climbs to come.

Hidden behind the Cape Fold mountains is a plant, the spekboom, doing its synthesising best to keep our planet in orbit. Maybe ‘in orbit’ is a bit dramatic, but it certainly giving us breathers a gap to mend that vital space between Earth’s surface and the dark empty space of space.

An extract from Ryan Sandes' March 2016-released book Trail Blazer. The chapter Redemption in the Jungle focuses on his 2009 adventure at the Jungle Marathon, in Amazonia, Brazil.

Running Otter Trail Run? Or on the Garden Route anytime until 1 November 2016? Good choice! Welcome to Paradise... Now take on some adventure with these exclusive VIP discounts!

To stay informed about our Trail Clinics in Cape Town (5/6 Nov 2016), Gauteng (Feb 2017), and Knysna (Jul 2017), please tell us a bit about yourself through the nine-question survey below. You'll be added to the mailing list for future news.

Develop your trail running skills, speed, and stamina, while experiencing amazing trails, wildlife, scenery, and friendships at TRAIL magazine's Trail Camps. The next is planned for the Injisuthi area in the first quarter of 2017, with coaching and distances to suit all levels.

Leopards, hippos, suppositories, hallucinations: all part of the 100 Mile journey at Addo Elephant Trail Run. Relive the exceptional (and ridiculous) experiences that made South Africa's only 100 miler worth the sweat and tears.

We know about running like a Kenyan, but what about running like a European - you know - running up and down mountains as fast as mountain goats? So we asked top Euro runners - as well as South Africans who've raced in Europe - to distill what we found were five keys to trail success.

Looking to get high on running? We've scoured South Africa for seven mountain runs to get you on top of the world! Need some inspiration? Read about our cover athlete Linda Doke's rise from chubby student to ultra racing maven. Steer clear of Runner's Knee with three bulletproofing strategies from Sean Tait.

Are you running so hard that it is damaging your progress? You could be suffering from adrenal overload and on your way to being burned out! Need some inspiration? Read about the fastest trail runner in South Africa, cover athlete Johardt van Heerden. Andrew Porter is another dirty over-achiever whose DGT record was made even more amazing by the fact that he did it solo!

Stretching has to be good for your muscles right? Not always. Dr. Mirkin shares five facts about stretching that will make you evaluate your pre-race rituals. Meanwhile, Coach Mo will help you return to your running best after a long-term injury or surgery, and Garth Oliver teaches you some simple muscle building plyometric exercises.

Before you started running, downhills looked easy, but now you know better! Andrew Hagen, the man behind the fastest known time (FKT) descending Platteklip Gorge, takes you through the mental and physical preparation involved in lightning fast descents.

The new Beginner 101 section gives newbies and even experienced runners valuable tips for the sunny season, including advice on deciding how many trail shoes you really need, which trail food to pack, planning your event taper, getting enough sleep - and much more.

She may not step from telephone booths in superhero attire when she zooms off to her runs, but it would not be surprising if cover athlete Megan Mackenzie did. The Jozi resident, with her heart still in KZN, is setting records, helping dyslexic kids and generally behaving like a superhuman.

Leaping like a panther on the cover of issue 11 is an icon of mountain running and adventure racing, Ryno Griesel. Years in the planning, Ryno teamed up with fellow Salomon athlete Ryan Sandes in March to set a new FKT (fastest known time) for the Drakensberg Grand Traverse. 100 pages.

In the first double-digit issue of TRAIL, coach Mauritz Jansen van Rensburg shares a varied, fast, no fuss workout that will not only take you less time but will have you running faster in two weeks. Survive the sun. Are we a generation of sugar addicts? And lots more. 100 pages.

What’s in Issue 9 of TRAIL, which appeared on shelves in January and February 2014? Imagine doing a 7,000km road trip through the vastness of Namibia and running at the most breathtaking spots. Join the Paleo vs. plant debate with Tim Noakes and May-Ann Shearer. Relive the dangerous 2013 SkyRun. Like the idea? 100 pages.

Experts including Ryan Sandes, Robert Boeder and Braam Malherbe discuss running at high altitudes. Sean Wisedale shares his seven rules for high altitude survival. Visit Suikerbosrand Nature Reserve, a trail gem south of Johannesburg that gives visitors an opportunity to experience the flora and fauna of this picturesque park. 100 pages.

Run Cape Point with Katya Soggot. Detailed advice on where to run in this stunning area. Night Running with the Freaks: tips, dos and don’ts. This could save your ankle, this could save your life someday. Injuries: Surviving The Three Most Common Ones: ITB, Calf and Achilles with our crash test dummy.

Get an in-depth look at what food the fastest runners are loading up on for their long training runs and races. Do they lean towards nature-based or manmade? Discover new options becoming available to make up your own mind. Also in issue 6 is a no-punches-held article highlighting the health issues of drinking alcohol, even for 'fit' runners. 100 pages.

Running On Rocks? It’s The Ultimate. Read This Issue’s Article – And Go Faster! TRAIL issue 5 takes an in-depth look on becoming more confident running over rocks and boulders. It’s not magic, it’s just a technique and if others have improved their rock running by consistently practicing, you can too! 100 pages.

Read the 204 Greatest Trail Running Tips in 30 pages of offroad wisdom in TRAIL issue 4! TRAIL, South Africa's first magazine dedicated to the beautiful state called trail running, devotes 30 pages to the burning questions that all trail runners ask. Everything from beginner basics through to the best equipment choices to finding training venues is covered.

Fact: Trail running is the new black. Just like mountain biking rode out of nowhere and knocked the wheels out from under road cycling, trail running is the antidote to running on crowded, often hazardous roads, and a breath of fresh air for anyone who has been a runner for any length of time. It’s booming – and it’s only going to get bigger. 100 pages.

Run with dogs with tips on trail etiquette, best and worst breeds and common pooch injuries. Grow and eat the sinful dessert (a use for sweet potato leaves you never imagined). Indoor trail running? Yes, from a famous German stadium that hosted Iron Maiden, Prince and Black Sabbath. A 16-model Hydration Pack Guide to keep you hydrated while on the move, plus tips on getting the right type. 100 pages.

A sought-after collector's item... hark the debut issue! Run 160km with us in the Himalayas, in sight of four of the five highest peaks on earth. More stunning photos, this time from Otter African Trail Run, the 80km Royal Raid in Mauritius, and the Salomon Skyrun. TRAIL 1 is 100 pages thick.