It’s time for Gauteng Trail Clinic 2019, baby!
Do you want to run faster, with more confidence, and fewer or no injuries? Do you want to change some aspects of your running? Get a fresh perspective on it?
The lucky draw prizes are:
- Brooks Cascadia 13 trail running shoes (value R2,399)
- Feetures socks (R239 per pair, to the first six seats that signup)
- Three months of personalised online coaching from Neville Beeton.
- Two 45 minute massages (value R350 each) and one biomechanical assessment (R450) with gait analysis from experienced biokineticist Anca Wessels. (Anca’s three prizes will be open to runners currently battling with injury.)
- One 12-week one-on-one race preparation (value R1,650) from three-time Munga Trail winner Bennie Roux, via phone, WhatsApp, and email, plus four runs with Bennie in the Pretoria area.
- One NBI Adult Brain Profile assessment (value R1,000) from Marie Snyman-Jacobs.
- One fitness assessment with programme including a muscle imbalance test, muscle strength test, heart rate test, periodisation, flexibility, body composition (value R1,300) with Brendan McBirnie.
- One month track training membership (value R600) with Brendan McBirnie.
- One month personalised running strength programme (R200) with Brendan McBirnie.
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The Sweat Shop will offer you excellent deals on Brooks shoes and apparel, and if you request it, an honest appraisal of your running style. Craig Gornall at The Sweat Shop in Bedfordview will not suggest a pair of Brooks shoes if he feels that another brand and model will be better for you. This clinic is about giving you the best advice possible.
No matter what your skill or fitness level, Gauteng Trail Clinic is an ideal opportunity to learn valuable lifestyle and training tweaks, which might save you days, weeks or months of trial and error or injuries. You will gain from it whether you’re a newcomer to the offroad lifestyle from the road, or have been running trails for several years, but feel you have reached a plateau.
You’ll learn everything you need to dive deeper into trail running, including what gear you might need (or not), tips to maximise your training, the latest nutrition findings, preventing injuries, the technique tweaks that will help you run faster and further than ever, and the best books to read on the subject.
What is Gauteng Trail Clinic about?
This comprehensive, fun, fast-paced, two-day clinic will cover everything that interests trail runners:
- the most effective training tweaks and hacks to maximise your training time. We share what the latest research is showing scientists and coaches.
- avoiding, treating, and healing injuries, so you can do more of what you love: running!
- proven technique improvements, that will super-charge your performance and enjoyment of trail running.
- nutrition that will improve your health, your enjoyment of life, and lift your running to a new level.
- creating your own high-quality, portable trail food, in a practical class that will have you making your own food!
- running equipment you need – and gear you might not need.
- trail etiquette, so you always know what to do, when you meet man, beast, or machine out on the trail.
- safety tips on the trails.
- the best books to read on the topic.
- You can also win great prizes, including a pair of Brooks Cascadia 13 trail shoes!
The clinic gives you a chance to learn from experts on various topics as they show you the theory on various facets of your trail running life. However, running is not about theory, but in doing, and in enjoying, and that is the main focus. So we spend fun time outdoors.
The emphasis is on technique, giving you assistance in areas that you are struggling, and showing you training methods that are proven to work. It is not a class to see how fit anyone is.
You do a 90-minute technique session inside Walter Sisulu Botanical Gardens, a short, sharp interval session outside the Gardens, and a strength class on the lawns outside the lecture room.
You regroup every few minutes and no-one is ever left behind, no matter how unfit or unsure they are of running on trails. We will run less than 4km on each day. This is not the place to log mileage, but rather to improve the way you run.
Who will benefit?
Anyone who wants to improve their trail running – from newbies who can walk or run 10km and are looking to move onto 20km runs, to intermediates who are handling 15km runs and are wanting to make the jump to technical and tough 20km+ runs – and beyond.
We cover the basics like choosing shoes and packs, and then there’s more advanced training advice for attendees who are already good athletes and want to get better. All of this will be useful to fast-track you if you’re a newbie.
Get an idea of previous Trail Clinics from our Facebook albums below. You’ll see there is lots of representation in the 40+ age group, and also a very even gender split.
- R2,400 for single seat booking.
- R2,200 when two people book together. Bring a friend or partner along.
- R2,100 when three people book together. Get your friends to join you.
- R1,500 for single seat booking for one young person 13 to 18 years old.
- R2,900 for single seat booking for two young people 13 to 18 years old.
This gives you two days of eight dynamic classes, plus drinks, snacks, trail food recipe materials, course certificate, three issues of TRAIL magazine, shoe assessment, Brooks shoe fit test, gear fitting, and a kitchen class to make your own endurance trail foods. At the close, one lucky runner will win a pair of Brooks Cascadia 13 shoes worth R2,399. Other prizes include coaching from our experts coach Neville Beeton, biokineticist Anca Wessels, strength coach Brendan McBirnie, and life coach Marie Snyman.
When you sign up, you will be added to our mailing list and sent you all the info you need (what to bring, what to expect).
Meet the Speakers
Craig Gornall. Craig’s passion is running, as well as cooking. As a road runner by background, a qualified podiatrist, and the manager of The Sweat Shop in Bedfordview, he has leaped into trail running and is loving it! “I qualified in 1999 and was in practice from 2000 to 2005 during which time I worked for adidas. Between my podiatry career and working for The Sweat Shop I worked for a small running store as well as Brooks. I have been at The Sweat Shop for 7 years, 3 of which were in the Cape Town store were my love for the trails started.” Craig has run numerous trail races over 30km long, as well as some stage races. Expect to be assisted by one of the most knowledgeable and qualified shoe experts in South Africa.
Anca Wessels. The driving force behind Wessels Biokinetics, Anca is a wonderfully candid and direct teacher. Her insights will save you many months of unnecessary running-related injuries. She will talk about the magic behind muscles and how to optimally use these powerful mechanisms to perform at your best. How does flexibility, strength and fitness link together to give you a stronger run and aid in the battle against nagging injuries? The talk will not only explain the theory behind working towards a better run, but also offer real-world practical DIY techniques as well as after-run care that maximises recovery and gets you back on the trail faster than you can say ‘protein bar’.Anca has an honours degree in Sport Science and Biokinetics and is a qualified sports massage therapist. She has worked with all levels of runner. Twelve of her runners crossed the finish line at Comrades 2015, exceeding their expectations. Recently she has worked with Jock Green and Graeme McCullum. Both were selected for the SA trail team to compete at the World Championships. Anca has eight years experience in her field and truly enjoys working with athletes of all levels. Her entertaining and high energy class had us all amazed at the complexity of the body and what we can achieve with focus on problem areas.
Neville Beeton. Coach Neville has trained many successful road and trail runners since 1999. He has run 10 Comrades Marathons and 258 marathons and ultras. His PBs: 1,000m 2.31; 5km 14.58; 10km 32.48; 42km 2.34; Comrades 6.38; 100km 7.31. Wow! Visit his website coachneville.co.za and follow him on Twitter. “Those attending my talk will learn how to set the trails alight as they become fitter, faster and more confident using my principles of training and key training sessions. They will learn how to put all this together into a successful training programme enabling them to peak and taper for the perfect race. We will also discuss pacing, including walk/run strategy, race strategies, nutrition and hydration, injury prevention, and recovery. The practical session on Sunday will focus on how best to tackle technical terrain, particularly steep climbs and steep downhills enabling you to tackle trails with confidence.”Neville was second master at the SA trail champs at Molweni in 2015 (behind Graeme McCallum whom he coaches). He was the coach for the SA team for the World Long Distance Trail Champs in Switzerland in 2015, and four of his runners represented South Africa at the 2015 World Champs, one of them in France (ultra) and three in Switzerland (long distance). Neville always has the class electrified with his methods, and the Q&A session that ensued can only be described as a flood of questions and insightful answers.
Marie Snyman-Jacobs. Pretoria-based Marie has always loved sport, especially running. She holds provincial colours in middle distance track, netball, hockey, and cross country. Marie is high on life, zealous about mountain running, and has a passion to help people to develop their full potential. As an executive and life coach she doesn’t believe you can coach effectively by just applying one discipline or approach. The fact is that most individuals are exactly that, individual. Her coaching style is holistic, values-based and emphasises the whole person. While her work varies, her specialty area is in working with thought patterns and interpersonal behaviour. Behavioural change comes about as a result of a synthesis of insight, understanding, choices and self-discovery. At the clinic, Marie will create an awareness of how your brain responds to language, the impact this has on your resilience and commitment during running.
Deon Braun. Meet TRAIL magazine’s founder and your host. Never one to follow the crowd, and outspoken in his views on health, the food system, and nutrition, he aims to show you how you can achieve optimal nutrition to fuel your efforts and energy in daily life, and on the trail. He’ll also reference several of the best nutrition-focused and fitness lifestyle books and online resources available. You will leave with a changed perspective on health, wellness, and what you eat.
Heloise Hunter. TRAIL magazine’s bubbly associate editor is a keen hiker and photographer. She will talk about hydration packs, including the different design options, and which may be most suited to your needs. Bring your own packs along for evaluation and fitting tweaks. Heloise will also show us how to make scrumptious portable trail food using oats and rice. Bring your chef skills, you may be one of the lucky ones conscripted into the production line!
- SMS Deon Braun 082 377 4669
- Online We’ll let you know as the trail clinic itinerary grows, including more experts, activities, lessons, topics, and the venue. Be sure to follow TRAIL mag’s social media account TRAILza on Twitter and Facebook to keep up to date.
Keen, but not for 2019?
Interested but not for this July clinic? Sign up to our Clinic newsletter list and get future clinic news first. Answer a few questions and add yourself to our Durban or Cape Town mailing list.
Where is it?
The venue for Gauteng Trail Clinic 2019 is Walter Sisulu Botanical Garden in Roodepoort. Our four previous clinics have been held here too.
— Brenda Casey (@brenda1casey) March 14, 2016
You’ll enjoy both studio theory lessons as well as outdoor runs (depending on the venue, you’ll cover approx 6km on Saturday and the same on Sunday, at a group pace). If you haven’t run 6km before, don’t worry. It will be broken up by frequent stops, so it won’t feel that far at all. The focus is on quality and good form, not quantity. We’ll split into two groups if necessary, to allow faster runners to go ahead, and then regroup.
Scroll down for the full itinerary for 2019.
Start: 8am on Saturday, Sunday 7am (Sunday could be 8am too, based on group consensus on Saturday).
Finish times: around 3pm on both days.
Venue: Walter Sisulu Botanical Gardens, Roodepoort, Gauteng.
— Harrismith mtn Race (@HarrismithMtnRa) March 14, 2016
Comments from Gauteng Trail Clinic 2018 attendees
I coached myself for Skyrun 2018, but two of the big influences for me came from your 2018 Trail Clinic. After that weekend I really focused on my nutrition, incorporating a lot of your recipes and ditching the processed supplements. My weight, gut health, energy and immune system all improved tremendously. Also, because I didn’t have any trail to train on, I incorporated one training session a week based on what functional strength coach Peri Zourides had demonstrated. It was basically a play session where Jess and I would hold eight follow-the-leader intervals for four minutes at a time doing whatever we wanted from balancing, climbing through trees, springing up banks, jumping over fences, etc. They were brutal but they were fun and contributed enormously to my running strength and injury prevention. So I’m very grateful for that, it made the world of difference to my preparation. Thank you. Barry Maitland-Stuart (Barry finished third in the 65km, congrats!)
Thank you Deon and team and coaches and support crew… I really enjoyed the weekend, which far exceeded my expectations. (Craig then trained for and finished the 2018 Otter African Trail Run.) “This was my first marathon on any terrain and boy did I pick the right one! All I can say is… grueling, relentless and SPECTACULAR!
I wish every South African had the opportunity to experience this magnificent peace of our coastline.
I managed to tick a very special bucket list item – and have the Gauteng Trail Clinic presented by Deon Braun and his team to thank for this!” Craig Spalding
Thanks for a great clinic! SW Engelbrecht
It was an awesome weekend and we learned a lot. I was soooo stiff on Sunday and Monday from Anca’s strength class! Louis Le Roux
Steve Jobs said:”People who are crazy enough to think they can change the world, are the ones who do.” I want to thank you for being “crazy”! You are changing the world one step, one runner and one trail clinic at a time. Deon, Heloise and the team inspired and motivated me to be a (much) better, stronger and more serious runner. Well, I see that as an important lesson, not only for me as a runner but also as a human being. I do believe we should strive to improve ourselves every day. What a privilege to spend a whole weekend in the company of so many inspiring people. I pray that you will be blessed in all your future endeavors. Jeanine Basson
Thank you Team TRAIL for an awesome weekend! Learned a lot from all the speakers, met great people and had a blast (even though my legs were angry with me after the hill repeats). See you on the trails. Pierre Le Roux
Well done to TRAIL magazine and all who attended! It was a great weekend learning from the big guns. Roland van Tonder
Fantastic weekend – loved every minute! Tabetha Le Roux
You could win one of two pairs of Brooks Cascadia 13 trail shoe (men’s / women’s models shown) on the final day of the Gauteng Trail Clinic. You have to attend the graduation ceremony on 29 July 2018 to be eligible.
Save on Brooks trail shoes
If you’re looking for a new pair of shoes at a great price, this clinic is the best way to do that.
Save 15% on purchases on Brooks Cascadia, Mazama, Caldera, and PureGrit shoes from The Sweat Shop Bedfordview.
If you win the shoe in the draw at the end, you’ll be refunded for your prize, or you can choose to keep both.
And in June 2016, our second Gauteng Clinic attracted the biggest attendance yet.
(Subject to order and minor time changes.)
Saturday 27 July 2019
7:40 – 8am. Meet & Greet. Deon, Heloise, and Anca welcome you (20min).
Start 8am. Deon gives short outline of the course (5min).
8:05am. Overview of Brooks trail running shoes and Brooks shoe fitting opportunity with Craig Gornall of The Sweat Shop Bedfordview and Sean Tait of Brooks South Africa (50min).
8:55am Short break (5min).
9am. Bennie Roux (Munga 2017 and 2018 winner) talks on trail running form and technique. This includes a short slideshow to explain uphill/downhill running (40min).
9:40am. Gear up (10min).
9:50am. Warm-up drills, then run for 1.5-2 hours, including power hiking, climbing, and downhill running tips (120min).
11:50am. Return to Nestlé Centre, towel down, and a change of clothing if desired (15min).
12:05am Lunch at Nestlé Education Centre, with hot soup, bread, salad, smoothies on tap, and a hands-on demo on how to make your own portable rice cakes by Heloise (45min).
12:50am Brendan McBirnie strength training outdoor class (60min).
1:50pm Towel down (10min).
2pm Deon Braun on the small things that make a big difference: gear, navigation, race tips (30min).
2:30pm Marie Snyman-Jacobs talks on mental strength (60min).
3:30pm Deon Braun and Heloise Hunter close with a short recap of the day (5min).
3:35pm. Leave, go home! Rest well, tomorrow is your speed day!
Sunday 28 July 2019
7am. Start greetings, take seats before 7:10am please.
7:10am. Hydration demo and fitting opportunity, followed by checking of your existing hydration packs (50min).
8am. Coach Neville Beeton talks on maximising your running training (60min).
9am. Gear up, warm up (15min).
9:15am. Quality running with Coach Neville. This is a speed, interval and cadence-tweaking session. Bring your fast legs, and prepare to have a lot of fun. It’s a totally non-competitive environment – you will only be running against yourself (90min).
10:45am. Return to Nestlé Centre, towel down, change of clothing if required. Have a tracksuit handy.
11am. Healthy snacks, drinks (non-alcoholic), and chats (45min).
11:45am. Anca Wessels talks on injuries, prevention, and rehabilitation (45min).
12:30pm. Short break (10min).
12:40pm. Deon Braun talks on food as fuel, and how nutrition is your foundation for the best life possible (50min).
1:30pm Presentation of certificates (10min).
1:40pm. Draw of winners of two pairs of Brooks Cascadia 13 shoes, and other prizes (10min).
1:50pm. Thanking of sponsors and speakers (5min).
1:55pm. Close. Socialise. Hugs. Crying. Laughing. Be inspired. Happy trails!
This itinerary is subject to minor order changes.