08 January 2015

Get up and running the OptiFit way

Become a 10km and 21km runner or venture into trail running with OptiFit's running programme.


Have you longed to be a runner but have convinced yourself that you could never succeed? Think again! Our human physiology and indomitable spirits show that with training – most of us can run.

The trick is to progress gradually – allowing your body to adapt to the process.

Three running programmes

OptiFit, which runs in association with the Sports Science Institute of SA (SSISA), will be managing three running programmes early in 2015; 12 weeks to your first 10km novice programme – the  8 weeks to 21.1km programme for 10km runners, and then the 10 week trail programme for aspiring trail runners who can manage 5km on tar but wanting to complete an intermediate level trail run (10 – 12km).

Recent research, conducted by UCT’s Exercise Science and Sports Medicine Unit on OptiFit’s 10km programme, found it to be extremely safe and scientific with members reaching their goal with no muscle damage or pain.

Read: With trainers 'less is more'
Each course includes three sessions a week where you are trained by caring sports scientists/biokineticists – who are themselves runners. 

During these sessions – we will help you master the skills and gain confidence on becoming a road or trail runner. We also provide you with useful tips about running gear, groups to train with and stunning events on the calendar.

We do basic health and fitness assessments at the start and end of the course and the entire group participate in their official target race – the UCT 10km Memorial run, the Old Mutual Two Oceans 21.1km or the Jonkershoek 10km trail run. All courses start early to mid- February 2015.

Healthy and uninjured

You need to be healthy and uninjured with no major health risk factors to sign up.

On joining the programme, you will attend a workshop, receive a starter-pack, get discounts on gear; select an extra, free assessment and get some guest passes to train at the SSISA’s Wellness and Fitness Centre, where you also get preferential rates.

Read: In the long run: advice for the athlete

There are limited spots available, so sign up now! For more information on these and other fitness programmes visit

Read More:

Running may lower Alzheimer's death risk
Running won't raise risk of knee arthritis
'Minimalist' running shoes offer less protection

Image: Friends running in the park from Shutterstock.




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