Sonja Laxton, one of South Africa's most successful runners of all time and a member of the Runners World Hall of Fame, gives some training advice.

You don't even think twice while walking. And running is just the next step. So, you just go out and do it. Think again. There is a correct way of running.

The correct diet, which provides adequeate carbohydrate, protein, vitamin and mineral intake, will help you to improve your performance during a 10-km run.

Faced with more than a dozen brands of sports shoes and hundreds of choices, it’s easy to be totally overwhelmed.