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Sota Beach
Joined February 2026
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Runners looking to improve could benefit more from prioritising recovery and nutrition than chasing advanced training in their formative years. This is me talking to myself, so don’t mind.
Braved a heavy downpour along Kiambu Road and the Northern Bypass (before BND). Met a few runners along the way who cheered me on. It’s always lovely meeting people who share the same struggle. This is one of the reasons I wake up early on Saturday mornings to run.
Running is a simple and relatively cheap sport to pursue. But if you want to go the extra mile, whether for improvement, influence, or belonging, you must be willing to invest. You can’t keep demanding more from the pursuit while whining about the price.
As a student, I’d run 10-20 laps around the football pitch whenever I felt like. No watch, no running shoes, no training zones. Just running and feeling good. These days, knowledge has complicated it all. I now structure my runs to improve and make running sustainable pursuit.
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I also like myself. The knowledge I’ve acquired over the years tells me I need to strength train to avoid injuries, have good shoes and socks to prevent injuries and blisters, balance hard and easy workouts to improve, and have a watch to track my progress.
I kept wondering how I was going to get my workout done today. After the 1st km, the struggle began. I pushed through every urge to stop, holding on until the last 50m. Tough as it was, I know sessions like these are a good investment to my physiological adaptation.
We have few official races in Kenya, and marathon preparation takes over 3 months. You can’t fix a mistake in a race in two weeks; recovery sometimes takes longer. Many runners just hope things go well on race day, and what that means is beyond the conception of many people.
I always have this weird feeling that whenever I stop during a race, I’ll end up stopping again. Sadly, some people here with much running experience think you should just stop racing and call it a bad day since you’re not getting prize money either way.
I suspect they are the “athletes” who walk 21.1km course with the kit bags collecting reload drinks and later bagging a half marathon!
Mocking a runner for shitting on themselves!? You’ve never run seriously. George Kusche finished Comrades covered in shit. Mansa is brave for speaking about running’s ugly realities. Running isn’t easy. StanChart should use qualifying times to weed out these jokers.
Aziz retweeted
A new coaching client told me: "The more I run, the more I find my gains come from insight into the sport, its tactics, rather than from increasing fitness alone."
Wise words!
I like to say, "Knowledge is a competitive advantage"
And on the subject of training your body to store more glycogen, long runs and double days help improve your ability to sustain effort and avoid hitting the wall. Training with depleted glycogen stores can also stimulate adaptations that improve your body’s ability to store more.
Physiologically, your glycogen stores can become significantly depleted after about an hour of high-intensity effort. If you want to maintain your effort over the full 42.2 km, you need to start replenishing energy early in the race. That’s where gels come in.
They also help replace electrolytes lost through sweating, depending on their formulation. However, your gut’s ability to absorb carbohydrates during exercise is limited, especially if you haven’t trained it to handle them.
Utamaliza ukiingia choo kuhara. I don’t think your gut is adapted to absorb that much in just 3–5 hours. The osmotic diarrhoea will be something else.
29 days to my full marathon (42KM) attempt & I’m shopping for running gels + doing 30KM at the #stanchartmarathon
