Join our Comrades in 30 Days Challenge with Team Vitality from 7 June to 7 July! Keep reading to find out how you can complete 88 km in 30 days with our 12 easy, fun and creative ways to walk or run 3 km every day.
You can run the Comrades.
Everyone can run the Comrades in June and July!
How? By taking it one small step at a time.
88 km. 30 days. Let's do this!
Did you know? If you walk or run about 3 km every day for 30 days, you can do a full Comrades Ultra Marathon by the following month.
That's right! With Global Running Day happening on 7 June and the Comrades Marathon taking place on 11 June this year, we've come up with a fun challenge to get you walking or running at least 3 km every day for 30 days.
Join our #ComradesIn30Days Challenge on Strava
From 7 June to 7 July 2023, we challenge you to walk or run at least 3 km every day. Simply track your activity on Strava and share your progress with us on Facebook or Instagram using the hashtags #ComradesIn30Days and #TeamVitality.
To get started:
1
Join the Team Vitality Running Club on Strava at no cost.
2
Join the #ComradesIn30Days club event on Strava.
3
Walk or run 3 km every day for 30 days.
It's a great way to keep moving through the colder months. Plus, you can earn from 50 to 300 Vitality points for tracking your daily walk or run with a Vitality linked fitness device or app. Download our handy Vitality fitness points table to learn more.
12 easy, fun and creative ways to walk or run every day
We know what you're thinking. 'Team Vitality, a distance of 88 km is crazy!'
Not when you have easy, fun and creative ways to pick up the pace. So grab your family, friends and pets, and let's go! Here are a few ideas just for you:
1
Walk or run 5 km on Global Running Day. It doesn't matter how fast you run or how far you go, as long as you're moving!
2
Do a 5 km parkwalk or parkrun every Saturday. That's 20 km for 4 days of moving... Go you!
3
Try housewalking... it's a thing! During the COVID 19 pandemic, we discovered the art of housewalking. As in, walking anywhere, anytime around your house. Brushing your teeth? Walk and brush. Watching TV? Walk and watch. Doing the dishes? Walk and wash. You get it. Aim for 5,000 steps to get about 3 km in total.
4
Map out a 3 km radius between your house and places you visit often, like the grocery store, park or library. Walk or run 1.5 km there and 1.5 km back and you've got your 3 km! Plus, you're driving less, which is great for the planet. Nice.
5
Turn it into a game. There are plenty of fitness apps and websites out there that can turn your daily walk or run into an epic game, like Zombies, Run! or Lord of the Rings virtual challenges.
6
Get a dog... or borrow your friend's pup. Nothing gets you moving like a dog at walkies time. Find your nearest dog park and watch your kilometres add up!
7
No dog? Go on a listening walk in a park near you. South Africa has an abundance of parks and nature reserves. A listening walk is when you open your ears to the sounds around you. Take note of everything you hear. The bird calls. The wind in the trees. The bubbling stream. Now that's mindful walking.
8
Take a photograph a day. On your walk or run, take one photograph of something that you find beautiful, strange or delightful. Make a collage or share it on Instagram. Soon, the act of capturing joy will motivate you to get out on the road.
9
Do a treadmill challenge. You can easily walk or run 3 km on a treadmill at the gym. Plus, add a challenge by trying the TikTok famous 12-3-30 treadmill workout. That's walking on a treadmill for 30 minutes at 3 miles (4.8 km) an hour at a 12% incline. Ask the gym trainer to help you get started.
10
Try fartlek! This awesome Swedish running trend is perfect if you live in a small urban space. Fartlek means playing around with speed and it's all about making your environment part of your run. So, instead of moving at the same pace for 3 km, look around you and decide to speedwalk or run to the top of a hill, push to the next stop street or try to outrun a taxi. Just have spontaneous fun.
11
Keep up with the music. Make a playlist of songs to listen to on your walk or run and match your pace with the tempo of the music. Try to add variety to get your heart moving, like a slow ballad, an upbeat pop song or some hardcore rock.
12
Join us on the day of the Comrades Marathon. Meet us on route at either the first 30 km mark or at the 60 km point - just past the second Caltex at our Team Vitality seconding table. We will be handing members their goodies and you can cheer them on and run beside them. Just switch on your fitness device to log those remaining kilometres.
Want to move even more? Find a Team Vitality Zone near you and join a weekly run from a designated spot. Team Vitality Champions are passionate runners from your communities who are here to help you train more, gain more (rewards!) and achieve your personal bests.
Ready to take on the #ComradesIn30Days Challenge and crush your goals? Give us a shout now on the Team Vitality Running Facebook group, Discovery Vitality Facebook @discoveryvitality or Discovery Vitality Instagram @vitalitysa_ to let us know you're in. Remember to use the hashtags #ComradesIn30Days and #TeamVitality.
Let's go!
Disclaimer: To reduce the risk of injury, please consult a healthcare provider before beginning this or any exercise challenge . The exercises and advice presented in this challenge are in no way intended as a substitute for medical consultation. All activities done in conjunction with or as a result of this training programme are done voluntarily and solely at your own risk. Discovery Vitality shall not be liable for any injuries, damages or health problems that may arise as a result of any information, products or services obtained from this training programme including, without limitation, workouts, training regimen or information.