In this issue
Editor’s Note - Secretary-General: Nokuthula Thomas
Celebrating Izimbokodo of Run Alex - Head of Technical: Coach Ronny
Reunited Again - Chairman: Siphiwe Nkosi
Listen To Your Body - Technical: Coach Frans
Notice Of AGM
Birthdays
Download the PDF version: Issue#13
Editor’s Note
By Nokuthula Thomas
As we sum up the women’s month we saw it fitting to dedicate this newsletter to all RunAlex females for taking the stand and choosing a healthy lifestyle. It hasn’t been easy for most of you, but as Ndhlovukazis and Mbokodos you are, you soldiered on. We have seen most of you not throwing a towel, understanding that giving up was never an option, you remained focused. Today we are all witnesses of your hard work and your dedication.
"RunAlex Mothers, Sisters & Daughters, We Salute You."
A well-deserving thank you goes to all our contributors, especially the first-time contributors/writers this edition wouldn’t have been possible without your support and your commitment.
Thank you all.
Happy Reading everyone!!!!
CELEBRATING MOTHERS, SISTERS, AND DAUGHTERS OF RUN ALEX
By Ronny Ndhlovu, Head coach
In South Africa, August is Women’sMonth - and each year August 9th is celebrated as Women’s Day.
Women's Day celebrates the strength and resilience of women and their contribution to society and our country.
Women's Day forms part of South Africa'sWomen's Month which provides an opportunity to pay tribute to the generations of women whose struggles laid the foundations for the progress made in empowering women and achieving gender equality to date.
National Women's Day is a South African public holiday commemorating the 1956 March of approximately 20,000 women to the Union Buildings in Pretoria to petition, containing more than 100,000 signatures against the country's pass laws. The 1956 protest saw members of the Federation ofSouth African Women (FSAW) rally against the Apartheid government. The protest was supported by mothers, daughters, sisters, and friends who decided enough was enough and came together to initiate change.
On behalf of RunAlex men, I would like to pay a special tribute to each and every woman of Run Alex, Izimbokodo. Having joined the group in 2018, I have seen the higher growth of females joining the Running Alex Group. Today, I can safely say, Izimbokodo are the majority of our group. To date have seen and interacted with almost all of you when you first join the group, I have seen so much dedication and most of all a significant improvement in how you were when you arrived and how you have achieved your goals of healthy leaving.
RunAlex males SALUTE each and every one of you, for the road you have all traveled thus far.
Another special tribute to our femaleExecutives (Lebo Mokgotlane, Nokuthula Thomas, and Sibongile Mvenyeza), thank you for your leadership, your guidance, and your nurturing attitude towards each and every member of the RunAlexCommunity and ensuring that everyone feels welcome and special. Not forgetting our female coaches, My Deputy, CoachNomusa Shelembe, our Kiddies Coach; Puleng Mphahlele and other assistant Coaches, Coach Monica and Coach Thandazo, ladies we SALUTE you.
REUNITED AGAIN
By Siphiwe Nkosi, Chairman
In just one year alone, I have to start by saying, Welcome Back. This explains just how difficult times we are living in. However, we shall not dwell much on the difficulties we are facing but let’s celebrate and appreciate the fact that we are still here to welcome each other back to Run Alex as a team.
As we were getting back to shape with our 13 weeks program from the month of March through to June, proved to each of us just what we can achieve when we commit to a program. The response to the program has given our Technical Team a lot of points to work with as they are guiding us forward.
In April we launched a very exciting kiddies and juniors program, this program will not only see our kids joining us for training but will prepare them for participation in junior competitions. We missed an opportunity of fielding a few of them in the winter cross-country competitions but over the next few weeks the track and field’s events will be kicking off giving us an opportunity to field a few. Just like any other program that our kids get involved in, as parents, we have a responsibility to stay close to these programs and lend a helping hand where we can.
The Cape Town Marathon is scheduled to take place on 14 October 2021; all eyes are on this marathon as it will set the tone on what direction our sport takes during this difficult time. The success of this race will surely see smaller races coming back and this will bring running back to life.
Let us regroup, join our training and keep finding ways to keep things interesting within our club and township.
Listen To Your Body
By Technical: Coach Frans
According to Health & Sport professionals, they advise that when it comes to health and sport, it is very important that we listen to our bodies.
It is said that even the fittest people do suffer from heart diseases or cardiac arrest.
We are advised to monitor our heart rate constantly when exercising. The maximum heart rate is 220-age = maximum heart rate beats per minute e.g. (220-33=187bpm).
Upon reading and understanding what experts are saying, I took the liberty to make some notes to share with my Run Alex family. I hope you will find these helpful and mitigate any possible risks.
*Listen to your body*
When you are not feeling well, please do not force yourself to go exercise or run. Avoid peer pressure and follow a program. Your body needs to rest and recover from calories lost during exercises.
*Eating*
Do not follow internet diets, they might be misleading, consult professionals in terms of what to eat and not. What might work for me might not work for you. Dieticians will give a program based on your BMI (Body Mass Index). Health professionals are available at your public health centers or private health centers.
*Body Mass Index (BMI)*
BMI is a person's weight in kilograms divided by the square of height in meters.
This is also dependent on height, weight, age, and gender. So we need to check that information on whether to maintain, lose or gain weight.
*Injuries*
When you are injured, wait or rest for a designated period of time until you resume training, if you force yourself, you might aggravate the injury and make permanent damage. Consult physiotherapists or biokinetics, also available at public health, they are best suited on advising on sport-related injuries.
We encourage you to monitor your health and what you eat. And we also urge you to follow certain programs.
There are no races; we just have to keep the momentum. Let's not overdo it.
Notice of AGM
Date: Saturday, 23rd October 2021
Time: 09:00
Venue: Kwabhekilanga Sports Ground
Proposal for term of Office:
Term of office for elected members should be twoyears and no member shall serve more than twoterms. (4yrs, is the maximum a person can serve asthe club's official)
Office bearers’ positions:
Chairperson
Vice Chairperson
Secretary General
Treasure General
Two Additional members
Office Bearers Technical Support:
Head Coach
Deputy Head Coach
Head of Support
Friends of RunAlexAC
RunAlexAC visited AzaniaAC
Saturday, 25 September 2021
Bathi ingoma emnandi iyaphindwa (loosely, interpreted "We did itbefore, let's do it again".
Activities 🤼♀️
Pink October Run
Birthdays 🍰
When you are a runner, it’simportant to take a dayevery now and then to relaxand rejuvenate. Your birthday is that day! Put your feet up, eat some cakeand celebrate anotheramazing year.
May yournext year be just as adventurous as your last year has been. Hoping you all had wonderful blessed days.
June
Abram Makwela 02-Jun
Thembelihle Mnguni 06-Jun
Mary Kganyago 10-Jun
Ronny Ndhlovu 15-Jun
Wizzy Mavhunga 29-Jun
July
Matshidiso Mathabatha 06-Jul
Sibongile Mvenyeza 06-Jul
Humphrey Tshitangano 07-Jul
Tony Motala 07-Jul
Nonhlanhla Mkhwanazi 09-Jul
Thapelo Sello 10-Jul
Dipuo Modiba 22-Jul
Puleng Mphahlele 26-Jul
August
Thabo Langa 06-Aug
Carlifonia Muungadi 07-Aug
Puso Musi 10-Aug
Nomthandazo Moloi 15-Aug
Jeoffrey Thobejane 16-Aug
Lindiwe Dlamini 19-Aug
Sithembiso Ngwabavu 19-Aug
Chunkie Ntshangase 21-Aug
Lelo Ndlovu 23-Aug
ELIAS Rakoma 28-Aug
Sello Gabriel Makgotho 28-Aug
Freddy Mogadima 31-Aug