Kabulonga Fitness Squad

03/04/2026

With the KK Marathon set for 28 April, half marathon runners are now entering a crucial phase where the goal is to stay strong, maintain fitness, and avoid unnecessary fatigue. At this point, your long runs should still be part of your weekly routine, but not as long as your peak efforts aim for 14 to 16 km at an easy, conversational pace. This keeps your endurance topped up without draining your legs.

You should also keep one solid speed session each week. Workouts like 6–8 × 400m or 4–6 × 800m slightly faster than your planned half marathon pace help sharpen your legs and build confidence in your race rhythm. Just make sure you’re taking full recovery between intervals so the quality stays high.

Don’t neglect the gym work either. Strength and core training twice a week is still important during this phase, especially movements like squats, lunges, glute bridges, hamstring work, and planks. These exercises keep your running form strong and reduce the risk of late-stage injuries.

When you enter the final week, your job is simple, cut back on overall mileage, keep your legs awake with short, controlled efforts, and prioritise rest. This is where you want to arrive feeling fresh, not fried.

At this stage, success comes down to consistency, smart pacing, and protecting your body. Stick to the plan, trust the work you’ve put in, and you’ll line up on race day ready to run your best half marathon yet.

🏃🏾

30/03/2026

Join the Kabulonga Fitness Squad on Strava!🏃
Connect with fellow runners, share your workouts, track your progress, and stay motivated. Let’s grow stronger together one run at a time! 🫡💪
Want to join this Strava club? https://strava.app.link/afybUMDjV1b

🏃🏾 ゚

30/03/2026

Today the squad took on one of the toughest sessions on our program 1000m × 5. It looked simple on paper, but the reality was far from easy. This workout pushed us straight into that uncomfortable zone where the lungs burn, the legs sting, and the lactic acid hugs you tight. It’s the kind of session that makes you question if you’re truly ready for race day and that’s exactly why it matters.

Because out of hardship, the best are created.

Speed sessions are a key part of running smart. They sharpen your pace, improve running efficiency, build mental toughness, and train the body to stay strong under pressure. These workouts teach your legs how to move faster and your mind how to stay calm when it hurts. Race confidence doesn’t just appear it’s earned rep by rep, breath by breath.

Today, Kabulonga Fitness Squad showed once again that resilience is our strength and discipline is our identity.

We keep pushing.
We keep building.

🏃🏾 nesssquad??🏾 ゚

28/03/2026

Locked In for the 2026 Marathon Season 🏃‍♂️

The work has been done. The miles have been logged. The discipline has been consistent. Our Kabulonga Elite Team didn’t just prepare they built momentum, strength, and confidence with every session.

Now, we step into the 2026 marathon season READY.

We’re not hoping… we’re believing.
We’re not guessing… we’re prepared.
We’ve put in the effort, we’ve trusted the process, and we’re entering this season with full confidence in our abilities.

This year, we compete with purpose, with heart, and with the certainty that we are built for this.

Let the road know we’re coming. 💪

゚

26/03/2026

Did you know that walking is one of the safest and most effective ways to lose weight? Brisk walking not only burns calories but also improves heart health, boosts metabolism, and strengthens your muscles all without putting stress on your joints like high-impact exercises can.

Consistency is the key. Studies show that 30–60 minutes of brisk walking most days of the week leads to steady, sustainable weight loss over time. The beauty of walking is that it’s low-impact, safe, and easy to fit into daily life whether it’s a morning walk, evening stroll, or weekend park walk.

Walking also works as a recovery-friendly activity for runners. It keeps you moving on lighter days, helps prevent injuries, and builds endurance gradually. Step by step, you’re not just losing pounds you’re improving your health, your fitness, and your confidence.

So lace up, enjoy the movement, and let walking take you closer to your goals, one step at a time.

🏃‍♂️

25/03/2026

Think you’re too busy to run a marathon? Think again!

We know life gets hectic work, family, errands but that doesn’t mean your marathon dreams have to wait. The key is to train smart, not just hard. Even 3–4 focused runs a week can get you to the finish line if you mix long runs, tempo runs, and easy recovery runs. Science shows this is way more effective than running endless miles without a plan.

Cross-training is a game-changer. Cycling, swimming, or strength exercises make you stronger, faster, and less likely to get injured. And don’t forget your family! Stroller runs, park walks, or jogging together turns training into fun bonding time instead of a chore.

And here’s the most important part rest and recovery. Sleep and downtime help your body perform, prevent injuries, and keep you healthy. Plan your week, stick to your schedule, and stay flexible and you can hit your marathon goals without giving up your job, family time, or sanity.
Remember, it’s not about being perfect it’s about balance.

Let’s keep pushing, Kabulonga runners your marathon is waiting! 💪🏃‍♂️

24/03/2026

Why the Run, Walk Method Isn’t “Cheating”

Many runners feel guilty the moment they slow down to walk, as if taking a break means they aren’t strong enough or committed enough. But walking isn’t a sign of weakness it’s actually a smart strategy. The run walk method helps control your heart rate, protects your muscles from early fatigue, and allows you to maintain better form for longer distances. Some of the strongest and most experienced runners use walk breaks not because they have to, but because it helps them stay consistent and avoid burning out too soon.

A short walk can reset your breathing, give your legs a moment to recover, and help you restart with more strength and focus. In fact, runners who use structured walk intervals often finish stronger than those who push nonstop and struggle halfway. So don’t let pride stop you from being smart. Walking doesn’t make you less of a runner it makes you a more efficient one. Run when you can, walk when you need to, and finish strong.




🏃🏾
゚

21/03/2026

NOT ALL SNEAKERS ARE MADE FOR RUNNING

Many runners stay consistent, put in the effort, and still deal with pain especially in the shins. What most people overlook is that the problem is not always the training. Sometimes, it comes down to something simple, the shoes.

Running puts a lot of stress on the body. With every step, your legs absorb impact forces that can be up to 2–3 times your body weight. Proper running shoes are designed to handle this by providing cushioning to absorb shock, support to guide your stride, and flexibility that allows natural foot movement. This helps reduce the strain on your muscles, joints, and bones over time.

Training or gym shoes are built differently. They are designed for stability during lifting, quick movements, and side-to-side exercises. Because of this, they are usually flatter and firmer, with less cushioning. When used for running, they don’t absorb impact effectively, and that stress is transferred directly to your lower legs especially the shins.

This is one of the main reasons runners develop shin splints. The repeated stress without proper support causes irritation and inflammation along the shinbone. Many people try to push through the pain, thinking it’s normal, when in reality, it’s often preventable.

Choosing the right running shoes is not just about comfort it plays a major role in performance and injury prevention. The right pair can help you run more efficiently, reduce pain, and stay consistent in your training.

Before blaming your body or your routine, take a closer look at your shoes. Sometimes, the difference between pain and progress starts from the ground up.


🏃🏾

20/03/2026

Running is cheap… until you get serious. 😆

19/03/2026

The energy is building as the 2026 FNB Kopala Run has officially been launched, setting the stage for what promises to be one of Zambia’s biggest running events yet.

The launch brought together key figures in sport and business, including Hon. Elvis Nkandu, Minister of Youth, Sport and Arts, who emphasized how events like this continue to drive youth engagement and national development through sport. FNB Zambia CEO, Ms. Kapumpe Chola, raised the excitement even further by announcing that this year’s edition will host up to 8,000 runners a clear sign of the event’s rapid growth and impact.

With the Zambia Athletics Association highlighting the rise of athletics in the country, and strong backing from partners like Big Tree Beverages and Stillwater Sports, the Kopala Run continues to position itself as more than just a race but a movement bringing communities together.

All eyes are now set on 20 June 2026, as runners across the country prepare to hit the streets of Kopala in what is expected to be a powerful celebration of endurance, unity, and passion for sport. 🏃🏽‍♂️

🏃🏾

19/03/2026

19/03/2026

Recovery is not a break from training, it is part of training.