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Kabulonga Fitness Squad, Lusaka (2026)

02/02/2026

While others slept, Coach John was in the trenches for 25 hours massaging, motivating, and managing every step. Thank you, Coach, for showing the Squad what true service and elite leadership look like.

The standard has been set! 🇿🇲🔥

01/02/2026

Could you run for 31 hours straight? 🏃‍♂️🇿🇲
If you’ve been watching the updates of athletes pushing through 24, 30, or even 31 hours of non-stop movement, you’ve probably asked yourself: "What kind of race is this, and why are they doing it?" 🤔🤯

This is the Backyard Ultra, now in its 3rd year in Zambia, hosted by Richard Shannon. It’s a unique global phenomenon that isn't about speed it’s about who refuses to quit...(Endurance)

The rules are simple but brutal. You must finish a 6.706 km loop every single hour. Finish in 45 minutes? You get 15 minutes to eat and rest. Finish in 59 minutes? You have 60 seconds to turn around and go again.

If you aren't in the starting corral when the whistle blows at the top of the hour, you are out.
It was started in Tennessee, USA, by Gary "Lazarus Lake" Cantrell. He picked 6.706 km so that after 24 hours, you’ve run exactly 100 miles. Today, this "backyard" challenge has grown into a massive sport in over 70 countries!

There is no finish line. The race only stops when there is only ONE person left who can finish a loop. Everyone else is technically a DNF (Did Not Finish). Even the second-place runner is called the "Assist" because their strength is what forced the champion to keep going.

Zambia's Current national record holders🇿🇲💪
🥇 Winston Mwale: 30 Loops (201.18 km) National Record
🥈 Alick Mashawo: 25 Loops (167.65 km)
🥉 Cosmas Bwalya: 23 Loops (154.24 km)
🏅 Chuck Walk: 22 Loops (147.53 km)

The Backyard Ultra is 10% physical and 90% mental. If you were on that starting line, what would be the first thing to give up your legs or your mind? Or do you think you could push past the 24-hour mark?

Tag someone who you think has the mental grit to take on this challenge 🇿🇲🔥

Photo credit: Leopard hill backyard ultra marathon 2026📸

01/02/2026

The Rise of an Underdog💪 The Alick Mashawo Story 🇿🇲🏃‍♂️

In the world of ultra-running, legends aren't just born they are forged in the quiet hours of the night when the body begs to quit. At this year's Zambian Backyard Ultra Marathon, a new name was etched into the history books 📚 Alick Mashawo 🏃💪🎉

Entering the race as a complete underdog, Alick had never competed in an ultra-marathon before. To many, he was simply a newcomer in a sea of over 60 athletes from across the region. But Alick’s performance was no accident. This strong young man worked hand-in-hand with Coach John from Kabulonga Fitness Squad, whose expert mentorship and tactical guidance were instrumental in making Alick’s dream a reality.

For 25 grueling hours, Alick met every whistle. He completed 168 kilometers (104 miles), pushing through the pain of a distance he had never touched before. Against all odds, this first-timer outlasted seasoned veterans to take 3rd Place overall. It was a masterclass in grit, proving that when a strong runner and a dedicated coach work together, the "impossible" is just a starting line.

Backyard ultra marathon results 🏃

🏆 Champion: Kgomotso (KG) from Zimbabwe (31 Yards)

🥈 National Record Holder: Winston Mwale from Zambia (30 Yards)

🥉 The Rising Star: Alick Mashawo (25 Yards)

What is next for Alick Mashawo?
This is only the beginning. Having conquered 168km on his first attempt, Alick has signaled that he is ready to challenge the elite ranks. With your continued support and his unwavering strength, his focus now shifts to refining his endurance and aiming for the top spot in upcoming international competitions.

It is high time we pay attention to elite talents like Alick Mashawo, regardless of their club affiliation. He is no longer just an underdog he is a contender.

Let’s show Alick some love in the comments and encourage him on this massive success! 👇 The future of Zambian ultra-running has arrived.

01/02/2026

Backyard Ultra Marathon Update: Hour 31 🇿🇲🇿🇼
The whistle has sounded for Hour 31, and the landscape of the race has officially changed.

After an incredible display of grit, our Zambian runner Winston is officially out of the game. He leaves the course with his head held high, having pushed the limits for 30 grueling hours. While it is tough to see our home runner step aside, we celebrate his massive achievement, he has helped set a new National Record at 30 hours and 30 completed loops.

This means the race is now in the hands of KG from Zimbabwe. To be crowned the official Backyard Ultra Marathon Champion, KG must now complete this 31st loop solo as a "Victory Lap."

It has been a fierce, world-class competition between two neighboring warriors. We are proud of the standard set today and now wait to see KG cross the finish line to seal his victory and claim the title for January.

01/02/2026

Backyard Ultra Update – Hour 29
The Kabulonga Fitness Squad is proud to provide an update as we cross the 29-hour mark of this grueling Backyard Ultra. After over a full day of continuous effort, our two remaining athletes are still in the corral and moving with incredible purpose.

Crossing the 29-hour threshold is a massive feat of endurance, but what is most impressive is their current form. Both runners are maintaining a consistent gait and returning from each yard with enough time for a calculated recovery. There are no signs of significant fading; instead, they appear physically resilient and mentally sharp, handling the "on-the-hour" restarts with professional composure.

After covering approximately 194.5 km (120.8 miles), they have entered the deep stages of the race where mental grit takes over. Despite the toll on their bodies, they continue to make each loop look steady and controlled. As they head back out for the next yard, their pace remains rhythmic and their determination remains unwavering. These two are representing the squad at the highest level, looking prepared to continue for as long as it takes.

Total Duration: 29 Hours

120.8 Miles / 194.5 KM

Two Runners Active

01/02/2026

🇿🇲 NEW NATIONAL RECORD SET! THE BATTLE OF THE LAST TWO CONTINUES🏃💪
History has been made today! After a grueling 25 hours of continuous running, we have officially shattered the previous Zambian National Record.

We celebrate an incredible performance by Alick Mashawo, representing Chipata Athletics Club anda proud Kabulonga Fitness Squad affiliate runner. After 25 hours on the track, Alick has pulled out of the race.

While his heart was ready to keep going, the physical toll on his knees and hamstrings made it impossible to continue. Alick exits the race as a record-breaker, having pushed far beyond the previous 23-hour mark. We are immensely proud of his grit and the way he represented both KFS and Chipata Athletics.

The race is still alive! We are now down to the Last Two Standing.

1 Zambian Runner 🇿🇲
1 Zimbabwean Runner 🇿🇼

These two athletes are still on the course, pushing the boundaries of human endurance and extending the new national record with every lap.

At Kabulonga Fitness Squad, we aim to bring out the very best in every runner. Thank you for the overwhelming support you have shown to Alick. We will continue to provide updates as the final two competitors fight for the title of the "Last Man Standing."

The record is broken now, how far can they go? Stay tuned!

01/02/2026

🇿🇲 THE RECORD HAS BEEN TIED! 🇿🇲
History is unfolding right now. We are officially in Hour 24, and the energy on the course is unlike anything we’ve ever seen.

By starting this loop, the incredible runners have matched the Zambian National Record of 23 hours. Now, they are out on the course running to break it! If they cross the line before the top of the hour, they won't just set a New National Record they will also hit the legendary 100-mile (160.9 km) milestone!

The 2 Zambians
The 1 Zimbabwean

This is the ultimate test of human will. 23 hours of running, no sleep, and only minutes of rest between laps. One more loop is all it takes to change history.

Let’s flood the comments with 🇿🇲 and 🇿🇼 to keep them moving! They can hear your support!

31/01/2026

Backyard Ultra Updates 💪
Hour 18 - Into the Deep End🏃
Sunday, February 1, 2026 | 01:00 AM

The headlamps are out, the temperature has dropped, and the mental game has officially taken over. We are now 18 loops deep into this Backyard Ultra, with the remaining runners having covered a staggering 120.6 km.

At this stage, the "easy" miles are a distant memory. The format is simple but brutal, start a 6.7 km loop every hour on the hour. If you aren't back in time, or if you fail to stand in the starting corral when the next whistle blows, you're out.

As we push into the early hours of February 1st, the field has narrowed down to a localized battle of attrition.

3 Zambian Runners
1 Zimbabwean Runner

To put this into perspective, these four athletes have already completed nearly three full marathons back-to-back.

In a Backyard Ultra, the 18th to 24th hours are often referred to as the "Graveyard Shift." This is where the body screams for sleep, the digestive system starts to rebel against trail snacks, and the "why am I doing this?" internal monologue gets very loud.

Will a Zambian runner endure long enough to break the current national record? 🤔

31/01/2026

Backyard ultra marathon Performance Update 💪🏃
We are pleased to report that Alick Mashawo has successfully surpassed the 12-hour mark. He remains in excellent form, demonstrating the endurance and mental discipline that define the Kabulonga Fitness Squad.

As the race moves into the night, our focus remains on the Zambian National Record of 23 hours. Alick is currently halfway to this milestone, showing remarkable consistency and resilience. We are confident in his preparation as he pushes to establish a new national benchmark.

The squad is fully behind Alick as he enters the most challenging phases of this "last man standing" event...(backyard ultra marathon)

30/01/2026

HISTORY IN THE MAKING🤝🎊 THE QUEST FOR THE NATIONAL RECORD! 🇿🇲

Kabulonga Fitness Squad, it’s time to rally!
Tomorrow morning at 08:00, the track meets its match. Our very own Alick Mashawo an elite runner from the prestigious Chipata Athletics Club is stepping up for the Backyard Ultra Marathon.

This isn't just a race, it’s a grueling 24-hour test of human endurance. Under the expert guidance of Coach John (kabulonga fitness squad) , Alick is chasing a monumental goal, Breaking the National Record of 23 hours! 🥳🏆
Alick has the elite training and the heart of a champion, but a feat this big requires a village. We are pushing for 24+ hours of non-stop running, and we need your support to get him across that historic finish line.

🌟 How You Can Help:
We are currently gathering essential supplies (nutrition, hydration, and logistics) to ensure Alick and the team stay fueled at the Lazy J Sanctuary. 🍌💧
If you want to be part of this history-making moment, you can support us via donation. Every contribution helps fuel the record!

📲 To donate or offer support, WhatsApp us at: +260 979 799 939

Let’s show the nation what the Kabulonga Fitness Squad and Chipata Athletics Club can achieve together!🤝 Drop a "GOOD LUCK" in the comments for Alick🥳

25/01/2026

Are You Chasing Gains or Chasing Injuries?
By Coach John 🏃‍♂️🏋️‍♀️

I’ve noticed a lot of runners hitting the road hard just days after their big race. I get it. The post-race high is a powerful drug, and when the muscle soreness fades, you feel like you're ready to conquer the world again. But as a coach, I have to tell you: Stop. You’re playing with fire. The most common question I get this time of year is, "Coach, am I ready to run yet?" My rule of thumb? If you have to ask, the answer is almost certainly no.

🛑 The "Fine" Trap
Just because your legs don't hurt anymore doesn't mean you're recovered. Your nervous system is still fried from that max effort. Your tendons and ligaments are brittle and need time to regain their elasticity. Your immune system is wide open. This is when most runners catch a nagging cold or flu.

Training isn't just about the miles you put in, it's about the repair work that happens afterward. If you skip the repair, you aren't training you're just breaking down.

⏳ The Coach John "Hold Back" Strategy
I want my athletes to respect the distance they just covered.

Here’s how a professional recovery actually looks:

Week 1: The "Do Nothing" Phase. No running. None. Go for a walk, take a nap, eat good food. Let your body realize the "emergency" is over.

Week 2: Active Blood Flow. If you’re itching to move, get on a bike or in a pool. Zero impact. We want blood moving to the muscles without the "pounding" of the pavement.

Week 3: The Check-in. This is when we try a very short, very slow "test run." If anything feels tight or "off," we shut it down immediately. No ego allowed.

I’ve seen too many talented runners crushing races in April, only to be sidelined with a stress fracture or burnout by July. Don’t let one week of restlessness cost you six months of progress. You don’t get stronger during the race, you get stronger during the recovery. Rest isn’t a break from the plan rest IS the plan.

Respect the process. Your future self will thank you.

25/01/2026

Training isn't just about the miles you put in, it's about the repair work that happens afterward. If you skip the repair, you aren't training you're just breaking down.
Coach John 🏃‍♂️🏋️‍♀️

Kabulonga Fitness Squad

02/02/2026

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