News

Urban Swaras An Audience With…

I know, I know, it seems like forever ago that we were last able to all run together. But any time you start to feel down, or start to really miss your Swara friends and Swara runs, just remember two things:

1. We’re still here! We’re hosting weekly Wednesday sessions to keep the Swara spirit very much alive, so join us, get together on Zoom, learn something new, ask some questions, and see some friendly faces
2. You are your own best cheerleader, and you can keep yourself motivated with some simple tools and tricks. If you don’t believe me, re-watch Greg Hart’s Show & Tell from last week around the theme of motivation: https://us02web.zoom.us/…/yvJ5Jpj760pOcoHg5GLeWIkARordaaa82…

Oh and one last little thing…remember that the reason we’re not meeting as we would all like to, and running as a group, is to do our bit towards preventing the spread of a lethal, global pandemic, and protecting those who perhaps aren’t as strong and fit as us Urban Swaras. We’re basically saving the world. So that should make you feel pretty good about yourself and your Monday blues πŸ™‚

An Audience With…

I’m delighted to announce that for this week’s Wednesday session we have An Audience With…Dr Hamisi, top chiropractor, and fascial manipulation specialist. I almost guarantee we’ve all had ailments that Dr Hamisi has seen and treated dozens, if not hundreds of times, and he’ll be talking to us about how best to prevent and treat injuries that prevent our backs and bones from working hard for us. Tune in this Wednesday at 6pm on Zoom!

Full info in this week’s Starting line: https://sway.office.com/nHsUckJadbYlTXPY?ref=Link

#PutYourBackIntoIt

News

Urban Swaras – Show & Tell #5

Dear Swaras,Β 


I hope you’ve all been ‘daydream-travelling’ as I have, after Judy Nyaruai’s Show & Tell last Wednesday. We may not be able to fly off to far-flung places to run, but we can run wherever we are, and imagine whatever world we have in our minds! That’s the magic of running…your mind can run to wherever you feel like, with no passports or visas necessary. So keep traveling, fellow Swaras!

See photo highlights from this week in running in the Starting Line: https://sway.office.com/pM9G89IUelHWu1Pk?ref=Link

Swara Show & Tell

This week we have our fifth edition of Show & Tell! We’ve heard from Swaras in three different countries so far, talking about topics from writing a book, weight loss, running as mental health self-care, and travelling as you run, and each of them has allowed us to get to know our members a little more and learn some new facts and tips. This edition features Greg Hart, a consistent runner, our speed/track training guru and a running coach of several Swaras who have been lucky enough to be under his tutelage. This week he will be talking all things motivation, so tune in Wednesday at 6pm, and ask him your questions. Bonus points to those who wear their Swara gear πŸ™‚

Link to join:

https://us02web.zoom.us/j/83475347289?pwd=YWhTSVo4NFZIenN0TW91ODVrYkQ5Zz09

Password: 262206

(Alternatively open zoom and use meeting ID Meeting ID: 834 7534 7289 Password: 262206)

You can join from your phone or laptop, just ensure you have a stable internet connection. If you have any issues joining, please contact me on Whatsapp +33615209676

Also feel free to invite your running friends and aspiring runners!

Full info in this week’s Starting Line: https://sway.office.com/pM9G89IUelHWu1Pk?ref=Link

#MotivationNation

News

Urban Swaras Starting Line 22nd June – Roaming & Running

Doctor, doctor, my nose is running and my feet smell, what’s wrong with me?
My dear, you’ve been made upside down.


Now that I’ve caught your attention, I think we can all agree that Swaras were NOT made upside down given all the running their feet have been doing. But we can’t say whether their feet smell or not, They also have ears that listen, as was proven by our Audience With…David Thuo on Wednesday, which almost broke Zoom and our maximum meeting capacity of 100 people! What a great session that was, so much knowledge to sap up, and such a generous, motivating speaker.


We always love to hear how these Wednesday online Swara sessions are helping people. This week we learned that Eugenie, our friendly francophone female Swara, has attended SEVEN of the Kundalini yoga sessions hosted by Lydia and her fellow yogi, following our Kundalini yoga session a few weeks ago. Eugenie says that she’s gaining huge amounts of flexibility, whilst also learning to relax, which can only ever be a good thing, especially for us runners! Elsewhere, Saxo has been trying out David Thuo’s lactic threshold theory, and pushing himself to his limits to find out what his different baselines are, as you’ll see from his Strava accounts. Any other stories to share? Send them in by email to clairesimonebaker@gmail.com, or Whatsapp +33615209676


In this week’s Starting Line we also have a write-up from our Trail Queen, Loice Mbogo, about an important project she’s been supporting on, don’t miss it! Link to the Starting Line: https://sway.office.com/3O6BFhjBIlUDE4c3?ref=Link

Swara Show & Tell

We know you’ve been missing Show & Tell so we thought we’d bring you a brand new edition this week, this time with someone who also happens to be inviting you all for an epic running challenge starting NOW. Find out more as we tune in for Nyaruai Muhoro’s Show & Tell this Wednesday 24th June at 6pm. She’ll be exploring the theme Roaming & Running: making the most of your running trips, and we can trust her to have some fantastic insights, having traveledd to far-flung countries to take part in amazing marathons, but also dive into the sights and sounds of the local culture to get more bang for her buck.


All of this and more in the Starting Line: https://sway.office.com/3O6BFhjBIlUDE4c3?ref=Link


#Roaming&Running

News

Urban Swaras Starting Line 15th June – marathoner, mentor, motivator

As time continues to fly by, and race after race gets cancelled or postponed, the virtual runs get more and more daring and exciting. This weekend we had Swaras all over the place doing their own virtual Comrades, the legendary South African Ultra Marathon which makes many a seasoned runner quiver in their boots. But some Swaras didn’t just run…they ran their longest distance ever, and many even celebrated their birthdays with solo (or duo) adventures on the trail to mark the day. Well done to all of you! Even those that squeezed in a 5km or 10km or whatever time and circumstances permitted, it’s an achievement just to lace up and be active so kudos all of you! Find a full gallery of images and other highlights from the week including a new media appearance in the Starting Line: https://sway.office.com/EUZc7eQGTb4WH2U4?ref=Link
An audience with…This week in An Audience With we have a well-known and well-loved figure in the Nairobi running scene. He has paced many of us, inspired and encouraged others, and made all of our jaws drop with his impressive running feats. It’s our pleasure to invite you to An Audience… With David Thuo, ardent marathoner, mentor and motivator, this Wednesday 17th June at 6pm.
Find this and more in this week’s Starting Line: https://sway.office.com/EUZc7eQGTb4WH2U4?ref=Link
#BeatTheRain

News

Urban Swaras You Are What You Eat

When we asked you to share photos of your runs, we didn’t expect to be flooded with picturesque and awe-inspiring vistas from across Kenya! We clearly have some amateur photographers amongst our membership. Keep it up!

I hope many of you caught some of our Swara members live on Metropol TV’s sports show, if not here is the link to see a sea of yellow praising and honouring our club, and talking about how members are still keeping fit and active in times of Corona and solo running: https://youtu.be/CH0VHtASJPM?t=591

This weekend also marked the NNRunning Team and Maurten-sponsored MA RA TH ON (a clever play on words), entailing teams of four runners ANYWHERE in the world running a marathon, made up of four individual best efforts of 10.5km, recorded on Strava. From the teams we saw, and the times we saw, it was fun and solidarity that reigned, with some amazing PBs, and some fantastic team make-ups, with a lot of gender diversity and mixed abilities. We’ll definitely let you know of any upcoming challenges of a similar vein, and well done to all who took part!

Duka La Swara

The Duka La Swara is open until the end of today, and we’ve had a rush of last minute orders already, just be sure to get yours in by midnight tonight! Details and order form in the Starting Line: https://sway.office.com/drANKQoxuTDzRuVG?ref=Link

An audience with…

We all know the saying ‘you are what you eat.’ So should we all be eating runner beans? If we want to slow down our heart rate should we eat fewer ‘pulses’? Does fast food make you faster? This week we invite you to an Audience With Clara Masinde, Wellness Coach and Co-founder of the Wellness Project, who will be talking about all things nutrition, fat loss, and wellness. Bring your questions, I know there will be many!

Link to join:

https://us02web.zoom.us/j/84819745582?pwd=RDZzZDR1QVRxMEZBcEt3bmFoREVudz09

Password: 780373

(Alternatively open zoom and use meeting ID Meeting ID: 848 1974 5582 Password:  433322)

You can join from your phone or laptop, just ensure you have a stable internet connection. If you have any issues joining, please contact me on Whatsapp +33615209676

Also feel free to invite your running friends and aspiring runners!
#WellnessForFitnesss

News

Urban Swaras Duka La Swara and all new ‘An Audience With…’

Sometimes members of the running community do extraordinary things, and sometimes they do superhuman things, and we don’t even know how to begin to celebrate! This Madaraka Day saw David Thuo, of Fitness with David and Runfit, do a sub 3 marathon on the infamous Kahara route, battling hilly terrain, altitude, and rocks and dust. Many Swaras joined him to help pace, motivate, and support him, and we’re so proud to be a part of the same running fraternity as folks like this. Well done to David, who completed it in 2hours56minutes. Phenomenal.

As part of this week’s ‘Va Va Voim’ challenge we saw many of you go out of your way to do ultras, beautiful trails, and share all of your exploits on Whatsapp. Thank you to all of you for sharing, it’s truly wonderful and inspiring stuff! Sometimes I wonder how you all dream up these ideas. We had ultras in the backwaters of Kikuyu, half marathons in Ngong, backyard ultras in the U.S, and mountain spotting in Embu to name just a few! Keep them coming, on Whatsapp, facebook or email until the end of today (Monday 1st), winners will be chosen later this week.

We also had another great workout with Elvis Abonyo on Wednesday. When you notice that for two weeks in a row, Strava and Garmin are surprisingly quiet on Thursday morning, look no further than Elvis’ intense full-body workouts! Thanks once again Elvis.

Now to tell you what’s happening this week!

We’re reopening Duka La Swara, so check out the Starting Line to see what new goodies we have on offer, and place your orders! We have some new treats for you so don’t miss out, you have only one week to order!

An audience with…

We promised to keep you on your toes, so this week we have something new for you! Introducing ‘an audience with…’ a series of online sessions with experts in various fields. This week we invite you to an Audience With Fabian Collis, Nairobi’s most renowned podiatrist who has worked with athletes and runners, to ensure that their feet protect them from injury and take them over the finish line.

Link to join:

https://us02web.zoom.us/j/81759411929?pwd=M3Y1blp5UkRQM3BpYjdGbXhDQkEwZz09

Password: 780373

(Alternatively open zoom and use meeting ID Meeting ID: 817 5941 1929 Password:  780373)

You can join from your phone or laptop, just ensure you have a stable internet connection. If you have any issues joining, please contact me on Whatsapp +33615209676

Also feel free to invite your running friends and aspiring runners!

News

Urban Swaras Strength Training Session #2

Dear Swaras,

What a week this has been! From strength training with Elvis, bringing us all together through the power of technology to get sweaty, achey and proud together, to scouting for new trails with the Whatsapp-based Trail Fox Apprentice Challenge. You only have to log in to Strava or Garmin to see what Swaras have been up to, and also see the incredible encouragement that everybody is getting. Makes me so proud to be a Swara πŸ™‚

This week we have plenty of juicy photos and stories, so be sure to scroll all the way to the bottom of the Starting Line to take everything in! We even have a written Show & Tell from Felicita, who beat many an elite to finish the 2018 Boston Marathon despite hellish conditions. Link to Starting Line: https://sway.office.com/6umMmTL2D2E5tTGM?ref=Link

Strength training Part 2 with Elvis Abonyo. 

Back by popular demand, we bring you part 2 of Elvis’ home strength training. This week we’re going to be using items you can easily find around your house to help us with our strength training. Fill 2 large water bottles, shampoo bottles, or even cans of pineapple rings, whatever you have that you can comfortably hold and lift, of around 1-2kg. If you have weights, then you can use those of course. Also find a broomstick or other stick or rod you have around the house, and you’re ready to go! 

Link to join:

https://us02web.zoom.us/j/89461268249?pwd=QkZ4eHlVNjVqblFMWHZFOGNIcHk3Zz09

Password: 863305

(Alternatively open zoom and use meeting ID Meeting ID: 894 6126 8249 Password: 863305

You can join from your phone or laptop, just ensure you have a stable internet connection. If you have any issues joining, please contact me on Whatsapp +33615209676

Also feel free to invite your running friends and aspiring runners!

Link to Starting Line: https://sway.office.com/6umMmTL2D2E5tTGM?ref=Link

#FeelTheBurn

News

Urban Swaras Strength Training Session

If I had to put a ‘theme’ to last week it was ‘try something new’. For those of us who joined the Kundalini Yoga session on Wednesday we certainly tried something new, and got stuck into it feet first (kind of obligatory when you’re lying on the floor). I hope all of you found something new to try, whether it’s a new route, a new recipe, or a new way of seeing things. Check out some Swaras doing their ‘thang’ in the Starting Line: https://sway.office.com/nQAibIFKQRcX6PZJ?ref=Link

This week, I would say the theme is ‘resilience’. We all need to be resilient in the face of what’s happening, which seems to be changing every day, and affecting us all in very different ways.

Thankfully, our very own Mr Muscles, the man who can’t help but poke holes in all his Swara t-shirts, and who can run an ultra AND accidentally attend a funeral in the same day (long story), is bringing us just what we need to build our resilience:

Body weight strength training session.

This Wednesday 20th May at 6pm (note the slight change in time), via Zoom. No need for any equipment, so all are welcome, just bring your body, some water, your video (please switch on your video to allow for real-time feedback), and clear enough space to do some exercise!

Link to join:

https://us02web.zoom.us/j/83570709295?pwd=TUJmdThnaWF2bDRKZWFWUCtEQzVkQT09

Password:  412137

(Alternatively open zoom and use meeting ID Meeting ID: 835 7070 9295 Password:  412137

You can join from your phone or laptop, just ensure you have a stable internet connection. If you have any issues joining, please contact me on Whatsapp +33615209676

Also feel free to invite your running friends and aspiring runners!

All the latest news and pictures in this week’s Starting Line: https://sway.office.com/nQAibIFKQRcX6PZJ?ref=Link

#StrengthInNumbers

News

Urban Swaras Kundalini Yoga session

After three amazing editions of Swara Show & Tell, for which we want to thank Sam Mugoya, Amanda Scoville, and Cheruiyot, we now bring you something altogether different:


KUNDALINI YOGA.

Google it if you have to, or just show up this Wednesday 13th May at 6.30pm for a Kundalini Yoga session led by Lydia Limbe, a Swara runner and yogi, also known as Onkar Sangeeta in the Kundalini Yoga world.


This is a must-try. As runners we often get carried away with pounding the tarmac, sometimes neglecting our core, our strength, and the energies that we all have within us that sometimes do us good and sometimes don’t! This extraordinary yoga session will help to strengthen your core and take your mind and your body to new levels.


This really is unmissable. Lydia is an experienced yogi, who has been leading classes on Zoom since the confinement period started. Some important tips below before you log on Wednesday 13th at 6.30pm for the session can be found in this week’s Starting Line: https://sway.office.com/q7MgxYhg8X0T0Smj?ref=Link

Link to join:
https://us02web.zoom.us/j/88196711980?pwd=MGgwWEM3dHhqZFp3aEV5YzQ2RWZuUT09Password: 948248

(Alternatively open zoom and use meeting ID Meeting ID: 881 9671 1980 Password: 948248)
And this week’s Starting Line with some photos and snippets of what Swaras have been up to: https://sway.office.com/q7MgxYhg8X0T0Smj?ref=Link
#TrySomethingNew

News

Urban Swaras Show & Tell #3

Dear Swaras,

It’s like every week Swaras come up with new ways to live their best running lives…we had virgin ultras, birthday ultras (run your age, they say), Strava drawings, running with animals, a Swara Show & Tell all the way from the United States, and even a book published by one of our very own! Whatsapp has been flooded with book signing and delivery photos.

So it’s only fitting that our next Swara Show & Tell should feature none other than Cheruiyot himself, the ultra runner, the writer, and even supporter (many of us know him as a great cheerleader and snack-giver when he’s not running). So join us this Wednesday for his Show & Tell, and to honour his achievement with an online Q&A!

Swara Show & Tell #3


Join us at 6.30pm this Wednesday 6th May to hear Cheruiyot tell us about his superhuman running exploits, some of which are detailed in his new book, ‘An Ultra Marathon Story of the Tor Des GΓ©ants’.

Link to join:

https://us02web.zoom.us/j/89456603205?pwd=Z2c1ZWd5bnBqaXZGaStrcnQzMUNwdz09

Password: 271117

(Alternatively open zoom and use meeting ID Meeting ID: 894-5660-3205 Password: 202617

You can join from your phone or laptop, just ensure you have a stable internet connection. If you have any issues joining, please contact me on Whatsapp +33615209676

Bringing refreshments is highly encouraged (none will be provided sadly, though the thought has crossed our mind) πŸ™‚

Also feel free to invite your running friends and aspiring runners!