Urban Swaras Running Club

‘Hekima’ in Swahili means wisdom (so I hear), and so if mud and hills and tripping and rolling equates to wisdom, then I think we’re now as wise as the world itself after last Saturday’s Hekima Education Centre run! The rains held off and we turned out in our masses for a fantastic run. Catch the photos in the Starting Line: https://sway.office.com/h213if7aT5RCwXNA?ref=Link

Once again, on behalf of the entre Swara committee and membership, thank you all for respecting the Swara COVID protocols to keep our runs safe, fun, and interesting. Also, a big thank you to all for cooperating on our new water rules. As we attempt to take every necessary precaution to prevent the spread of the virus by phasing out disposable water bottles on the trail, we’re also going a long way to reducing our environmental impact, and we appreciate everyone’s cooperation on this. Moving forward we will continue to provide water at the start and finish line, but bring your reusable bottle/hydration pack if you need water on the trail. Thank you!

This week’s run will be from Hunger’s Nest Bar and Restaurant (formerly known as Firepit) on Forest Edge Road, in Langata, just near Galleria Mall. Flagging off from 6.45am to 7.30am, cut-off time for club support or presence 12pm.

Register for the run here: https://forms.gle/R8ofgzzpc8j1aKXC8Full details and a ton of photos from last week’s run in this week’s Starting Line: https://sway.office.com/h213if7aT5RCwXNA?ref=Link
#RunnersHunger

There was much talk of ‘buying plots’ and ‘acquiring land’ (euphemisms for one of the most common mishaps when trail running) in Ngong Road Forest Sanctuary, and a lot of Swaras tried out some running clothes customisation, experimenting with mud splotches and the odd rip and tear, whether willingly or not! All this to say that the roots and muddy patches and ups and downs of Ngong Road Forest Sanctuary kept us on our toes, but it also offered beautiful, peaceful trails to the 50 or so Swaras that turned up on Saturday. Thank you to all who came and also to all of you for respecting the Swara COVID-19 protocol so that we can continue to safely and responsibly hold runs.

It’s Swara online session time again! After a week’s break we’re back with a very much in-demand session:

Understanding Running Technology.

We will hear from resident running tech experts, David Thuo and Ranu Waweru, so come with your questions about your Garmin/Strava/watch/pace and learn how to make the most of the technology at our disposal.

This session will be live on Zoom on Wednesday 4th November from 6.15pm, with an introductory brainteaser in the form of Swara and running trivia with Ameet Shah!

Link and details in the Starting Line: https://sway.office.com/POCLBEKSM1l1ccJ1?ref=Link

Feel free to invite other runners or aspiring runners to join, these online sessions are open to everyone!

This week’s run will be from Hekima Education Centre on Ngong Road (between Karen and Ngong town), see the Starting Line (https://sway.office.com/POCLBEKSM1l1ccJ1?ref=Link) for full details and registration link. Flagging off from 6.45am to 7.30am, cut-off time for club support or presence 12pm. 

Full details in the Starting Line: https://sway.office.com/POCLBEKSM1l1ccJ1?ref=Link

#UnderstandRunningTech

What more would you expect from Kenya Forestry Research Institute than trees, trees, and more trees? As an added bonus, this weekend amongst the fields and forests some little yellow dots could be spotted here and there, which upon closer inspection turned out to be Swaras in their luminous yellow finery! Well done to the ladies that did 42km, some of them in full tutu and sparkle regalia. Check out the photos in the Starting Line: https://sway.office.com/iLQFR683hHG8uRes?ref=Link
In other news, a special shoutout to some Swara legends who took it upon themselves to scale Mount Kilimanjaro in a little over 18 hours this weekend. Let’s wish Victor Kamau and Cheruiyot, and their fellow Kili slayers a swift recovery from their gargantuan success!

There will be no online Swara session this week, we will resume next week, as we adapt to a new pattern of coming together online every two weeks instead of every week.

This week’s run will be at Ngong Road Forest Sanctuary, a location that has gained in popularity during the course of 2020, and it’s about time the Swaras hit those trails as a club! As usual, ensure you are familiar with the Urban Swaras COVID-19 protocol. See the Starting Line for the protocol, sign-up form and full run details as well as some photo highlights from last week’s run: https://sway.office.com/iLQFR683hHG8uRes?ref=Link

#RunningIsMySanctuary

Last week saw Swaras being mistaken for primates, at Karen Primate Research Centre: swinging, jumping, singing, shouting, and malarkeying about, just the way we like it! Thanks to all who came and made it such a special run. This week, on Saturday 24th October, we’ll be running from KEFRI, in Muguga, see full details, and beautiful photos from last week as always in the Starting Line: https://sway.office.com/MKIFjlZr62g5gFLr?ref=Link and you can register here: https://forms.gle/NYdg9GUJTTW4TNMw5

We also resume Swara online sessions, with a very special guest in the form or Michael Nawari, telling us about the important lessons he’s learned from running, and how they translate into shaping him into the person, community leader, family member and professional he is today. Don’t miss this inspiring talk, this Wednesday.

Tune in this Wednesday 21st October at 6.15pm, for Show & Tell with Michael Nawari, and Swara running trivia with Ameet Shah!

Full info in the Starting Line: https://sway.office.com/MKIFjlZr62g5gFLr?ref=Link

#SwarasEverywhere

After what feels like decades, this weekend saw the resumption of Swara club runs, and the look of tiredness and satisfaction on the faces of those who hit the trail for this first run back says it all! I’ve never seen people so eager to chase hills and hunt out the next white chalk arrow. What a trail it was! Waterfalls, rivers, some stepping stones that made more than a few of us wobble; it truly lived up to expectations! And it was amazing to see so many new faces, we hope to see you again soon!See the Starting Line for full details on this week’s run from the Karen Institute of Primate Research (housed within Oloolua Forest): https://sway.office.com/8lFW41BdOm217gkA?ref=LinkPlease note, there will be no Swara online session this week, but we will resume next week!Photos from the running week gone by, and full details on the Saturday 17th October Run from Karen Primate Research Centre in the Starting Line: https://sway.office.com/8lFW41BdOm217gkA?ref=Link#TheProofIsInThePrimat

A huge congratulations is in order for one of our own…Eliud! No, not the Eliud we all followed on TV, our own Eliud, Eliud Chemweno. He completed a 100-km all-bypasses ultra marathon this Sunday 5th October, but whilst many have completed or attempted this, Eliud completed it in a phenomenal time, and did so to raise money for needy young people, to offer financial relief for education. We also congratulate the host of Africa runners that dominated the 2020 elite-only London marathon, I know there were celebrations across Nairobi which many of you partook in! And for those who did their own virtual London Marathon from your backyards, congratulations! Have a cup of tea in true British style 🙂 Check out the Starting Line here: https://sway.office.com/nVIyRnuSdohn4Req?ref=Link

Now we have some big news…Swara club runs are resuming! In line with the new national government guidelines, and with a view to adapting to the changing world around us, we will resume runs in a modified manner. Please find the Swara revised COVID protocol here and attached, and familiarise yourself with it. All protocols are for the health and wellbeing of all members, and the general public, so we ask you to strictly adhere to them. Please direct any questions to the club officials by email or Whatsapp (clairesimonebaker@gmail.com/+33615209676). More details on this week’s run in the Starting Line: https://sway.office.com/nVIyRnuSdohn4Req?ref=Link.

We will still be having our online session this Wednesday, and it’s a very special one! Women’s Power Hour will explore issues unique to female runners, and explore solutions to some of the most common problems, and outline how we all, men and women, can be allies to women in the pursuit of happy, health and safe running for female runners especially. We will have a number of members, men and women, sharing their personal experiences, and the conversation will be open for all to contribute and learn.

Join in the conversation on Wednesday 7th October at 6.15pm, with a short cerebral warm-up in the form of some Swara trivia with new quizmaster Ameet Shah!This week’s Starting Line with full details on this week run and how to register is here: https://sway.office.com/nVIyRnuSdohn4Req?ref=Link

Our guest speaker last week, Hermann Kambugu, gave us all a bit of a ‘sofa safari’ as he not only joined us live from Kampala, Uganda, but also showed us his portfolio of runs covering more than 44 countries (yes, you read that right), including marathons, ultra marathons, and corporate sprints and relays! The beauty with running is that you can even travel on your doorstep…find a trail in a part of town you don’t know, ask a friend to show you a trail you don’t know, or follow someone else’s route. See what trails Swaras have been exploring this week in the Starting Line: https://sway.office.com/Ff50xzE15yLogrVd?ref=Link

Now more than ever it’s paramount that we look out for ourselves and each other. Run in places you know well, or run with someone, tell someone where you’re going, and even share your live location with a good friend or trusted family members, carry a whistle/road ID, and avoid carrying valuables where possible. Unfortunately there are always risks when running, but please all do your best to secure your own safety, and look out for fellow runners too! And as always, check in on each other. 

This week we’re revisiting an old favourite in the realm of Swara Zoom sessions; we have a second instalment of Kundalini Yoga with Lydia. Last time we worked on our core, and boy did we feel it afterwards! This time we’re using an ancient practice to stand strong in the face of chaos (I can’t think of a more relevant theme right now), and this energizing and physical routine will work on breathing, energy flow and movements to achieve it.

All you need is a mat/blanket/thick carpet and a quiet space. All are welcome to join, no experience necessary, and no specific physical requirements or limitations. Lydia is a Swara and an experienced Kundalini Yoga instructor, and several Swaras have regularly joined her online sessions since our first Swara session a few months back.

Join the practice on Wednesday 30th September at 6.15pm, with a short cerebral warm-up in the form of some Swara trivia with new quizmaster Ameet Shah!

Get full details in the Starting Line: https://sway.office.com/Ff50xzE15yLogrVd?ref=Link

#StandStrong

What a week of beautiful runs! We had some joint birthday runs, and a number of socially-distanced birthday celebrations, with members of the club sharing best wishes and long distances all over the place! Such a beautiful display of running friendship and kinship, and I hope everyone that has a reason to celebrate this week will feel well surrounded with friends and family, even if it’s from a distance. Well done to all who ran, walked, rode, and showed immense solidarity in a variety of different ways. Some new challenges have also emerged, especially for the younger members…instead of running your age, run your birth year!

Find some photo highlights in this week’s Starting Line: https://sway.office.com/G8dDsRZi3hq5l0Kl?ref=Link

This week, as promised, we have a Swara Show & Tell from a Swara in the diaspora! Hermann Kambugu has shown up for innumerable editions of Nairobi Standard Chartered Marathon, Mount Kenya Ultra, and other Swara and Kenya-based runs, and has also been sent around the world to run in far-flung destinations as a running ambassador! We can’t wait to hear more, live and in direct from Hermann himself, live from Kampala, Uganda! Tune in Wednesday 23rd September. Remember to join at 6.15pm, for some running trivia to kick us off, this time led by Ameet Shah, taking over from Davis Munene!

Full details in the Starting Line, as well as details of a virtual from brought to you by Run Beyond and Team Jasho: https://sway.office.com/G8dDsRZi3hq5l0Kl?ref=Link

#SwarasAbroad

It looks like Swara mileage is going up and up, like the temperatures in Nairobi, much to everyone’s joy! Soon we’ll be complaining about the heat again, no doubt…what’s life if there’s nothing to complain about? And yet, we live to run another day! 

Find this week’s Starting Line here: https://sway.office.com/k3BBMgPTCErfnojV?ref=Link

Last week we heard from Peter ‘Chicharrito/The Inkalimeva’ Muia, in a fantastic Show & Tell, and this week promises to be another great online session, this time with our very own Six Star General; marathoner with swag; head cheerleader (always go to her if you’re feeling a little down on yourself for a pick-me-up), who is also sometimes known as F2 (ask anyone with links to the Hash House Harriers community why and how)…yes, it’s Felicita Kagwanja!

Tune in Wednesday 16th September at 6.15pm to hear Show & Tell with Felicita Kagwanja.

You can also look forward to another cerebral warm-up led by Davis Munene, so come on time with your thinking caps on. 

Find full details in the Starting Line: https://sway.office.com/k3BBMgPTCErfnojV?ref=Link

#ShowUsYourStars

Hands up who went running this Monday morning? My hand is so far down I’m going to have to dig it back up from where it’s been hibernating underground. My hats to all of you who still hit the cold, grey, rainy streets this morning, that takes true grit and determination! A wise woman once told me that your body also needs rest, so remember to treat your body to as much love as necessary so that it keeps working for you and doesn’t turn against you! 

Speaking of giving your body love, your feet are one of the most important parts of your body, as runners, and last week George Parkes of Run Beyond gave us some evidence-backed pointers on how best to treat your feet with respect, by being conscious about our footwear choices. Don’t forget, all members of Nairobi running clubs get a tasty 10% off all running shoes at Run Beyond, and they also do home delivery for any last-minute orders, or if you’re stuck at home/in the office. Check them out here.

This week we’re hearing from the smiliest runner I know, and one that has achieved some crazy feats that would reduce even the hardiest of runners to crumbs, but he takes it all in his stride. Tune in Wednesday 9th September at 6.15pm to hear Show & Tell with Peter Muia.

You can also look forward to another cerebral warm-up led by Davis Munene, so come on time with your thinking caps on.

Full info in this week’s Starting Line: https://sway.office.com/40zhGGy8Ds8aDksS?ref=Link#Show&Tell