Urban Swaras Running Club

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 

If 2020 were a weather it would be a hurricane. With winds and rain that tear up everything in its path. But little did we know that when Swaras say they run come rain or shine, we really meant it. As the year passes us by, members of this club manage to find renewed stores of energy to accomplish great things and show that where there’s a will, there’s a way! From birthday runs, to never-ending hill runs in the Rift Valley, and mountains and PBs, we’ve had it all this past week! And we heard from heroic Swara pioneer, Sarah Wawa on Wednesday’s Show & Tell…could she have inspired us to go and knock it out of the park this week? Either way, congratulations to everyone! Find a whole bunch of FOMO-inducing photo highlights in the Starting Line: https://sway.office.com/VF3sphyYDctmIzAW?ref=Link

For those of you that are lacking energy or inspiration, don’t sweat it. Do what you can and be proud of every little achievement. Running is the most personal of sports…you can do it on your own, you can take it at your own pace, and you answer only to yourself. So keep running, and whatever you do, enjoy it and stay safe.

This week we’re hearing from someone who has done more for Nairobi’s running community than most, and in pursuing his game-changing business venture in Kenya’s capital he’s also broken down barriers between running clubs, and helped introduce many people to the Kenyan running scene through coaching and equipment.

So don’t miss An Audience with George Parkes, founder of Run Beyond!

This Wednesday 2nd September at the slightly earlier time of 6.15pm (talk starts at 6.30pm).

We will have something new to titillate you, courtesy of veteran Swara (that doesn’t mean old 😉 )Davis Munene…so be sure to tune in at the earlier time of 6.15pm for something a little special!

Full details in this week’s Starting Line: https://sway.office.com/VF3sphyYDctmIzAW?ref=Link

Don’t just run from A to B…#RunBeyond

It’s OK. I don’t blame you; it’s cold, the constant threat of rain hangs over us, like a literal dark cloud, and motivation can be hard to find. But for those of you who go against your instincts, and find the strength to get out and about and run, no matter how short or long, fast or slow, I salute you all. In my eyes, and the eyes of the club, you are all running heroes! The club is here to try and keep everyone motivated and encouraging, and in turn we hope that all members can do the same for each other. So whether it’s giving someone Kudos on Strava, honking your car horn at a runner in a yellow t shirt and shouting ‘strong’ at them, or sending a message to a fellow Swara to check how they’re doing, let’s all continue to do our bit for  each other. Check out photo highlights from the week in the Starting Line: https://sway.office.com/iOFpSzr7YkfU7Onp?ref=Link

This week we return to Swara Show & Tell, with a Swara that doesn’t need any encouragement to do amazing things! Sarah Wawa has achieved many firsts as a top female Swara runner for both speed and endurance, and has paved the way for many other female Swaras, showing us just what is possible with the right determination and training. We’re eager to hear her story, and I hope you’ll all join us on Wednesday 26th August at 6.30pm on Zoom.

Be sure to tune in Wednesday 19th August at 6.30pm on Zoom.

Full details in the Starting Line: https://sway.office.com/iOFpSzr7YkfU7Onp?ref=Link#SarahWawaTheSwara

Dear Swaras, 

It has now been six months of no schools, no normal workplace, and no Swara runs. It is high time we had a get-together, even it’s only a virtual one! So this week’s Zoom session will be a little different. No guest speaker, no VIP, no exercise session, we will ALL be the guests of honour. Join us for a Club meeting and social, where we can hear from the Club officials on what the club has been up to, and hear from all of us about what we’ve been up to as individuals, runners, and members of the community!

Be sure to tune in Wednesday 19th August at 6.30pm on Zoom.

Full details in this week’s Starting Line, as well as the link to order your road ID if you haven’t done so yet! https://sway.office.com/E4midaEC17BsrECP?ref=Link

#MeetTheSwaras

Dear Swaras, 

I hope your muscles have recovered from last week’s workout with Elvis. This week we’re not going to be working up a sweat, we’re going to be learning how a champion works up a gold medal sweat! Check out some highlights from the week in this week’s Starting Line: https://sway.office.com/7Mylfl16DwgaWClx?ref=Link

That’s in this week’s An Audience With…

Douglas Wakiihuri.

In the 1980s Douglas Wakiihuri astonished the world by triumphing in the world marathon championships as a relative unknown, and he went on to win gold at the Olympics, win the London Marathon (twice), the Commonwealth Games, and SO much more. We hear about his path to success, and his vision for the future of Kenyan running.

Be sure to tune in Wednesday 12th August at the slightly later time of 6.30pm on Zoom.

Full details in the Starting Line: https://sway.office.com/7Mylfl16DwgaWClx?ref=Link

Don’t forget! Swaras have got your back this month, as you can get 15% off all USN products on www.usnkenya.com with the code urbanswaras15.

AND as if that wasn’t enough, you can get 10% off your Road IDs with Fitness With David. Just go to http://www.davidthuo.com/safety-id and use the code SWARAS to claim your discount now.

#GoldMedalSweat

One thing is for sure: since the geographic lockdown was lifted, Swaras have not limited themselves to Nairobi County: this weekend I saw runs in Nakuru, Nyandarua, Laikipia, Bungoma, Nyeri, and our neighbouring counties Kiambu and Kajiado, and I’m sure many more were host to Swaras too!Keep flying the Swara flag high wherever you are, and discovering new corners of our beautiful country, and most importantly, stay safe.

See photos from the week in the life of a Swara in this week’s Starting Line: https://sway.office.com/6UkOHYmDthTXDtyP?ref=Link

As if you weren’t being active enough…We want to make sure you’re not just running!

Join us for the third edition of strength training with Mr Muscle himself, Elvis Abonyo.

This time you can equip yourself with your own makeshift home gym:

2 dumbells or water bottles

1 stepper/bottom step of a staircase/heavy books/box/stool

Mat or blanket

Space to workout!

Be sure to tune in Wednesday 5th August at the slightly later time of 6.30pm on Zoom.

Full details in the Starting Line: https://sway.office.com/6UkOHYmDthTXDtyP?ref=Link#GetYourMuscleOn

This week the world almost ended. No, it wasn’t COVID, or global warming, or mass riots, or anything as frivolous as that.

GARMIN.WENT.DOWN.

As we all came to terms with the loss, many of us found ways around it. Hand-drawn Garmin stats, turning to lesser running apps (the eye is in the beholder), stopwatches, or even, simply, not running.

I sincerely hope that we are seeing a light at the end of the tunnel.
Personally, I don’t use a Garmin, in fact I thought it was the name of a UTI (it does sound like it no??) I am on Strava, you should all follow me 😉 But I feel for those of you for whom the bottom has fallen out of your world, or rather your watch.

For some photo highlights of some of the running action that went ahead despite the humungous hurdles, check out the Starting Line: https://sway.office.com/lHFlXEa9yPkeDSpR?ref=Link
To provide some comfort, here we give you another, splendid edition of…

An Audience With…

Almost every week we hear questions about run nutrition and replenishment of nutrients before, during and after runs. And because the club listens to you, we’re bringing you the Managing Director of USN Kenya, Rajesh Maini, to answer some of your questions on the subject! He’ll talk through some of the products that are specifically designed for the purpose, and how you can make the most of your recovery to get your body ready for the next battering!

Be sure to tune in Wednesday 29th July at the slightly later time of 6.30pm on Zoom.

Full details in the Starting Line: https://sway.office.com/lHFlXEa9yPkeDSpR?ref=Link

#NoGarminNoProblem

Dear Swaras,

Last week we all got a little bit starstruck for obvious reasons, having the pleasure of being talked to, entertained, and encouraged by Lornah Kiplagat, the record-breaking Olympian and long-distance runner. Thank you so much again to Lornah for giving us so much of her time, and giving us the wisest words: “enjoy running!”

We also saw all our latest Duka La Swara patrons receive their goodies, so we can’t wait to see you rocking them across Nairobi.

See the Starting Line for the much-anticipated results of our #RunWild challenge…https://sway.office.com/SZAkTzZwymWr4DDb?ref=Link

But before that, what’s in store this week?

An Audience With…

Well, I hear all the kids using the word ‘ultra’ these days, to describe something as ‘cool’, ‘awesome’ or in some way ‘very very good’. Well, this week we have the most ultra ultra guy, Wingkei Chan, treating us to An Audience With him! Wingkei is the only man in living history to have run to the Mount Kenyan Ultra, before running the ultra, then running home. If that’s not ‘ultra’ I don’t know what is. He’s also the founder of the Ultra Running in Nairobi club, which has done more for super long distance running than any other movement in Kenya (in my humble opinion).

Be sure to tune in Wednesday 22nd July at the slightly later time of 6.30pm on Zoom.

Full details and Zoom link in the Starting Line: https://sway.office.com/SZAkTzZwymWr4DDb?ref=Link

#BeUltra

We love it when a Swara runs their age. But we especially love it when many Swaras run someone’s age to help them celebrate, especially in these new, socially distanced times! So well done to all who ran with Sam Mugoya aka SMD Fly (our inaugural Show-er and Tell-er) for his age after his call to action. Though we’re pretty sure he’s actually 21 and just wanted to push us 😉

Meanwhile the rest of us were getting back in touch with nature, with Amanda’s official #RunWild challenge, which has so brought us buffalo on Mount Kenya, illegally smuggled ladybirds, and some truly cheeky monkeys, as well as an American Urban Swara…a real one, not the human one we all know about! Keep them coming, the #RunWild challenge is open until Thursday evening! Check out the photos and more on the challenge in the Starting Line: https://sway.office.com/G83S9h5HPVfvUv0C?ref=Link

An Audience With…
I do love a good build-up. As you’ve seen week in week out on our Swara Zoom sessions, I like to build tension, and heap praise on our guest of the week but in this case I really don’t need to. This week, we have An Audience With…oh who am I kidding, I can’t resist a good build-up.

This formidable lady holds many a world record, has run for the Netherlands competing in not one, not two, but THREE Olympic Games, dominating both road and cross-country running. She is also an accomplished sports entrepreneur, with a high-quality, on-demand sportswear company and a High Altitude Training Camp drawing aspiring runners from across the world.

That’s right, dear Swaras, this week we have An Audience With…Lornah Kiplagat. Tune in this Wednesday 15th July at 6pm on Zoom.
Full details in the Starting Line: https://sway.office.com/G83S9h5HPVfvUv0C?ref=Link

#Lornah4Life

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 🙂

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