5 Simple Tricks To Make You A Better Runner

5 Simple Tricks To Make You A Better Runner

 Kirsten Oliver_Lesotho Ultra trail 2014-2346

Running is a mental sport. At times, negative thoughts can get in the way of a potentially great day on the trails and make it a mediocre one. You think, “I’m never going to get faster,” “I’m a horrible runner” or “I’m way too tired for this,” and suddenly every second placing one foot in front of the other becomes excruciating (Huffington Post; 2015).

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These 2 Basotho Creatives Are Leading The Way In Lesotho’s Design Scene

 

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‘Maleeto Monyau & Phutheho Ranooe of House of Thethana (The New Age; 2015)(Photo: Lineo Segoete)

In Lesotho, where fashion is still a relatively young industry, two Basotho designers have identified a space in the creative scene. Phutheho Ranooe, 29, and ‘Maleeto Monyau, 30, are House of Thethana, a textile design duo who specialise in an innovative assortment of futuristic prints for men and women.

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Shrimp and Vegetable Summer Rolls

Shrimp and Vegetable Summer Rolls

Shrimp and Vegetable Summer Rolls

Vietnamese rolls stuffed with shrimp get crunch and colour from yellow peppers, lettuce and carrots—which, like most orange fruits and vegetables have great health benefits.

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Treatment For All Ages

Treatment For All Ages

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The Maliba Mobile Clinic made its second trip to the Kota community since the repair of a bridge which was preventing access.

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Benefits Of Hiking

Benefits Of Hiking

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There’s science behind the feel-good workout

With all of the trendy workout classes and pricey boutique fitness studios out there, you might feel the need to get back to basics (Daily Camera; 2014).

But don’t worry, simple activities can still get you in awesome shape: A recent study in the American Heart Association’s journal Arteriosclerosis, Thrombosis and Vascular Biology found that moderate exercise, like walking, and vigorous exercise, like running or spinning, produce similar health benefits (Daily Camera; 2014).

Science, experts and hikers agree that the activity provides tried-and-true health benefits, inside and out. Here are four research-backed reasons you should hit the trail (Daily Camera; 2014):

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Mushroom & Chicken Meatballs With Baby Marrow Pasta

Mushroom & Chicken Meatballs With Baby Marrow Pasta

 

A low-carb dish that’s hard to resist (Food 24; 2015).
 
recipes, chicken, mushroom
Image by:
Recipe from: Mushroom SA – 29 June 2015
Preparation time: 20 min
Cooking time: 15 min
Servings: 4

The Health Benefits of Horseback Riding

The Health Benefits of Horseback Riding

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Before we all had cars to drive in, people used horses to get around, and almost everyone was taught to care and ride a horse. Today, our dependence on these large mammals is non-existent and horseback riding has become recreational. There are many obvious health benefits to riding, including strong core and legs, but there are also many less obvious benefits, such as boost in confidence and meditation (Health Fitness Revolution; 2015).

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14 Most Beautiful Borders in the World

 

14 Most Beautiful Borders in the World

As a geography major I love anything to do with maps and borders, so I wanted to compile a list of some of the most beautiful borders in the world. Borders are all man-made but many have dramatic landscapes and distinct culture, making borders special places. And some really stand out as majestic places to travel to and cross for there sheer awe-inspiring beauty. These are not in particular order of ranking (ShawnVoyage, 2015).

1. South Africa/Lesotho Border

One of the stranger borders on the maps because Lesotho is surrounded by the country of South Africa. What makes this border special is the dramatic mountainous landscape of Lesotho mixing with the warmer and lower elevation of South Africa. The views are stunning with cliffs, lakes, waterfalls, and remote villages (ShawnVoyage, 2015).

south africa lesotho

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To Kota, Finally!

To Kota, Finally!

 

The Maliba Mobile Clinic was able to travel to the Kota community for the first time since a damaged bridge has been repaired.

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The Benefits of Altitude Training for Non-Pro Runners

The Benefits of Altitude Training for Non-Pro Runners

 

Lesotho Ultra Trail, 2014 hosted at Maliba Lodge

Lesotho Ultra Trail, 2014 hosted at Maliba Lodge

 
Training at altitude–that is, between 6,000 and 10,000 feet above sea level–is like a legal performance enhancer, thanks to its ability to boost oxygen-carrying red blood cells. That’s why Nick Symmonds headed to the mountains of Mexico this past winter, Desi Davila Linden went to the Kenyan highlands, and other pro runners gathered in mountain towns like Flagstaff and Boulder for weeks or months at a time. Most coaches recommend spending at least two weeks at altitude, but it’s not an all-or-nothing proposition: Even if you’ve got only a week to spare, training in the mountains can trigger physical and mental benefits that will last for several weeks after you return to sea level (Hutchinson, 2015).
 

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