You are going to face some gigantic hills along the Comrades route. To be prepared, attend as many hills training sessions as you can. It is excellent training on a challenging route to help build your strength and endurance.
We start at 05h30 from Village View Shopping Centre, on the corner of Van Buuren and Kloof Road, Bedfordview. Please park in the parking lot behind the shopping centre.
There are two groups, one running a pace of over 6mins per/km and one running a pace under 6mins per/km.
Parking is secure and there are cafes open early for a cappuccino after your run.
There are several water stops along the way. Please bring some money to buy yourself something to drink / eat at the garages.
If you are not training for Comrades, you are more than welcome to attend hills training. We would love to see you all there.
The distances increase in four-week blocks as follows:
2024/01/20 Bedfordview Hills - 18-20km
2024/01/27 Bedfordview Hills - 18-20km - Bakery Run
2024/02/03 Bedfordview Hills - 18-20km
2024/02/10 Bedfordview Hills - 18-20km - Bakery Run
2024/02/17 Bedfordview Hills - 25km
2024/03/02 Bedfordview Hills - 25km
2024/03/09 Bedfordview Hills - 25km
2024/03/16 Bedfordview Hills - 33km
2024/03/23 Bedfordview Hills - 33km
2024/03/29 Easter Weekend Training - Bedfordview Hills - 36km
2024/04/06 Bedfordview Hills - 25km
2024/04/13 Bedfordview Hills - 33km
2024/04/20 Bedfordview Hills - 33km
2024/04/27 Bedfordview Hills - 25km
2024/05/11 Bedfordview Hills - 25km
2024/05/18 Bedfordview Hills - 18-20km - Bakery Run
2024 Road Races
2024 Road Races
While we try to keep you updated on upcoming races in our newsletter, races sadly do get cancelled. Please don't rely on the fixtures lists from CGA, AGN and other provincial bodies that are being circulated. Instead, refer to trusted race listing sites for confirmed events with entries open.
We have introduced the BNAC PB Board to help us (and you) keep track of your personal bests. If you achieve a new personal best at a 10km, 21.1km, 42.2km or Ultra event in 2024, we want to know! We celebrate EVERYONE'S achievements, whether it is your first 10km in under an hour, your first 21.2km or your first-ever marathon.
1. Prioritise rest, sleep and hydration in the week before your race.
2. If you can get to bed slightly earlier than normal, please do so. Sleep is a huge contributor for recovery.
3. Do not change anything with your diet in the week before a race.
4. Drink sufficient water throughout the week. You do not want to get to the start line somewhat dehydrated and fatigued due to poor hydration.
5. Make sure your toenails are cut at least five days before. If not, this can very quickly ruin your day by cause blisters and severe discomfort. Don’t cut your toenails the night before please.
6. Ensure all your full BNAC kit is prepped and ready. Remember BNAC office hours are Wednesdays from 17h00 to 19h30 should you need to purchase or collect new kit.
7. Pack out your kit and nutrition the night before so you are not rushed in the morning.
8. Charge your watch.
9. Allow yourself ample travel time to get to the start venue. Rather leave earlier than necessary so you’re not rushing.
10. Eat no later than an hour before the start. You can't run without fuel but eating too close to starting time will only cause cramps.
11. For races over 10km, you may want to carry a small water bottle with you to stay hydrated (especially with the trend of races running short of water recently). Put Rehydrate or an electrolyte replacement in your water. Decide what you're going to do, and train in the same way.
12. Try to have a strategy. While it is impossible to know how your race will go, have a goal and a pacing strategy in mind. Do not go out too fast - especially on a marathon.
13. Try not to let the behaviour of other runners influence you into changing your plan. For beginners we suggest to avoid running fast at the start of a race. Passing those overenthusiastic people in the second half will make you feel much better!
14. Section-up the course. In a longer race, it can be useful to mentally divide up the course into sections. So for a half marathon, you run four times 5km, taking one section at a time. This also works by running from water station to water station, allowing short walk breaks at the water stations to recover.
Beginner Runners Group
New to running or coming back from an injury?
If you are new to running, or you are coming back from an injury, there are running groups to accommodate you. On Tuesday and Friday mornings, the group is lead by Jeff, leaving from the club at 5am and running at at pace of 7 minutes per km.
Ossy's Group, runs from the club on Wednesday evenings at 17h45 and Saturday mornings at 06h00. Routes are planned so that you can choose to run 5kms or 10kms. Ad hoc runs are also planned on other weekday afternoons. Days and times are communicated to on a Whatsapp group. Please message BNAC Admin on 066 468 3689 to be added to the group.
BNAC Kit
BNAC Kit
Our kit colours are red and yellow. You might think of these as
clashing colours BUT... They actually go together quite well -
like cheese and tomato on a sandwich! The striking contrast makes it all the easier for you to spot your clubmates at races. Your supporters will also easily be able to identify you amongst hordes of runners from the side of the road.
Most importantly, these our official club colours, approved by
Athletics South Africa. When representing BNAC at a road race
using a permanent license number allocated by us, you
must wear the official kit.
1. You must wear the BNAC vest, which is yellow and white with the Benoni Northerns logo on the chest. No other alterative can be used as "kit" when participating in an ASA-sanctioned event with a permanent license allocated to you by BNAC.
2. You may wear your choice of red shorts or tights PROVIDED they are the same red as the Benoni Northerns' red.
3. Please don't mix and match your club vest with black shorts or tights, or multi-coloured / patterned shorts or tights.
4. Kit orders must be placed via the Store. Payment is via PayFast.
5. You are welcome to come and try-on kit during office hours on Wednesdays from 17h00 to 19h30.
6. You can collect your kit from the office on the Wednesday after placing your order (subject to stock availability).
About Central Gauteng Athletics and ASA Licenses
Central Gauteng Athletics
BNAC is affiliated to Central Gauteng Athletics (CGA), the provincial arm of Athletics South Africa (ASA). ALL BNAC members must be registered on the CGA online system.
We no longer fill in the manual ASA forms on an annual basis. The CGA system updates automatically at the end of each year. This means that you do not have to register to renew your license at the start of each year.
BNAC Admin has access to the CGA system to view registered athletes' details and approve registered and paid athletes for the year.
ASA Licenses
As a registered member of BNAC, you will receive an ASA license for the year. This is a permanent license valid for a year and will enable you to participate in ASA sanctioned events and enjoy insurance benefits.
You will not need to purchase a temporary license to participate in races. Please do not pay for your CGA license on their website. BNAC does this on members’ behalf and it is included in the membership fee that you pay us.
We will allocate an ASA license number to you for the year. This can be collected from the office. ASA licenses are usually available from the end of January. Delays are not uncommon. BNAC Admin will inform members when ASA licenses are available for collection.
Only members who have paid their BNAC membership fees for the year and are registered on the CGA website will be eligible to collect their license.
A permanent ASA license cannot and will not be allocated to you if you have not registered as a member of BNAC on the CGA website.
You can check if you are registered by visiting the website. If you aren't registered, please kindly register.
NOTE! If you are a new member or you haven't registered for a permanent license since CGA implemented the new online system, you MUST register for a license on CGA's website. We no longer fill in the manual forms.
We do our best to keep your ASA license number the same. However, we can't keep your license number if you don't register as a member of BNAC. If you have taken a hiatus from BNAC and you sign up again next year, please be understanding that you may not receive the same license number you had when you were last a member.
BNAC Statement on Race Substitutions and Number swapping
BNAC Statement on Race Substitutions and Number swapping
The BNAC Committee has investigated claims of race number swapping by members of the club with the intention to use the results to submit as Comrades qualifiers. While there was an incidence of an injured member giving up a marathon race entry to another runner, the intention was not to submit the result as a qualifying time to Comrades nor has the result been used as a qualifier for Comrades.
We take these claims seriously alongside prudent verification of the results submitted by members for Two Oceans Marathon and Comrades Marathon qualification.
BNAC does not condone race number swapping in observance of Athletics South Africa’s Rule 26.1.12 pertaining to race numbers which is: “Competition/Race Numbers/Stickers are not transferable under any circumstances”.
• We urge members to follow the substitution processes prescribed by race organisers in the event of having entered a race and not being able to run it.
• Members are encouraged to raise concerns of suspected number swapping by another member with a BNAC Committee member. Claims should not be made on public forums such as Whatsapp chat groups.
BNAC Business Community Directory
Jan L. Jordaan Inc. Attorneys
Jan L. Jordaan Inc. Attorneys provides specialised services in the following fields:
Transfer of properties
Registration and cancellation of bonds
Deceased estate property transfer
Administration of deceased estates
Wills
Antenuptial contracts
The firm is a Level 4 BEE Contributor and value-adding supplier.
Installer of Industrial/ Commercial and Residential Paving, servicing the East Rand since 1996. We also munufacture a Bevel Bond Paver that we sell directly to the public for DIY projects
We are Full Status Property Practitioners operating primarily in Benoni. With over 30 years of Corporate Business experience we offer honest feedback & excellent service to both Sellers & Buyers.
Big Country 4×4 specialises in designing and manufacturing a wide range of products for the 4x4, overlanding and off-road vehicle industry. Our range of Storage Systems, Rooftop Tents, Roof Racks, Awnings and General Accessories is designed to suit most of the popular Leisure and 4×4 vehicles in the market. We distribute to numerous independent and franchised stores both countrywide and abroad. We also provide sales and fitment service direct to the end user at our Pomona distribution centre.
Manufacturing and supplying quality industrial chemicals to various industries for over 30 years.
We supply quality chemical solutions at affordable prices. Our range includes Automotive cleaners, Anti – Freeze, Radiator Flush, Tar Remover, SS Pickling Paste. Concrete cleaners, All Purpose degreasers, Rust removers, Paint Stripper, Electric Component/Motor Cleaner
Stainless Steel Cleaners, Solvent degreasers, as well as everyday dishwashing liquid, Bleach, Sanitiser
Looks by Lulia is a beauty salon offering the following services:
- Internationally (CIDESCO) certified makeup artist providing beauty, fashion and special effects makeup. Makeup services can be done in studio or on location.
- Classic, hybrid and volume semi-permanent eyelash extensions, using hypoallergenic Xtreme Lashes products that are safe and gentle on eyes. Looks by Lulia was selected as the Top Salon by Xtreme Lashes SA in 2022.
- Gel and acrylic nail overlays, tips and sculptured extensions, as well as gel toenails and nail art.
Crunch is a private gym located 1km from Benoni Northerns. Small group and private sessions are available. Sessions include strength training, stretching and cardio HIIT training. I train many runners from the 5km runner to the ultra distances ie; Comrades. My programmes improve your abilities, reduce risk of injury, and provide rehab training for injuries and mental prep for your goals.
Circus aerial dancing (lira) is also offered for teenage girls.
MF AUTOBODY is a family owned/run company that has been in business since 1986, with a staff compliment of 120 averaging 420 monthly repairs and a 98% Customer Satisfaction index rating and hold over 30 manufacturers approvals.
Our ethos is Dedication Integrity, Quality, Service,
The company you can trust with your precious vehicle where every customer is a VIP
We are a Garden Centre where you can tend to all your gardening needs like plants, pots, pebbles, fertilizers and a wide variety of garden goodies. We have years of experience. If you need gardening advice, ask us!
Compression therapy is easy, convenient, safe and painless. The therapy assists your body’s cardiac system in moving the fluids from the limbs back to the circulatory system to remove the unwanted material.
Medi-Aktiv active assists in:
✅️ Reduced DOMS (Delayed Onset Muscle Soreness)
✅️ Reduced muscle recovery time
✅️ Improved circulation for the removal of lactic acid
✅️ Improved movement due to the decrease in inflammation.
We specialize in all things Running! Need advice on the best shoes for you? We do assessments to determine what type of shoes would be best to suit how you run.
General legal services, divorces, debt collection, general litigation
Member: Michael Schaefer
Email: mike@schaeferlaw.co.za
Phone: 0119757028
Job Masters (Pty) Ltd
Providing Employers and Candidates with Staff Recruitment Services Since 1981covering Professional, Commercial and Industrial Sectors including Logistics and Pharmaceutical
Yolandi Schoeman Inc. is a boutique legal practice offering services in Conveyancing, Notarial services, Corporate & Commercial Law and Infrastructure/ Construction Law. Our clients range from big corporations to small businesses to the average Joe. We are experienced in providing pragmatic legal assistance at any stage of the matter. Whether this means managing clients clients legal risks before they become problematic; ensuring compliance with laws and regulations; drafting manageable and plain language contracts; or even complex matters, we are here to help.
Structural Steel Layouts and detailing on Tekla Structures. Heather has been in the structural steel industry since the late 1970s. After many years on the drawing board she started using StruCAD in 1993 and then went on to use Tekla in 2012. Our expertise includes Layouts, Mining Structures, Commercial Structures
We are a proudly South African distribution company that distributes a number of one of a kind skincare , hair removal and weight loss products. We pride ourselves that we have scouted many agents all over the country that have grown their income tremendously through our distribution.
All IT related support and sales: Desktop support, Server support, Wireless setups, UPS's. I currently support a wide range of clients, from home users to International corporate companies.
Member: Stacy Henning
Email: etienne@mccsolutions.co.za
Phone: 082 847 8128
SWC QUIP (PTY) LTD
We provide Truck and Trailer Spares, Lifting and Rigging Equipment, Livestock Equipment, Fencing for Farmers.
I am a passionate property practitioner. If you are buying or selling a home, please allow me to assist. I do free property valuations and can assist with finding your dream home!
Back2Balance offers holistic assessments using the Lyno Method to identify the areas in the body where unresolved physical and emotional trauma cause restrictions in fascia mobility; the cause of chronic pain and recurring injuries.
Our soft and gentle technique, combined with active movement and breathing, activates the parasympathetic nervous system and facilitates the release of these fascia restrictions, restoring the neural pathways necessary for optimum function.
Specialised running coach with over 10 years of experience in endurance sport. Completed 9 x Comrades Marathons with a PB of 07:25, 6 x Full Ironman, 12 x 70.3 Half Ironman.
At Mark Dingle Coaching, you can look forward to:
- Personalized training programs, designed specifically to your individual goals and abilities
- Feedback on performance and progress
- Provide direction for pace and distance
- Injury prevention tips
- Race day planning, advice and nutritional plans
All levels are welcome, starting from beginners to experienced athletes.
Together, we can work to achieve your full potential.
