Move & Thrive with Dr Siya_K

Send us Fan MailThousands of runners took on the 85.7 km journey from Durban to Pietermaritzburg in the 99th Comrades Marathon, and I was one of them.In this episode, we reflect on the highs and challenges of Comrades 2026, the lessons learned along the way, and the gratitude that comes with crossing the finish line. We explore resilience, adapting when things don’t go according to plan, the power of community, and why recovery is an essential part of performance.This episode also features reflections from fellow runners from Adventist Athletics Club, sharing their unique experiences from the Ultimate Human Race.Whether you’re a runner or someone pursuing a big goal in life, this episode is for you.

Send us Fan MailJust days before the Comrades Marathon, I received a phone call that completely caught me off guard. What started as a “concerned warning” quickly turned into a moment that challenged my confidence and forced me to reflect deeply.Have you ever had someone question your journey… your discipline… or something you’ve worked so hard for?In this episode, I unpack that experience and confront some of the most common myths about running - like “running ruins your knees” and “it makes you age faster.” More importantly, we explore how these myths can shape our mindset, limit our potential, and distract us from what truly matters.This is not just about running - it’s about learning to think critically, trust evidence, and protect your passion from uninformed voices.If you’ve ever doubted yourself because of what others say… this episode is for you.Tune in, and remember: Respect the load. Respect recovery. And never let myths outrun your purpose.

Send us Fan MailYou've done the training, but do you have a race plan?In this episode, I share the key strategies that transform fitness into peak performance. Learn how to pace effectively, fuel and hydrate correctly, prepare mentally, recover optimally, and execute a race-day plan that sets you up for success.Whether you're preparing for a 10km, marathon, ultra-marathon or cycling event, this episode will help you race smarter and perform at your best.Fitness gets you to the start line. Strategy gets you to the finish line. 

Send us Fan MailWith just three weeks to go before Comrades Marathon 2026, I'm taking you inside one of the most important and most misunderstood phases of endurance training: the taper.In this episode, I unpack the science behind tapering, why reducing mileage can actually improve performance, and how to arrive at race day fresh, strong, and mentally ready.

Send us Fan MailTraining doesn’t make you better, recovery does. In this episode, I unpacks the science and reality behind recovery in sport. From ice baths and stretching to sleep, nutrition, and mental recovery. This episode separates evidence from tradition and hype. Learn which recovery strategies actually work, why one size never fits all, and how to design a recovery plan that supports performance, reduces injury risk, and sustains long‑term athletic success. Whether you’re an athlete, coach, or clinician, this is a must‑listen for anyone serious about performing better by recovering smarter.

Send us Fan MailIn this inspiring episode, I have a conversation with Steve and Thembi Mashabane, a married couple passionate about running, health, and doing life together. From how their fitness journey began to preparing for their second Comrades Marathon, they share the realities, challenges, and rewards of pursuing an active lifestyle as a couple.We explore how running has strengthened not only their bodies, but also their relationship, discipline, family life, and personal growth. Steve and Thembi open up about balancing training with work and family responsibilities, supporting each other through demanding seasons, and staying committed to their goals together.Whether you are a runner, a couple looking to become more active, or someone searching for motivation to start your own wellness journey, this conversation will encourage you to take the first step and discover the power of growing stronger together.

Send us Fan MailTraining for the Comrades Marathon is hard, but training when life is already full is even harder. In this episode, I share six practical ways I stay consistent while juggling work, family, church, and fatigue. No perfect weeks, no guilt, no overcompensation - just real-life strategies that actually work. If your training keeps colliding with real life, this episode is for you.

Send us Fan MailHeel pain isn’t just an inconvenience; it can quietly derail performance. In this episode, we unpack plantar fasciitis in sport, moving beyond the label to understand the real drivers behind the pain. From biomechanics and training errors to footwear and recovery, we connect the dots between load, movement, and injury. Most importantly, we explore practical strategies to help athletes move from pain back to peak performance.

Send us Fan MailThis episode breaks down Iliotibial Band Syndrome (ITBS), one of the most common causes of lateral knee pain in runners, cyclists, and endurance athletes.Join us as we explore why it happens, how to prevent it, and the most effective, evidence-based strategies for treatment and rehabilitation. Featuring guest Neo Molefe, a 3rd year Physiotherapy student at Wits University, hybrid athlete, and community builder - bringing practical insights to help you train smarter, stay injury-free, and perform at your best.

Send us Fan MailIn this episode, we unpack PEACE & LOVE, a modern, evidence-based framework for sports injury recovery. Discover how early, guided movement, progressive loading, and the right mindset can accelerate your return to sport - helping you come back stronger, more resilient, and better prepared for performance.

Send us Fan MailAs athletes, we’re training harder and competing more, yet injuries and burnout are increasing. In this episode, we’re unpacking the real value of Pilates and Yoga in sport, not just for flexibility, but as powerful tools for performance and rehabilitation. I’m joined by Marelee Fourie, physiotherapist, Pilates instructor, and founder of Marelee Fourie Physiotherapy in Johannesburg.

Send us Fan MailWant to run faster, longer, and stay injury-free? In this episode, we’re joined by sports physiotherapist Mr Khuliso Netshivhangani, who shares expert insights on why strength training is the missing link for many runners. We unpack the science, address common mistakes, and offer practical strategies to help you build strength without compromising your running. If you’re serious about performance, resilience, and longevity, this conversation will change how you train.

Send us Fan MailEndurance runners think a lot about injuries, but often miss the early signs of illness, fatigue and system overload. In this episode, Dr Abongile Qamata breaks down the hidden health risks runners face. Learn how to spot red flags early, protect your body, and stay healthy enough to keep showing up on race day.

Send us Fan MailIn this episode, I share my personal journey as I prepare for my fifth Comrades Marathon, one of the world’s most iconic ultramarathons. I talk about my humble beginnings, what it takes to train for nearly 90 km, and how discipline, faith, and resilience shape both running and life. I also answer listener questions on training, injury prevention, and balancing running with family, work, and faith.

Send us Fan MailSport is more than competition; it’s a source of identity, confidence, health, and opportunity. Yet for millions of women and girls, access to sport remains unequal and full of barriers. In this episode, Professor Corlia Brandt joins us to explore the progress, challenges, and unique health considerations shaping the future of women in sport.

Send us Fan MailThis episode dives into why endurance begins in the mind long before it shows in the body. I speak with sports psychologist Martin Scheepers about building resilience, mindset, and purpose in training. Whether you're chasing a challenging sporting event or personal growth, this conversation reminds you that your mind is your greatest performance tool.

Send us Fan MailSleep is not a luxury; it’s the foundation of health, performance, and emotional resilience. Through science and Kuhle Nkwenkwezi’s journey, we explore how reclaiming your nights can transform your days.

Send us Fan MailWe train hard, try to sleep more, and eat well - yet many of us are still exhausted. In this episode, we unpack why fatigue persists even when we’re “doing everything right.” Discover the 7 types of rest and which one your active lifestyle might be missing.

Send us Fan MailIn this episode, I explore fasting (voluntary abstention from food) from all angles: its history, the science behind it, the different methods, and how to practice it safely and intentionally.

Send us Fan MailIn this episode, we explore the powerful intersection between health and spirituality. I’m joined by a friend and a brother in Christ, Mr Itu Maboye. 

Send us Fan MailIn this episode, I explore what it means to guard the mind, to confront inner emptiness, to heal emotional noise, and to rediscover purpose. And most importantly, we reflect on how to find rest, renewal, and clarity.

Send us Fan MailIn this episode, I uncover the hidden cost of borrowed energy and share my personal battle with stimulant dependence. Join me as I explore how stimulants disrupt the body, weaken natural strength, and cloud both health and spiritual clarity

Send us Fan MailIn this episode, I share my two-month journey of cutting out added sugar, even through the indulgence of the festive season. From battling withdrawal symptoms to experiencing surprising health breakthroughs, discover how going sugar-free completely transformed my body, mind, and energy.

Send us Fan MailIn this episode, I'm tackling a topic that affects communities everywhere: how to lose weight effectively, with strategies that are realistic, sustainable, and grounded in science. 

Send us Fan MailIn this episode, we explore hiking as more than a leisure activity; it is a meaningful, health-enhancing, and transformative practice. Professor Veronica Ntsiea, a physiotherapist and academic, shares her personal journey into hiking and offers practical insights for anyone thinking of getting started.

Send us Fan MailIn this episode, we discuss nutrition as a prescription for optimal health. Nutrition plays a crucial role in maintaining and promoting overall well-being. I’m joined by Dr Muziwakhe Tshabalala, a respected physiotherapist, health advocate, and committed man of God, whose disciplined vegan lifestyle continues to inspire many, myself included.

Send us Fan MailThis is a must-listen episode. We unpack one of the most essential pillars of sports performance: nutrition. We explore how the fuel you choose shapes your training, boosts competition readiness, accelerates recovery, and even supports your return from injury.

Send us Fan MailIn this episode, we are joined by Professor Carel Viljoen, a sports physiotherapist and academic, as we explore the prevention and rehabilitation of running-related injuries, with a special focus on the knee.

Send us Fan MailIn this episode, we step inside the world of marathon performance as a sub-3-hour runner, Wandisile Nkwalase, shares the passion, discipline, and mindset that define his remarkable journey. Through this powerful conversation, we unpack the lessons, challenges, and strategies that shape a true marathon athlete.

Send us Fan MailIn this episode, I’m joined by sports podiatrist Lucas Breedt for an insightful conversation about how running shoes influence both performance and injury risk. We explore how the right footwear can enhance efficiency, support biomechanics, and help prevent common running injuries.

Send us Fan MailIn this episode, I'm having a conversation with an experienced elite runner and coach, Wandisile Nongodlwana. We are discussing the importance of precision in running, unpacking key training strategies and race-day tactics designed to help runners perform at their best.

Send us Fan MailDo you find your speed or power fading towards the end of training or competition? The missing link might be durability. In this episode, we unpack what durability really means and why it’s a game-changer for sustaining performance when fatigue sets in.

Send us Fan MailDiscover how smart nutrition transforms health, boosts energy, and powers peak performance, from everyday living to elite sport. In this episode, you will learn practical, science-based strategies to eat, move, and live with purpose, because your body deserves more than just food; it deserves fuel.

Send us Fan MailIn this episode, we are discussing why your past sports injuries might be your biggest predictor of future injuries. Your past injuries tell a story, and if you listen carefully, they can guide your training, your recovery, and your performance longevity.

Send us Fan MailIn this episode, we dive into a topic that affects almost every runner: running load management. We’ll talk about what running load actually means, why managing it matters, and several practical strategies you can start using right away to keep your training safe and sustainable.

Send us Fan MailIn this episode, we are exploring injury risks associated with running, with a special focus on biomechanical factors. Understanding how our bodies move helps us train smarter, stay healthy, and perform better.

Send us Fan MailIn this episode, we are diving into the principles of exercising smart and safely, using running as an example. My goal is to help you enjoy exercise while staying injury-free 

Send us Fan MailThis episode explores the urgent issue of physical inactivity and its impact on health and wellbeing, offering practical tips to help you embrace active lifestyles. 

Send us Fan MailThis episode examines the real-life challenges of establishing sustainable health habits and strategies for overcoming them. Dr Siya_K shared personal insights, practical strategies, and spiritual encouragement to help listeners move from struggle to lasting wellness.