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Monday 17:30 - 19:00 Tuesday 17:30 - 19:00 Thursday 17:30 - 19:00

Run/Walk For Life - Table View

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Run/Walk For Life - Table View

Start with fitness, stay as friends. Where no one judge you because of your size, colour or fitness level! Each members weight loss and fitness goals differ.

A place where can exercise in a safe environment, feeling good about yourself, and reaching goals! Run/Walk For Life is an exercise programme that accommodates all walks of life. We invite all levels of fitness to join us from low to non-existent. Run/Walk For Life is structured in order to help each individual achieve these goals by customizing and personalizing the training schedule to suit you. All members performance's are monitored with our computerized system in order to make sure those goals are reached and fitness levels improved. We here at Run/Walk For Life Table View welcome you into our constantly growing family of fieldee's, walkers, runners and general fitness members. You can find us at the Table View Primary School in Fair Way Road. We are an evening branch that starts at 17:30, exercising on Mondays, Tuesday and Thursdays. Contact Cheryl Jamieson : 0766146630
Email: made4anangel@yahoo.com

24/09/2025

Heritage Day ..... Our Way 🇿🇦
Nantes 10km Road Race!
How blessed are we in South Africa to celebrate all different cultures.

24/09/2025

Happy Heritage Day! 🎉

From sizzling braais to colourful traditional wear, we’d love to see how you celebrated today. Share your moments with us and let’s honour our diverse heritage together. 🇿🇦

22/09/2025

Chapmans Peak Challenge 21.1km
2025/09/21
The route will never change - tough but beautiful! Well done to our members that conquered this challenge (Running up and down Chapmans Peak). The views were breathtaking and the the free beer at the finish line was just an added bonus 🫣.

19/09/2025

KNOW YOUR DISTANCE !

5 kilometers (km): This shorter distance race is among one of the most popular types of races. They can be found on a local level to an international level. The race can be about speed, can carry a theme or support a local charity making this race distance popular with all runners from beginners to the experienced.

Fun Run: Fun runs are usually a themed or obstacle course type race. Often high numbers of runners participate in many waves throughout the day and partake in costumes, colored powder, mud, water, or physical obstacles. These races are meant to be amusing, a bit physical, but with much less focus on the actual running.

10km: A mid-level distance, the 10km provides people a race to push into the double digits mark. Increasing length means increasing time and force on the body as well. However, the distance is great in providing a way to progress a runner's endurance or push to achieve a personal best in preparation for a half marathon.

Half Marathon: The first of the long-distance races, the 21km race is usually the most popular among all the long distances. The races are usually held in fairly large towns and cities with an increased field size from that of 5-10km. With more participants, this typically means more support along and off the course from volunteers to spectators. This distance is more of a major event by gathering both elites and amateurs together with most races awarding you a finisher's medal and a follow-up afterparty.

Full Marathon: The champion of long distances. Some consider it the ultimate long-distance achievement with only about 1% of the world's population participating and finishing the 42km distance. Marathons require long training programs, anywhere from 12-20 weeks before race day, and the average finishing time is around 4 hours and 30 minutes while elite finishing times are just minutes above 2 hours. Some races are prestigious and require a previous qualifying finish time, some have a lottery to enter, and some are open for all. The price tags to run marathons are often more expensive to that of the lower mileage races because a marathon requires a part of the city to shut down for the majority of the day and utilize high numbers of support workers from emergency respondents to waste management workers. Often this distance requires a bit of travel and time before the day of the race to do race bib pick-up at an expo and often the day after for rest and recovery, making the marathon a weekend event. The reward of tech shirts, finisher's medals, and race photos are nice souvenirs to accomplishing such a distance.

Trail Run: Trail runs range in length from single digits to over 100km plus. The difference with trail runs versus road runs is that you perform the run on usually a hilly or mountainous hiking trail. Technical difficulty can vary in degree from weather, altitude, and uneven surfaces. Trail runs focus on nature and terrain more so than about speed.

Ultra Run: If you are an extreme runner and looking to always push your limits in distances you can set your sights on the ultra runs. They range in length from 50km to 1000km, covering a day to 10 days. This type of race is for a small majority of people, in good health with a very strong running base.

17/09/2025

From the Coach Corner!

Ladies .... This one is for you.

One thing I'm seriously are finicky about, is my sports bra.
There is nothing more uncomfortable that wearing the wrong underwear when exercising lm

Finding the correct sports bra can be real daunting, but also essential! Sports bras is not a fashion trend, but exactly a must.

I know when you bigger on the chest size, it's difficult to find the right one for you, but my advice, invest in professional fitting and invest in that little piece of material.

Not wearing the right one can lead to pain, discomfort and sagging (.)(.)
A good sports bra can prevent the breasts moving up to 83% which means less pain and more gain from your training.

5 Things you need to know when purchasing a sports bra

Measure up :
Getting measured is really important.
Some of us is really shy to get measured, but this is really important! At the end of day the one that measures you also have bo***es, and saw all kind of tattas. So suck it up buttercup, and get them measurement!

Active level :
Running is a high impact sport, so most runners will wear a high impact support bra. In the case of yoga, you will be able to walk away with a lower support. The size of the twins will also play a roll. If their name are A's you will more likely wear a medium support than the twins that's called D's(get wear I'm going).

No sweat fabric :
Most bras are made out of moisture-wicking fabrics to keep the skin dry and chaffing.
Rather leave the lace for an other time!
Look at the labels when purchasing.

Do the test :
This might sound a bit weird...... But jump around in the fitting room, and depending on the size of the fitting room, you can fit also in a couple of yoga movements, squats, running movements ect. Just try to keep it quiet. We don't want the security to come look!
If there is bulging at the cups, it means the bra is to small, and if there's wrinkling the cup size is to big. The back of the bra shouldn't ride up, if it does, get a smaller size.

When to replace a sports bra:
Other than the obvious signs, loss of elasticity, fabric tears, and, increase of breast movement
If you wear your, bra 3 to 4 times a weak, you will need to replace it every 6 to 12 months.

15/09/2025

Meet our Star of the Show!

Charlotte is our friendly 4 legged furry member. She loves cuddles and hugs, and for sure do get a lot of attention when coming to training sessions.
This passed weekend Charlotte, with her mommy, Anja , took part in the Gun Run 5km Pet Walk, and brought back her very first 5km medal.
We sure can say .... Charlotte is cuteness overloaded!!! 🦮

10/09/2025

𝗗𝗶𝘁𝗰𝗵 𝘁𝗵𝗲 𝗰𝗼𝘂𝗰𝗵: 𝗕𝗲𝗴𝗶𝗻 𝘆𝗼𝘂𝗿 𝗳𝗶𝗿𝘀𝘁 𝘀𝘁𝗲𝗽𝘀 𝘁𝗼 𝗮 𝗵𝗲𝗮𝗹𝘁𝗵𝗶𝗲𝗿, 𝗵𝗮𝗽𝗽𝗶𝗲𝗿 𝘆𝗼𝘂! 🥳🚶‍♀️🏃‍♂️🤸‍♀️

At Run/Walk For Life Table View , we'll be with you every step of the way, from couch to your very first 5km or new distance goal!

Let's lift off together! 🚀 No matter what your goals are — whether it's running, walking, fitness, or enhance your overall health — we'll provide a tailored programme just for you. 👟🎯

𝘕𝘦𝘦𝘥 𝘴𝘶𝘨𝘨𝘦𝘴𝘵𝘪𝘰𝘯𝘴 𝘰𝘳 𝘨𝘶𝘪𝘥𝘢𝘯𝘤𝘦? We'll help provide a clear path to ensure you are comfortable and enjoying your journey! 🤩💪

We understand that making life-changing decisions like this can be intimidating and overwhelming - that's why we assure you we'll be with you every step of the way - literally. 🏃‍♀️🚶‍♂️

COUCH TO FITNESS: 100%
💫 Couch to personal goal!
💫 Access to the RWFL app!
💫 Three sessions per week!

>>> Join us and start your fitness journey with expert guidance! Your best life awaits you! 💚

Special fee to those that are part of Table View Neighbourhood Watch!

Contact us on 0623282241 or 0838656224

10/09/2025

DID YOU KNOW?

Runners often obsess over training plans, shoes, and nutrition, but one of the simplest tools for recovery might already be sitting in your closet: a tennis ball.

Rolling a tennis ball under your foot does far more than feel good after a long run. This small act helps release tension in the muscles and fascia of your feet, which often take the brunt of impact with every step. By breaking up tightness, you’re not only easing discomfort but also improving overall mobility.

The benefits go deeper than relaxation. This self-massage technique stimulates blood flow, bringing fresh oxygen and nutrients to the area while flushing out waste products that build up during training. The result? Faster recovery, reduced stiffness, and a lower chance of developing nagging injuries that come from tight, restricted tissue.

Think of it as giving your feet the maintenance they deserve. Just a few minutes each day can increase flexibility, making your stride feel smoother and more efficient. And the best part? You don’t need expensive gear or a fancy routine just a tennis ball and a bit of consistency.

Next time you finish a run, instead of immediately collapsing on the couch, take 5 minutes to roll your foot over a tennis ball. It could be the difference between feet that feel heavy and stiff, and feet that are light, strong, and ready for the next workout.

10/09/2025

FROM THE COACHES CORNER
Coach Cheryl

Discipline means sticking to the plan. Trusting the process. Doing the work when no one's watching. That's how progress is made—not by waiting to feel ready, but by moving forward regardless. Because in the long run, it's not motivation that gets you to the finish line—it's discipline.

Discipline often feels lonely. It means saying no when everyone else says yes. It means early mornings, late afternoons, skipped shortcuts, and hard choices that don't always make sense to others at least not right away.

But discipline is the bridge between goals and results. Between the life we have and the life we want. Whether it's choosing to move your body every day, changing what’s on your plate, or breaking habits that no longer serve you—discipline is the quiet act of self-respect.

This isn’t about judgment. It’s about the power of choosing a different path one that might not be popular at first, but leads to growth, energy, confidence, and longevity.

To everyone who's doing the hard work when no one’s watching: keep going. The results will come, and when they do, the world will finally understand what looked “crazy” at first.

10/09/2025

2025/09/07
Khayhalitsa 10km
Our 2 Coaches caught in action running the streets of Khayhalitsa.

10/09/2025

Celebrating achievements!
Walker of the Month : Jason Scott-Smith
First official 5km: Michael and Farren Whyburd

Address

The Table View Neighbourhood Watch Building Soccer Field Road (off Penntz Drive) Table View
Cape Town
7441

Opening Hours

Monday	17:30 - 19:00
Tuesday	17:30 - 19:00
Thursday	17:30 - 19:00

Telephone

0766146630

Website

http://www.rwfl.co.za/

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Our Story

The Run/Walk for life program is great for all ages and fitness levels, with the emphasis on improving fitness levels, promoting weight loss and stress relief.

Our program consists of 3 sessions a week allowing sufficient time for muscles to recover and facilitate a reduction in risk of injury.

Exercises are prescribed in a manner that is tailor made for the individual which is vital to our program so that you don’t over exercise and equally that you don’t under exercise – consequently you will exercise with a group of people of similar fitness and ability as yourself and we monitor your performance very much in the same way as a personal trainer and it allows you to exercise in a safe and social environment.