Listen to your body. If your DOMS is bad, you may need a day, or sometimes multiple days, of complete rest to give your muscles a chance to repair. At a minimum, you’ll want to skip high ...

Top left: Grant Venter. Top right: Syboné Hanekom. Bottom right: Mthokozisi Ndlovu. Bottom left: Marike Wasserman. > Photos: Stefan de Villiers and Blake Linder The region’s best athletes ...