Move & Thrive with Siya_K
Move & Thrive with Siya_K is the podcast for active people who want to move better, train smarter, and stay healthy for life - without burnout and without avoidable injuries. Hosted by Dr Siyabonga Kunene, a sports physiotherapist, coach, endurance runner, and cyclist, the show blends science, performance insight, and practical strategies to help you optimise your health and athletic potential.
Episodes
44 episodes
Exercise & Cancer: Moving Through Prevention, Treatment & Survivorship
Can exercise help prevent cancer? Can it reduce cancer-related fatigue and support recovery during and after treatment?Join me (Dr Siyabonga Kunene) and renowned oncology rehabilitation expert Prof Mary Lou Galantino (USA) as...
Why Have You Stopped Moving? — Exercise Is Medicine
In this episode of Move & Thrive, I’m joined by Michael Alves, a physiotherapist and academic, for an important conversation about the science of physical inactivity and the consequences of living a sedentary lifestyle. We explore a simple ...
The Medicine in Movement - A Conversation with Prof Georgia Torres (exercise physiologist)
In this episode, I sit down with Professor Georgia Torres, an exercise physiologist, to explore the science behind exercise and why movement truly is medicine.We unpack what it means to say "exercise is medicine" — looking at how movement a...
What Happens to Your Body When You Don’t Exercise? The Science of Physical Inactivity
What really happens to your body when you don't exercise? In this evidence-based episode we explore how physical inactivity affects your muscles, heart, brain, metabolism, immune system, and overall health. Discover why movement is medicine, ho...
Physical Activity – The Most Powerful Medicine We Don't Prescribe Enough
What if one of the most effective medicines for preventing disease, improving mental health, and extending life isn't found in a pharmacy, but in movement? In this opening episode of The Medicine of Physical Activity series, I explore ...
Comrades Marathon 2026 – Lessons Beyond the Finish Line
Thousands 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...
Debunking the Myths That Try to Stop Us
Just 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 yo...
Race Strategies for Endurance Athletes – Turning Fitness into Performance
You'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 optimall...
Tapering for the Comrades Marathon – Science, Strategy & Success
With 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...
Recover Smarter: The Science and Reality of Recovery in Sport
Training 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...
Stronger Together: Love, Running and the Road to Comrades Marathon
In 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, ...
6 Ways I Stay Consistent for Comrades Marathon Preparation When Life Is Too Full
Training 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 ov...
Plantar Fasciitis in Sports – From Pain to Performance
Heel 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 fo...
Iliotibial Band Syndrome (ITBS): Why It Happens and How to Fix It
This 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, evide...
Sports Injuries Need PEACE & LOVE
In 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...
Pilates & Yoga in Sport: Performance, Recovery & Rehab Explained
As 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 re...
Run Stronger, Run Smarter: The Power of Strength Training for Runners
Want 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...
Illnesses & Risks in Endurance Athletes
Endurance 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, prote...
Running Two Races: My Journey to My 5th Comrades Marathon
In 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 ...
Women in Sport & Health: Specific Considerations
Sport 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 expl...
Sports Endurance Starts in the Mind
This 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 sport...
Sleep Is Not a Luxury: The Science of Sleep and Kuhle Nkwenkwezi’s Experience
Sleep 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.
Rested but Still Tired: The Hidden Exhaustion of Active People
We 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 migh...