Move & Thrive with Dr Siya_K
Move & Thrive with Dr 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
35 episodes
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...
Fasting: From Ancient Wisdom to Modern Medicine
In 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.
Intersection between health and spirituality
In 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.
Tired but Not Broken: Healing the Overloaded Mind
In 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.
The Cost of Borrowed Energy: What Stimulants Steal From Your Body
In 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
The Transformation I Didn’t See Coming – Sugar-Free Challenge
In 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 comple...
A Weight Loss Strategy That Actually Works
In 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.
Exploring hiking as a lifestyle – personal journey of Professor Veronica Ntsiea
In 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...
Nutrition as a Prescription for Optimal Health
In 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...
Nutrition in Sports – a conversation with a sports dietitian, Nicki de Villiers
This 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 ret...
Running-related injuries (knee) – a conversation with Professor Cerel Viljoen, a physiotherapist
In 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.
Mastering the Marathon: Insights from a Sub-3 Hour Marathon Runner
In 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 less...