The Journal
Training, recovery, routes, culture & member stories — from the people who make the club
Training · 12 September · 7 min
How to run well in Accra's heat
Humidity above 80%, 27°C before sunrise. What the science says about training in West African conditions — and what our members have learned the hard way.
Stories · 3 min
Thirty-one, and finally in the deep end
Ama Sarpong grew up two kilometres from the sea and never learned to swim. Then she signed up for Wednesday nights.
Get it on Fridays.
More from the Journal
Culture · 6 min
Glass walls, late nights: padel arrives in Accra
Two years ago there was nowhere to play. Now there is a waiting list. Inside the fastest-growing sport in the city.
Stories · 3 min
Four minutes off a 5K, one Tuesday at a time
A Legon student on a youth membership, Kofi Amponsah turned up to the track in January expecting to be the slowest. He wasn't — for long.
Recovery · 5 min
The truth about ice baths
Our recovery lead, a physiotherapist, on what cold-water immersion does, what it doesn't, and when you should skip it entirely.
Stories · 3 min
From Saturday coffee to 21 kilometres
Adjoa Ofori joined for the social. Eighteen months later she has a half-marathon medal and a spot on the start line in Lagos.
Routes · 4 min
Route notes: the Aburi ridge
Twelve kilometres along the Akuapem hills with Accra laid out below. Our most-requested hike, and how to walk it well.
Stories · 3 min
Jamestown's running coach
Nii Lartey grew up under the lighthouse. Now he brings coaching, kit and a club race to the neighbourhood that raised him.
Club · 3 min
Why everything starts at 5:45
Our co-founder on the unreasonable start times that turned out to be the whole point.
Training · 5 min
Four exercises every racket player should do
Tennis, padel and pickleball are hard on shoulders, knees and ankles. Fifteen minutes twice a week will keep you on court.
