For South African middle- and long-distance runner Karabo More, running has grown from something she simply enjoyed into a purpose – one built on hard work, discipline, faith and a constant desire to improve.

More, the reigning champion of the Elite Women’s Mile, says she realised athletics could become much more than a hobby as she began competing, improving her performances and seeing the opportunities the sport could create.

“It became a purpose and a way of challenging myself every day,” she says.

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Competing at an elite level, however, means carrying more than just her own ambitions onto the start line.

“It means representing more than just myself,” More explains.

“It means carrying the people who believe in me, my coach, my family and my country with me every time I step onto the start line.”

That responsibility comes with understanding the high standards of elite athletics and being prepared to work towards them every day.

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More says one of the biggest challenges of her running career has been learning to remain strong during difficult periods, when results do not go her way, training is painful or self-doubt creeps in.

“Athletics teaches you that progress isn’t always visible immediately,” she says.

“I’ve had to learn to trust the process, stay patient and keep showing up.”

Ready for Thembisa

More has returned to the Thembisa Mile because of the opportunity to compete in front of a community that loves running while testing herself against strong competition.

Her preparation has focused on strength, speed and race-specific fitness, alongside the mental demands of what she describes as a particularly challenging distance.

“There is nowhere to hide, so you need to be ready physically and mentally,” she says.

Her typical training week combines quality sessions, easier recovery runs, strength work and sufficient recovery to allow her body to adapt.

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“Every session has a purpose,” she says, adding that finding the balance between pushing herself and arriving at race day fresh is important.

This year, More has also become more intentional about recovery and listening to her body, while placing greater emphasis on the mental side of racing.

“I’ve put more emphasis on the mental side of racing, staying calm, trusting my preparation and not allowing pressure to take away from the experience,” she says.

She expects the Thembisa race to be fast and competitive, but intends to focus on the elements she can control.

“My effort, my positioning, my mindset and how I respond when the race gets tough,” she says.

No room to switch off

More expects another strong field and says racing against quality athletes brings out another level in her.

While she likes to have a race plan, she knows she must also be prepared to adapt as the race unfolds.

The mile, she says, is won over the entire distance.

“You can’t afford to switch off at any point,” she says, although she expects the final stages to be particularly important as fatigue sets in and athletes are forced to find another gear.

For More, success will not be measured solely by the result.

“A successful race would be one where I leave everything on the course, execute what I’ve worked on in training and walk away knowing I gave myself the best opportunity to perform,” she says.

“The result matters, but so does knowing I raced with courage.”

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More than a race

While elite competition is central to the event, More says the atmosphere created by the wider running community is equally important.

“Running can sometimes feel like a very individual sport because of the sacrifices you make behind the scenes, so being surrounded by a community that celebrates running reminds you why you started,” she says.

She believes community races such as the Thembisa Mile also have an important role to play in developing South Africa’s next generation of athletes.

“When a young athlete sees someone competing at an elite level and realises, ‘I can do that too,’ it can change the way they see their own potential,” she says.

Her message to aspiring young runners in Thembisa is simple: believe in yourself, but understand that the dream requires work.

“There will be days when you don’t feel motivated and races that don’t go your way. Keep learning, keep showing up and surround yourself with people who believe in your journey.”

More also wants young athletes to understand that where they begin does not determine how far they can go.

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The work behind the finish line

For all the medals, races and celebrations that people see, More says there is another side to elite running that often remains unseen.

“People see the race, the medals and the celebrations, but they don’t always see the early mornings, the sacrifices, the difficult training sessions, the recovery and the moments when you have to motivate yourself,” she says.

“The finish line is only a small part of the journey.”

Her own motivation comes from remembering where she started and how far she has already come, while keeping sight of the goals still ahead.

Among her proudest achievements is representing South Africa.

“Wearing the national colours is something I never take for granted,” she says. “It represents years of work and makes me proud of the athlete I’m becoming.”

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There is still plenty on More’s running bucket list, including more international competitions, representing South Africa on bigger stages, improving her personal bests and discovering just how far she can take her career.

At this year’s Thembisa Mile, her immediate goal is to execute her race well, compete fearlessly and put herself in the best possible position for a strong result.

“Most importantly, I want to finish knowing I gave everything I had,” she says.

And when she hears the words “Thembisa Mile”, there is one word that immediately comes to mind: “Community.”

“Because it brings elite athletes and everyday runners together through the one thing we all love, running.”