A.K. Rono

Convener, Cocktail Runs with Rono| Public Diplomacy, PR and Communications| Pe-Elite Athlete| My tweets

[A.K. Rono @amosrono]

@WachiraLynne I got the memo, thanks to you and @Badeqshop1. I’ll have an answer by this Sunday night. 🙏🏾💪🏾

[Ed Barnett @edwardabarnett]

We did it. 🏔️🇰🇪

Yesterday we climbed to Nelion (5,188m). Weather & time prevented us from attempting Batian (5,199m).

An extraordinary experience.

Thanks to our brilliant guides - Simon, Kim and David. 🇰🇪🇬🇧🇦🇺

[A.K. Rono @amosrono]

@mansaplus So it was you 😂😂 man, inexperience is a bad thing...I tried to chase but I saw dust! Very well done, you guys have mastered that mountain pretty well.

[Badeqshop @Badeqshop1]

Teammate, Rono, thank you.

For context: I did an average of 40kms each day, between Nov and Jan..then 35kms,daily for three weeks straight.

Harvesting 2670kms in the build up.

We will continue improving ourselves 💪

[Christopher Landau @ChrisLandauUSA]

Had an amazing lunch today with a group of young Kenyan leaders who introduced me to one of their iconic national dishes. Does anyone recognize it? @smusyoka @Nikita_Kering @derrick_ogechi @sautisol @kingoriwangechi @Tuko_co_ke @USAmbKenya @USEmbassyKenya

[A.K. Rono @amosrono]

My top 3 photographs from the 2025/26 crossover.

Nakuru had street parties and multiple establishments having grand fire works display.

A different feel from Nairobi.

Happy New Year!

[A.K. Rono @amosrono]

@Disembe 😅😅 very much alive!

[A.K. Rono @amosrono]

It’s Giving Tuesday.

Thanks for the much that has come…we are close to the target…

A few more coins to close the gap!

Donate here: https://t.co/9Ll3xi4nUN

[A.K. Rono @amosrono]

Thank you, sir for gracing us with your presence. Honored, truly.

[Korir Sing'Oei @SingoeiAKorir]

An impactful evening with Kenya’s Golden Champion, Beatrice Chebet, Coach Peter Bii, and Amos Rono @amosrono at a fundraising event for Education for All (EFAC) campaign #Miles4Minds.

[Dr Branice Munyasa @Branicemercy]

If you are doing stanchart on Sunday 21 kms and above your shake out run shouldn’t be more than 5 kms or 40 minutes . Slow and easy .
Conserve your energy for Sunday .
Hydrate , carb load, plan your race day kit , go through you pacing plan and don’t try anything new on race day .
No new shoes ( unless they are super shoes and you have done atleast one run in them .

Sunday morning wake up don’t take anything new or heavy . Black tea / coffee a carb of your choice . Most people recommend oats ( but only if you trained with them ). Few slices of bread are great as well plus a banana or two .

Stanchart route is well surpported but you can carry your own 500 ml or 300 ml of water . A small bottle that is comfortable to hold in your hand .

Avoid luggage . Camel packs and hydration packs this is not an ultra . Unless you plan to be on the road more than 6 hours . You get to point even the clothes you are wearing become heavy and you want to remove and run vile ulizaliwa. So stay as light as is possible .

Lubricate everywhere with arimis / Vaseline ; under your armpits , between your thighs , your feet , men don’t forget your nipples . Nipple shafting is a painful terrible thing . Put a whole tub of Vaseline hapo .

Don’t skip any water point . Don’t wait to be thirsty to take water . Carry some salt or electrolytes to beat the muscle cramps . Take in tiny bits from the start . Do t wait for cramps to set in .

Don’t start too fast. Start slightly slower to warm up the first 4 kms then settle into your race pace . Otherwise you will grind your teeth on the last stretch .

All the very best to those racing on Sunday 🥳

[Olé @Olez]

Someone should make 'Makers of a Nation' by Hilary Ngʼweno available to Kenyans online to watch.

Last few days have indicated that there are many people who are ignorant of Kenya’s political and constitutional history

[Limo 47ᅠᅠᅠᅠᅠᅠᅠᅠᅠᅠᅠᅠᅠᅠᅠᅠᅠᅠᅠᅠᅠᅠᅠᅠᅠᅠᅠᅠᅠᅠᅠᅠᅠᅠlimo @Limo_kipkemoi]

Ultra-Marathon.

If you are into wild and running, this is it. Perhaps the most scenic and organised trail run in Kenya.
I have once missed one race since its inception, and I will lace up again this year.

[UN Environment Programme @UNEP]

At UNEP, we have always felt a special link to our neighbour, Karura Forest. Let’s honor those who fought for it and protect it for current and future generations.

A message from Executive Director @andersen_inger. At UNEP, we have always felt a special link to our neighbour, Karura Forest. Let’s honor those who fought for it and protect it for current and future generations.

A message from Executive Director @andersen_inger. At UNEP, we have always felt a special link to our neighbour, Karura Forest. Let’s honor those who fought for it and protect it for current and future generations.

A message from Executive Director @andersen_inger. At UNEP, we have always felt a special link to our neighbour, Karura Forest. Let’s honor those who fought for it and protect it for current and future generations.

A message from Executive Director @andersen_inger. At UNEP, we have always felt a special link to our neighbour, Karura Forest. Let’s honor those who fought for it and protect it for current and future generations.

A message from Executive Director @andersen_inger. ⬇

[A.K. Rono @amosrono]

Did a thing last weekend. It was successful too. We continue to build, slowly.

[A.K. Rono @amosrono]

@Badeqshop1 Haha small small strava my friend. Thank you for attending!

[Badeqshop @Badeqshop1]

Comrade @amosrono is beating us a very intelligent story about his running journey:
This guy tracks his runs scientifically 🙌🙌🫡 Mayoooo.

Also, runners have really turned up ,dressed really beautifully. Am impressed 👌

#cocktailrunswithRono

https://t.co/AS1NJFDQoK

[Korir Sing'Oei @SingoeiAKorir]

Kenya’s response to a statement made today by some 12 Western diplomatic Missions on the right to protest.

[The Standard Digital @StandardKenya]

Wednesday June 25, 2025 headline: Aluta Continua.

Stay informed with The Standard E-Paper delivered straight to your device anytime, anywhere. Get FULL ACCESS for just Sh7699 all year and SAVE over 45%! Download the app:
https://t.co/bEjwtbQ9ej

[TheStarKenya @TheStarKenya]

The race, which started in 1921, has a masterclass in spectator support in an African context and based on my own experience.

https://t.co/PxZyIimkYp

[A.K. Rono @amosrono]

Edition 4 of Cocktail Runs with Rono returns on July 19. We unpack @ComradesRace, the journey; the why, the how, and the purpose behind it, all in support of @EFAC_news

🕑 Time: 2–5 PM
📍 Location: To be confirmed soon
💰 Cost: KES 3,000

Register here: https://t.co/2GU8zEG1Vj