The iconic Sanlam Cape Town Marathon is just around the corner on 19 October 2025! Thousands of runners are gearing up to hit the streets of Cape Town, ready to experience the electric energy and stunning scenery. Whether you're aiming for a personal best or running for a cause, preparation is key.
Last-Minute Tips for Success
Fitness coach Liezel van der Westhuizen emphasizes the importance of staying focused and strong in the final stretch. Meanwhile, ultra-distance runner Ryan Sandes shares his wisdom on maintaining consistency and avoiding last-minute overexertion. "Be consistent leading up to the race. Rather get in a few solid runs every week than cram in big miles right before," Sandes advises. "That’s where most people get injured. Consistency builds confidence."
Training Smart, Not Just Hard
Sandes stresses the importance of balanced training. "The closer you get to race day, the more your training should mirror your race environment." This means tailoring your sessions to the specific terrain you'll encounter during the marathon.
Nutrition is Crucial
Don't underestimate the power of proper nutrition! Sandes recommends having a detailed plan for calorie intake and electrolyte replenishment. "Have a plan, know how many calories you want to consume per hour and when to take electrolytes. Cape Town weather can change fast, so plan for all conditions. Your electrolytes are like the oil in your engine; without them, everything seizes up."
Race Day Strategy
On the big day, Sandes advises taking it easy at the start. "At the start, nerves are high and your stomach can shut down. Ease into the first hour, then start fuelling properly once you’ve settled into your rhythm."
More Than Just a Race
The Sanlam Cape Town Marathon weekend includes a full marathon (42.2km), a 10km and 5km fun runs, and 11km and 22km trail runs, offering something for everyone. But beyond the physical challenge, the Cape Town Marathon is a mental game. Stay calm, trust your preparation, and enjoy the incredible experience!