With the Sanlam Cape Town Marathon just around the corner, it is time to switch gears. You have done the training – now it is all about tapering, planning your race day, and arriving at the start line feeling fresh and ready to perform.
Know the route
Familiarising yourself with the course gives you a strategic edge and helps prevent surprises on race day. What you need to know:
- Start and finish: This year brings two start areas and a five-wave system to make race day smoother. The classic Stadium Start on Fritz Sonnenberg Road in Green Point remains for elites and most runners, while the new Beach Road Start in Mouille Point accommodates others. Make sure you know which wave you are in and where your start point is – it will save stress on the big day. The finish line remains on Vlei Road, inside the Cape Town Stadium precinct.
- Race cut-offs: The marathon has strict cut-off times to keep the course manageable. Plan your pace carefully, especially in the final stages, to avoid missing these limits.
- Course profile and weather: The 42.2 km route is mostly flat, but coastal sections like Beach Road can be windy.
- Hydration stations: Hydration packs are allowed, but multiple aid stations are along the route.
Taper smartly
The following two weeks are all about rest. At Hein Viljoen Physiotherapy, we recommend:
- Reduce mileage: Cut your weekly distance by 20–30% to let your muscles recover.
- Maintain intensity: Include a few short, race-pace runs to stay sharp, but avoid intense sessions.
- Prioritise recovery: Sleep, nutrition, and light movement are key – think of this as charging your batteries for race day.
Race day strategy
A solid plan can make the difference between a good run and a great one. Here are a few of our tips:
- Pre-race meal: Stick to what works for you –porridge, toast with peanut butter, or a banana 2–3 hours before the start.
- Hydration and fuelling: Sip regularly – around 150–250 ml every 20 minutes – and consume 30–60 grams of carbs per hour through gels, chews, or sports drinks.
- Pacing: Stick to your planned pace. It is tempting to keep up with the crowd, especially at the beginning. Find your rhythm in the first 10 km and save your energy for later.
- The real race begins at 30 km: Many runners hit the most challenging stretch here. Stay mentally prepared, focus on one kilometre at a time, and tap into any energy you have saved for this point.
Post-race recovery
Recovery is just as important as training:
- Stretching: Target the calves, hamstrings, quads, and hip flexors to improve flexibility and relieve tension.
- Rehydrate and refuel: Within 30 minutes, consume a combination of carbs and protein to help your muscles recover.
- Rest: Avoid intense exercise for at least a week. Let your body heal and adapt to the marathon effort.
- Physiotherapy: Even with careful training, an injury can still occur during the marathon. If you feel pain, don’t wait – visiting a physiotherapist can make all the difference between a short-term setback and a long-term injury.
We will take care of the pain, so you can enjoy the gain — run your best Cape Town Marathon with Hein Viljoen Physiotherapy.
