Hein Viljoen
Physiotherapy
Running your first 30 km is a big milestone. If your longest run so far has been a half marathon, the thought of adding another 9km might feel intimidating – but it is completely achievable with the right preparation and race-day strategy. The Bay to Bay Race on 18 January 2026 offers the perfect opportunity to tackle this distance.
The 30 km distance is more than just a number. For many runners, it is a key stepping stone towards completing a full marathon. Most marathon training plans feature a longest training run of around 30–35 km, so completing a 30 km race allows you to experience a distance very close to your maximum training run. This is incredibly valuable both physically and psychologically:
The 30 km race starts at Camps Bay High School, where runners gather from 04:30. The race start is staggered in four groups, leaving at 4-minute intervals between 05:30 and 05:45, and the official start is at Lower Kloof.
The route is out-and-back, proceeding towards Hout Bay along Victoria Road with a turnaround just beyond the “World of Birds” intersection. Along the way, runners pass the 12 Apostles Hotel, Oudekraal Recreational area, and the Llandudno Traffic Light Intersection, before reaching the top of Suikerbossie Hill.
On the return, the last stretch is shared with 15km runners, offering a motivating atmosphere as you approach the finish at Glen Country Club in Clifton.
This route is perfect for a first 30km – the landmarks and turns make it easier to mentally break the distance into smaller, manageable sections, and the beautiful scenery provides a motivational boost when you need it most.
It is tempting to start fast when the scenery is beautiful, and adrenaline is high. Try to keep your pace slightly slower than your training runs in the first few kilometres.
It is tempting to start fast when the scenery is beautiful, and adrenaline is high. Try to keep your pace slightly slower than your training runs in the first few kilometres.
Mentally divide the 30km into smaller segments – 5 or 10km chunks can make the race feel much more manageable. Celebrate reaching each marker, and focus on finishing one section at a time.
If you are using Bay to Bay as a long training run for the Peninsula Marathon, approach it as a long run rather than a race. Focus on completing the distance comfortably, practising hydration and nutrition, and maintaining an even effort.
The course includes some long hills, particularly Suikerbossie Hill on the way out to Hout Bay. Consider a run–walk strategy on the climbs to conserve energy for the remainder of the course. This approach helps maintain a steady effort and reduces fatigue, especially on your first 30 km.
The last 10 km of Bay to Bay is mostly downhill, which can be tempting to charge. Avoid running flat out or pushing yourself harder than usual – hard downhill running can put extra stress on your quads and cause soreness or fatigue that lingers for days. Focus on controlled, relaxed running and letting gravity assist without overloading your muscles.
Bay to Bay is not just about crossing the finish line. Take in the breathtaking views of the Atlantic coast, appreciate the experience, and let the beauty of the route motivate you through the tougher kilometres.
Niggles before Bay to Bay? Click here to book an appointment with one of our Cape Town physiotherapists.
