Cape Town Marathon Digimag Sanlam Cape Town Marathon | Page 11

Ace Your Race
• As much as you want to enjoy the scenery that the route offers, be
forever mindful of your footing.
• The ascents and descents of the route will impact fatigue levels. The
12km is basically one major climb up (574m total ascend) and then
back down. Be sensible on the way up and since there is only one aid
station, you may want to take some liquids and other refreshments in
a hydration pack or water bottle. The 22km will have two aid stations
and plenty of climbing to be done (more than 1 100m to be honest).
Pacing with some strategic walks will be instrumental in ensuring you
have an enjoyable and successful race.
• Unlike the road events, there will be very little spectator opportunity
on the off-road part of the routes. Enjoy the tranquillity!
• There will be marshals and the route will be clearly marked, so don’t
worry about not finding your way.
flexiFED Range:
PICK YOUR
PLAN
AND
CHOOSE YOUR
OWN SAVINGS
At the finish
• Enjoy the final kilometre and make the most of your achievement!
Soak up the energy of the spectators and smile. You never know
where the official race photographers will be.
• The final stretch could be an artificial surface making for a smooth
landing. Don’t forget to look at the official race clock to see if you’re
close to your goal time – you might have to put in a final surge or two.
• Get some liquids straight away if you feel you need to.
• Make sure you get your medal and other handouts. You earned every
single one of them!
• Find your support gang before sitting down. Once you are down you
might be there for a while!
• Try to get some photos of yourself and fellow combatants. You will
have made some memories by the time you cross the line, but it will
be good to have some visual reminders or recordings as well!
Top 10 things runners don’t want
to leave behind
•
•
•
•
•
•
•
•
•
•
Running shoes (worn in, not worn out)
Timing chip
Club running kit and head gear
Running socks
Stopwatch, or running monitor
Energy drinks, bars, gels, etc.
Pace chart and nutritional plan
Vaseline
Cell phone or alarm clock
Running glasses and sunscreen
Things to do before race day (or not)!
• Arrive a few days early to ensure your body is fresh and to
recover from travelling.
• Visit the race expo to collect your number and race pack.
Don’t spend too much time there on your feet though!
• Check the layout of the finish venue (supplied in your race pack)
to arrange a meeting point with supporters.
• Don’t do anything new or unusual before the race, including
running on the beach, testing local cuisine or Cape wines!
• Ensure good sleep on the Friday night… Saturday you may well
toss and turn a bit.
Fedhealth.
We let you
be YOU.
Visit the Fitness From Africa website at fitnessfromafrica.co.za
for more info.
11