TRAINING
TOP TIPS FOR ULTRA SUCCESS
Here are 10 essential training tips for those runners who will be taking on the Totalsports Two Oceans Ultra Marathon next April. These are the foundational secrets of success that will help you conquer The World’ s Most Beautiful Marathon.
Use your training runs to test the gear you’ ll use on race day
Right, you’ ve entered the 2026 Totalsports Two Oceans Marathon, and you’ re gearing up to start your training in earnest this December. Whether this is your first Two Oceans or you’ ve run it before, the training requirements to complete a 56km ultra marathon remain the same, and the advice in this article will equip you to not only finish the ultra, but hopefully enjoy your run, too.
1
Structured Training
When it comes to ultra marathons, training is the key to success, and this requires a wellplanned, structured training programme that is focused on building endurance, physical strength and mental strength. By incorporating a mix of long runs, speed work( tempo runs), hill training, and strength exercises( cross-training) into your training programme, you’ ll prepare yourself to tackle the challenge of an ultra. Consistency is key in this regard!
2
Gradual Progression
A common mistake many runners make is trying to do too much, too soon, and this is even worse when preparing for an ultra, which will place large physical demands on your body, requiring more time for your body to adapt and recover. That’ s why gradual progression is crucial. Start by gradually increasing your weekly mileage, adding a little more each week, which allows your body to adapt to the increased workload and reduces the risk of injury. Also, make sure you incorporate rest days in your training schedule, to give your body time to recover and rebuild.
3
Nutrition and Hydration
You will be pushing your body to its limits, so it’ s important to fuel it properly with a balanced diet that includes complex carbohydrates, lean proteins, and healthy fats. During long training runs and races, fuelling becomes all the more important, so experiment in your initial training runs with different types of fuel, such as gels, bars and electrolyte drinks, to determine what works best for you. Remember to stay hydrated throughout your runs, especially in the hot or humid conditions typical of December to February in South Africa.
4Mindset and Mental Preparation
You will tackle many long training runs, likely with a qualifying marathon in the mix as well( if not already qualified), and you will suffer fatigue along the way, so it’ s crucial to be mentally prepared. Start by setting goals for yourself, then think of positive‘ self-talk’ to keep yourself motivated and focused during those tough moments when you may be thinking of giving up. Thirdly, visualise your success by picturing yourself achieving your goals. The key is to remember that your mindset may make the difference in achieving success on race day.
5
Running Gear
Your ultra journey will soon go off course if you don’ t have the right gear and equipment, so start with running shoes that provide the cushioning and support that your biomechanics need. Running attire is just as important – go for moisture-wicking materials that keep you dry and comfortable on hot days. A hydration pack or bottle belt is another must, to ensure you have enough to drink during your long runs. Most importantly, train with the gear you intend to race with, so that you know what works best for you, and can address any issues long before race day.
6
Varied Terrains
The Two Oceans Ultra Marathon route features long flat sections as well as really challenging ascents and descents on some famous hills, so to prepare yourself adequately
for the upcoming challenge, you need to train on a similar variety of routes and terrains. In other words, don’ t just do all your training runs on flat training routes! Incorporate hill repeats, in both directions, because you’ ll be climbing Chapman’ s Peak and Constantia Nek, but also running down the steep‘ other side’ of Chappies as well as the downhill past the Kirstenbosch Gardens.
7 Recovery
Getting adequate rest and recovery allows your body to rebuild and adapt to the training, so make sure you include rest days in your training programme, and consider incorporating active recovery activities such as foam rolling, stretching and yoga. Also, getting enough sleep will promote recovery, and help prevent injury.
8
Listen to Your Body
Pay attention to any pain or signs of overtraining, and if something doesn’ t feel right, listen to your body and take the necessary steps to address the issue. If you experience persistent pain, consult a healthcare professional, and consider asking a certified coach to help you modify your training accordingly.
9
Realistic Goals
Setting realistic goals is crucial for success in ultra running. Start by setting short-term goals that are achievable with your current fitness level, and gradually work towards your longterm goals. Remember, each runner’ s journey is different, so don’ t compare yourself to others. Celebrate your own achievements, and focus on your own journey.
10
Enjoy the Journey
Most importantly, remember to enjoy the process. Embrace the ups and downs, celebrate every finish line you cross, and find joy in the journey!
While this article is about training for an ultra marathon, many of these tips are just as relevant for those runners preparing for the Totalsports 36 Totalsports Two Oceans Marathon 2026
Two Oceans Half Marathon.
Images: Two Oceans Marathon