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RACE ADVICE
Arriving at the start line feeling fresh and ready to race is your most important goal in the final days leading up the race
THE DO’ S & DON’ TS OF
Getting Race Ready
Before we get into the essential event info, we thought we’ d share some final training advice with you as we go into the last few weeks or days before race, so we asked the official Two Oceans Coach for his final words of advice to all the runners who will be lining up for the 2026 Totalsports Two Oceans Marathon. Here’ s what he shared with us. – BY COACH LINDSEY PARRY
The final stretch before race day for the Totalsports Two Oceans event is where smart runners separate themselves from stressed runners. Whether you’ re lining up for the Ultra or the Half, what you do now matters far more than what you did months ago. So, let’ s keep it simple.
THE DO’ s
Respect the taper
This is not the time to“ cram fitness.” Your body is absorbing months
1. of work, so reduce volume, keep a touch of intensity, and trust the process.
Feeling slightly undertrained is normal, and often a sign that you’ re ready.
Prioritise recovery
Sleep, hydration, and nutrition are your biggest performance
2. boosters right now. Aim for consistency, not perfection. If you’ re tired,
choose rest over squeezing in an extra session.
Practice your race plan
Your pacing, fuelling, and hydration strategy should not be a
3. surprise on race day.
• Ultra runners: Dial in your nutrition timing and pacing discipline.
• Half-marathoners: Know your target pace and how you’ ll handle the first 5km.
Keep your body moving well
Mobility is often overlooked, but it’ s one of the easiest ways to stay
4. injury-free and feel good on race day. A body that moves well, runs more
efficiently, especially over long distances, so do lots of mobility in race week. This is especially important if you have to travel far to get to the race. And if you haven’ t been doing this consistently, now is the time to start.
Bonus: I’ ve put together a free mobility class specifically for Two Oceans runners, to help you loosen up, improve range of motion, and arrive at the start line feeling fresh and ready. You can download Your Free Mobility session here.
Stick to what you know
The golden rule is nothing new in race week or on race day. Race
5. week is not the time for new shoes, new gels, or a“ magic” routine you saw
on Instagram. Familiar equals reliable.
THE DON’ Ts
Don’ t chase missed sessions
If you missed a long run or key workout, let it go. Trying to catch up or
1.
“ make up for it” now will at best leave you fatigued, and at worst, injured.
Don’ t overthink everything
Doubt creeps in during taper week. That’ s normal. Resist the urge
2. to question your entire training block. You’ ve done the work, so keep
reminding yourself about the things you did do.
Don’ t neglect niggles
A small tightness can turn into a race-ending issue, if ignored.
3.
Address it early with mobility, light dynamic stretching, backing off when
needed, or physio if it persists.
Don’ t go too hard too close to race day
That“ just one last hard session” is rarely worth it. Fresh legs beat
4. fit-but-fatigued legs every time. The aim of your intensity sessions should
be to be smooth and well within your limits, not setting segment PBs.
Don’ t underestimate race-day discipline
Patience early in the race equals strength later in the race.
5.
• Ultra: Go out too fast, and you’ ll pay for it later … especially after
Chapman’ s Peak.
• Half: Start too aggressively, and the second half becomes survival mode.
FINAL WORDS
Remember that the Two Oceans rewards runners who arrive fresh, prepared, and calm, not the ones who try to do more at the last minute. So, in the final days leading up to the race, focus on what you can control: 1. Rest well. 2. Move well. 3. Stick to your plan.
See you on the start line.
Image: Two Oceans Marathon
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