It’s Race Week and Cape Town is buzzing with excitement as runners start to arrive from all over the world to take part in the Sanlam Cape Town Marathon this Sunday 19 October.

No matter how many times you’ve done it, 42.2 kilometres will humble you.

There really is something incredibly special about running a marathon in Cape Town. Maybe it’s the sea breeze and beautiful ocean views that greet you along Beach Road, the view of Table Mountain standing proud in the distance, taking in the city sights as you wind your way through the streets and suburbs, or the sound of supporters on the route shouting your name. Whatever it is, this race has a way of reminding us why we run – not just for medals or times, but for the experience, the people, and the quiet pride that comes from doing something truly hard.

But make no mistake, running a marathon is tough. No matter how many times you’ve done it, 42.2 kilometres will humble you. It will test your patience, your training, and your mindset. That’s why, as race day approaches, it’s worth taking a step back from the noise – the pace charts, the weather forecasts, the expo, what your running buddies are doing, the last-minute nerves – and refocusing on what really matters.

1. Read the Race Briefing Email
Yes, really read it! The race team has spent many hours writing and planning the Race Briefing Emailer, all for your benefit and to help you. So please read it – read it from start to finish. Then use it to plan your race morning. How will you get there, and what time do you need to leave home? Where will you park? Will you take the train? Which roads are closed? All this information will be in the emailer. Plan to get there early, very early, to avoid added stress dealing with traffic and parking. If you can take the train or the bus that the event has organised, then do so. Don’t be that chop who thinks they can drive in and park right by the start.

2. Respect the Distance
A marathon is a long way – physically, mentally, and emotionally. No amount of enthusiasm at the start line can change that. Go out too fast, and the marathon will catch up to you, so start slow. If you feel like you are running too slowly, then go even slower. Respecting the distance means pacing yourself wisely, staying patient, and saving your energy for when you’ll really need it, which is usually somewhere shortly after the 32km mark, when the body starts to protest and the mind must take over.

3. Run Your Own Race
It’s easy to get swept up in the excitement of the crowd or the pace of other runners. But this is your journey. Don’t measure your success by someone else’s watch or split times. Whether you’re chasing a personal best or just hoping to reach the finish line, remember that every runner out there has a different story, a different goal, and a different reason for showing up.

4. Feed Your Body, Calm Your Mind
Fuelling properly isn’t glamorous, but it’s what keeps you moving. Stick to the nutrition plan you’ve practised and don’t try anything new on race day. And just as importantly, take care of your mind. When you hit a tough patch (and you will), focus on small goals: the next kilometre marker, the next water table, the next smile or high five from a spectator. Each small win carries you closer to the finish.

5. Take in Every Moment
The Cape Town Marathon is more than just a race – it’s a celebration of one of the world’s most beautiful cities and its vibrant running community. Don’t rush past it all. Look up. Take in the mountain, the crowds, the rhythm of the city. Let the energy lift you. These are the moments that make all the months of training totally worth it.

6. Finish with Gratitude
Crossing that finish line is emotional. It’s relief, pride, and exhaustion all rolled into one. Whether it’s your first marathon or your fiftieth, take a moment to appreciate what you’ve done. Thank the volunteers, your supporters, and most importantly, yourself, for showing up, for pushing through, and for proving that you can.

The Cape Town Marathon isn’t just about how fast you run. It’s about the courage it takes to start, the resilience to keep going, and the joy of finishing something that once seemed impossible. So when you step up to that start line, take a deep breath, trust your training, and remember: the marathon doesn’t just test you – it reveals who you are.

From the Runner’s World SA Team, we wish you all the best with your run. Have fun out there, take it all in and let us know how it went when it’s all done and you have your medal. We reached out to our running community via our social media platforms, and these are some of the tips that caught our attention. Some great advice from our followers, and some comments that made us smile.

• Have a race plan & stick to it. Resist following the crowd. Then if things go pear-shaped, don’t stress, forget the time and enjoy the ride and go get your medal! @zamatheposer
• Keep it conservative on the downhill in Long Street and watch out for the snipers waiting to take out your hamstrings in Somerset Road. @aimeevangensen
• Start visualising that finish line & medal now! ‘See’ yourself running strong & proud towards the finish. How good it’s going to look & feel 🙌🥇 You’ve got this!! @sole_lab_za
• Plan your arrival time and get to the starting point on time, if not earlier… 🏃 🏃 @hisattitudesucks
• Have a race plan, but 2 things you have no control over on race day 1. Weather 2. Route elevation – just adapt to it. @sne_runs_easy
• When you think you’re running too slow, run slower. @hillslovehills
• Arrive early – choose your favourite porta-loo without a queue. Go hard as you can from the start gun till you blow. Kak off for the last 10km. Get to finish. Drink beer. Easy. @Davidmoseley

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