Hitting the Cape Town Marathon this year? Ryan Sandes reminds us that it’s not about how fast you start but about how calmly you run, the preparation, and the quiet confidence that comes from trusting the process.
Cape Town, South Africa (15 October 2025) – Every year, the Cape Town Marathon brings together thousands of runners. Some are chasing personal goals, others are running for a cause close to their hearts. But for local ultra-distance runner Ryan Sandes, it always comes down to consistency.
Known for conquering some of the toughest races in the world, Ryan says that the key to getting race day right is sticking to a solid plan rather than overdoing it at the last minute.
“Be consistent leading up to the race. Rather get in a few solid runs every week than cram in big miles right before. That’s where most people get injured. Consistency builds confidence.”
For him, preparation is all about balance. Training hard, but also training smart. This makes all the difference. He believes runners should shape their sessions around the terrain they will face on the day.
“The closer you get to race day, the more your training should mirror your race environment.”
As much as training matters, Ryan knows the body runs on more than motivation. To him, nutrition is just as practical.
“Have a plan, know how many calories you want to consume per hour and when to take electrolytes. Cape Town weather can change fast, so plan for all conditions. Your electrolytes are like the oil in your engine; without them, everything seizes up.”
His advice for race day itself is to take it easy.
“At the start, nerves are high and your stomach can shut down. Ease into the first hour, then start fuelling properly once you’ve settled into your rhythm.”
More than anything, Ryan believes running is a mental game. You never know what race day will bring, so he always prepares for different scenarios.
“If you can manage your low moments well, you’ll have a great race.”
The truth is 42 kilometres may seem daunting, but as the saying goes, bietjie bietjie maak meer. He keeps things simple by breaking the marathon into smaller goals.
“I focus on five-kilometre blocks, one chunk at a time. Before you know it, you’re at the finish line.”
For him, this isn’t just a race but a celebration of South Africa’s running culture and the spirit that connects runners from all walks of life.
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Sources: Supplied
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