ASICS FrontRunner and marathon guru Wietse Van der Westhuizen hands out some sound advice for running your best Cape Town Marathon:
DON'T UNDERESTIMATE IT
Because the Cape Town marathon is almost completely flat and designed for faster times, novices and inexperienced runners can easily be fooled that this is an 'easy' race. The route has very little elevation, thus you do not have the benefit of downhills that aid in recovery as with an undulating route. It is also harder to make up the seconds lost at the starting line and at the water points, because you have to work a lot harder on a flat course.
FUEL SMARTLY
When it comes to fuelling, my rule of thumb is to drink about 800ml of water every hour (i.e. every 10km). Remember to start drinking from the very start of the race, even if its cold. You might not feel thirsty but once you are dehydrated, the only way to replenish lost liquids is to get a drip.
Keep your energy levels up by consuming a gel/jelly babies or your go-to food (only the stuff you trained with) every 40min.
CATCH CRAMPS EARLY
Make sure you have a stock of Rennies or Cramp stop to treat those unexpected cramps. Anything can happen on race day – be prepared for anything. Don’t use painkillers as this can cause kidney failure and in some cases also affect your heart.
SET A TARGET
Set a target for yourself and try to stick to it. Don’t let your emotions or a fast-pacing bus pull you above your limits. You will definitely pay the price later on in the race. With all the adrenaline of the start of the race, it’s easy to let your emotions get the better of you. Stick to your plan.
*Oh, and, boys, remember to tape your nipples to prevent chafing.
