A record-breaking endurance ace who holds the fastest known time on the Great Himalaya Trail, Red Bull athlete Ryan Sandes has also won all four of the 4 Deserts events, a feat that places him among the world’s elite ultrarunners. Born in Cape Town on 10 March 1982, Sandes has spent nearly two decades redefining endurance sport. He has run more than twice the circumference of Earth, set records on trails like the Drakensberg Grand Traverse and claimed victories in some of the toughest races on every continent.
Now, as runners prepare to take on the Cape Town Marathon, Sandes offers hard-earned wisdom to help first-timers and veterans alike make the most of race day. His advice is simple, but rooted in years of pushing the human body and mind to their limits.
Build Consistency, Not Panic Miles
If there’s one thing Sandes wants runners to remember, it’s that consistency always wins. “Be consistent. Don’t panic-train at the last minute,” he says. “A few runs a week, done consistently, beats one massive run right before race day. That’s where most injuries happen.”
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According to Sandes, the final few weeks should be about maintaining rhythm rather than cramming distance. He’s seen too many runners push too hard too late, only to arrive at the start line fatigued or nursing small injuries. The smarter approach is to build gradually, then trust your preparation.
Balance Road and Trail Training
For those mixing terrains, Sandes says variety builds stronger, more balanced runners. “Road runners should spend more time on the road, trail runners more time on the trails. But a mix helps,” he explains. “Trail running builds strength, while road running sharpens speed.”
That balance not only prevents monotony but helps condition different muscle groups and improves overall resilience. In the final few weeks before the marathon, though, specificity becomes key. The closer you get to race day, the more your training should mirror what you’ll face on the course.
Stick To Your Plan And Taper Properly
One of the most common training errors, Sandes says, is trying to squeeze in too much volume before race day. “Trying to cram too much in the final few weeks leads to fatigue or injury,” he warns. “Stick to your plan and taper properly.”
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The tapering period isn’t about getting fitter. It’s about letting your body absorb all the hard work you’ve already done. Trusting that process can be mentally challenging, but Sandes insists that holding back before the big day can make all the difference once the gun goes off.
Fuel Intelligently And Plan Ahead
Nutrition is another key component. “Have a plan; know your calories, electrolytes and what’s available at aid stations,” says Sandes. “Cape Town weather can throw you a curveball, so plan for both heat and cold.”
He suggests testing your fuel strategy during long training runs rather than experimenting on race day. Knowing what your stomach can handle helps you stay steady, especially over the final kilometres when your energy levels begin to dip.
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“Ease into it,” he adds. “The first hour, your stomach is nervous, so eat about 60% of your normal intake, then ramp up once you settle in. Don’t overdo it early.”
Prepare Your Mind As Much As Your Legs
Physical training gets you to the start line, but mental preparation carries you to the finish. Sandes emphasises visualisation and calm focus. “Visualise every scenario; best case, worst case and everything in between,” he says. “If you can manage your low moments calmly, you’ll come out stronger.”
When fatigue sets in, Sandes breaks the race into manageable chunks. “I divide it into five-kilometre segments. Once I finish one, I imagine starting fresh. It’s a mental reset that keeps me focused.”
That small mental trick, he says, can keep you in control when your body starts to fight back.
Run With The Right Mindset
In three words, Sandes describes the ideal Cape Town Marathon mindset: calm, positive, fun. “If you keep those three things in mind, you’ll enjoy the experience and perform better,” he says. “It’s not just about the time you run, but the journey you take getting there.”
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Why The Cape Town Marathon Matters
For Sandes, the Cape Town Marathon represents more than just another event. “It’s a world-class race that puts Africa on the global running map,” he says. “The idea that it could become a World Marathon Major is huge. It shows how far we’ve come.”
South Africa’s running culture, he adds, has always been rooted in endurance and community. “We’ve always had a strong endurance culture: Two Oceans, Comrades, the Cape Town Cycle Tour. The Cape Town Marathon takes it to the next level.”
What’s Next For Ryan Sandes
After nearly twenty years at the top of his sport, Sandes is still chasing new frontiers. “I’d love to run the Hardrock 100 Miler and the Cocadona 250 again,” he says. “And in 2027, the World Trail Champs come to Cape Town. That’ll be my 20th year as an elite athlete, so it’s a big one for me.”
For now, his message to runners preparing for the weekend’s race is simple: train smart, stay calm and enjoy every step. Because, as Sandes proves, the real challenge isn’t just crossing the finish line, it’s learning to love the journey getting there.
