Ramaala’s tips to run the Cape Town Marathon

ONE HUNDRED days may seem like a lot of time. But when you are preparing for a marathon, it is just enough.

That’s why South African running legend Hendrick Ramaala urges runners intent on participating in the Sanlam Cape Town Marathon to ‘catch a wake up and lace up for training’.

“The fact that they are making the announcement of the 100 days to go (today), tells you it is a big milestone. They are waking everyone up to the reality that the race is just around the corner. So if you have not started preparing, then you better start now,” Ramaala, who will take a contingent of potential winners to the Mother City race, said yesterday.

The Sanlam Cape Town Marathon is scheduled for September 23. The organisers will today unveil the race route and announce a few names of the star attractions.

According to Ramaala, a 2004 New York City Marathon champion, the 100 days should be enough for runners to prepare well.

“The long runs will be a crucial part of preparations. But the longs runs must not be the 60kms that were being done in preparation for Comrades Marathon. For a standard marathon, 30km long runs will be enough.”

It is not just about piling up the mileage though, he advised.

“In addition to the long run, hill work is important, and so is speed endurance work.”

The basis for every race distance, said the man who coaches Desmond Mokgobu – winner of this year’s Japan’s Beppu-Oita Marathon and a contender for the Cape Town title - is the long run. But the others are also important.

“Doing hill repeats helps build fitness. For those who are not yet in shape, the hills are going to help them strengthen their quads, calves and hamstring. The best thing about hills work is that it helps you build pain resistance. Hill repeats are tough but once you have done them, you will find that you are capable of enduring whatever a marathon throws at you. So do this in the early weeks of your training.”

With the Cape Town Marathon renowned for being fast, many a runner go there looking to get a good time – one they will use as a qualifier for the Comrades Marathon. How should they work on building their speed?

“Hit the track,” says South Africa’s 10 000m record holder. “That is where you will build speed. But don’t do the short 100m distances. Do 1000m repeats maybe five or six times and do that at your 10km speed. This though you should generally do more of towards the end of the 100 days, closer to the race.”

Prior to that, tempo runs or time trials will prove an effective way of working on your speed endurance.

“Most clubs have weekly time trials and this is where runners can run seven or eight kilometres non-stop at their marathon race pace or at 70/80 percent of that. Those kind of runs have to be a part of your preparations.”

And then there is the key component of marathon preparation that many runners get wrong, nutrition and rest.

“You have to eat a balanced diet during this time because your body is going to take a beating, so you have to take care of it or else all your efforts will count for nothing. And also, rest. If you are used to sleeping say six hours daily, during this time try to add an extra hour of sleep. The best way the body recovers is through sleep and often many runners neglect that.”

So if you are looking to get that PB in Cape Town in September, you’ve got 100 days to work and put Ramaala’s tips to good use.