Catch a wake-up, it’s time to dust off those running shoes

JOHANNESBURG: 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 road running legend Hendrick Ramaala urges all 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,” said Ramaala, who will again be taking a sizeable contingent of potential winners to the Mother City race.

The event is scheduled for Cape Town on September 23 and organisers will today unveil the race route as well as announce a few big-name attractions.

According to Ramaala, the 2004 New York City Marathon winner, the 100 days should be enough to help runners get in good preparations to do well.

“Obviously people need to build up mileage for the race so long runs will be a crucial part of preparations. But the long runs must not be the 60km that were being done in preparation for the Comrades Marathon. For a standard marathon, 30km long runs will be enough.”

It is not just about piling up the mileage though.

“You need to get a full workout for the marathon, so hill work is also important, and so is speed endurance work. Of course, you must follow a programme that is suitable for you. You need to know your target and your capabilities so that you train properly.”

The basis for every race is the long run and everyone planning to tackle the Mother City event that is the only African marathon to be awarded IAAF Gold Label status, has to work hard on this.

But the others are also just as important.

“Doing hill repeats is very crucial because it helps a runner build fitness. For those who are not yet in shape, the hills are going to be key in helping them strengthen their quads, calves and hamstrings. The best thing about hills work is that it helps you build pain resistance. Hill repeats are very 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 goes there looking for a good time – one they will use as a Comrades qualifier. How should they work on building their speed?

“Hit the track,” says the SA 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 you should do more of towards the end of the 100 days.”

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

And don’t forget proper nutrition and rest.