Supplements Two Oceans Marathon Training Guide 2018 | Page 47

TRAINING Tackling the Trails Cape Town’s iconic and beautiful Table Mountain may be relaxing to look at while visiting the wine farms, but running on its trails involves a big effort. Here’s how to tackle the Old Mutual Two Oceans Trail Runs. – BY REBECCA JOHANSSON T he Old Mutual Two Oceans Marathon offers two trail races, covering 12km and 24km distances. While the distances sound quite doable, the elevation- gain is where the real challenge lies. That’s because the 12km includes over 400 metres of elevation gain, and the 24km includes almost 2000 metres of gain! However, the experience of the race, the views, and the terrain will stay with you for a lifetime, and the following tips will help ensure you cross the finish line smiling. 1 Recce the route, if possible: Table Mountain’s trails offer a bit of everything... some sections will have you skipping over boulders, while other sections will see you running in forest canopy with soft earth below your feet. If you live in Cape Town or are able to visit before race day, try to recce the different sections of the race. The 12km runners will want to check out Newlands Forest, while the 24km runners should take particular note of the middle traverse section as you head towards the Kings Blockhouse. If you are unable to recce the route, study the route maps on a topographic map. Understand where you will be doing the big climbs and descents. Talk to someone who has run the race before to get valuable tips. Oh yes, both races start and end at the event finish on the University of Cape Town Upper Campus. 2 Get proper trail shoes and train in them: Because Table Mountain’s trails are rocky and technical, having a good trail shoe will make a big difference. Trail shoes have lugs on the outsole of the shoe to increase traction and help avoid slipping and falling. They also offer toe protection on the upper, and many have ‘rock plates’ in the midsole to protect the bottom of your foot. It is essential to train in the trail shoes before race day. 47