Last minute tips to keep your body and mind race-ready for the iconic Cape Town Marathon

As thousands of runners prepare to take to Cape Town’s streets on 19 October, the city’s iconic marathon weekend promises scenic views, electric energy and a test of both body and mind.

Fitness coach Liezel van der Westhuizen offers practical last-minute advice to help runners cross the finish line strong and focused.

The Sanlam Cape Town Marathon takes place on 19 October 2025 with a weekend-long expo.

Known for its scenic routes, the race combines the city’s vibrant streets with the stunning views of the Atlantic seaboard and Table Mountain.

The main race day includes the full marathon (42.2km), a 10km and 5km fun runs, and 11km and 22km trail runs.

To ensure you’ve crossed all your t’s and dotted your i’s, fitness and mental wellness coach Liezel van der Westhuizen shares last-minute tips for runners:

• Stick to what you know: Don’t try anything new and don’t get caught in the vibe of trying new shoes, nutritional habits, or clothing.
• Prioritise stretch, rest, and mobility in the last week. Extra training won’t improve your fitness, and only leave you feeling fatigued
• Maintain your usual route and diet: Don’t let the overthinking and hype about the latest trends get to you
• And for mental wellness during the race, count every third step if your mind keeps wandering or starts overthinking, and focus on the present.

“The marathon is not just a marathon, you’ve got to focus on your meals, your hydration, your mind, and actually getting your legs moving. It’s a triathlon.”

Fitness and mental wellness coach, Liezel van der Westhuizen, is in conversation with Jacob Moshokoa (standing in for 702 and CapeTalk’s Africa Melane).

Click the audio below to listen to the discussion: