Learning new techniques on these challenging South African trails
+ AMA recording available
I really enjoyed the Ask Me Anything session on Thursday. I put my coach’s hat on and we discussed generic training plans and the potential pitfalls, heat adaption training through the summer months and planning for Tarawera. We also chatted through my time in South Africa & my Adidas TERREX experience & what’s been like so far, & previewed Western States 2025 which will once again be my ‘A’ race.
The full recording is available below for Paid Subs ($5 per month).
One of the biggest draws of trail running is the variety of landscapes we get to experience. From winding forest paths to rugged mountain trails, deserts and coast, every course brings a different challenge, testing us in unique ways. If I’m honest, though, I’ve always had a soft spot for the more runnable courses—like the fast-paced trails at Tarawera and Western States. The flow of those courses lets me get into a rhythm, pushing hard and feeling the terrain work with me. But here in Cape Town, things have been a bit different.
Cape Town’s trails are highly technical, filled with rocky climbs, steep descents, and plenty of uneven footing that keeps you on your toes every step of the way. I won’t lie; running here has been tough, and it’s tested me and my ankles far more than what I had expected. While these choppy, unpredictable trails might not suit me perfectly, they’re also exactly what I need to build resilience and improve my technical ability. Tackling terrain outside my comfort zone is a powerful reminder of the adaptability we need as trail runners. Because who knows what the next course will be that requires these skills.
Building Skills
For a runner like me, who prefers the smooth, rolling trails, technical terrain presents a whole new learning curve. Cape Town’s steep gradients and relentless rocks don’t let you settle into a steady pace; they force you to constantly read the trail, plan each step, and react quickly to changing footing. In a way, it’s like learning to dance on uneven ground—awkward at first, but rewarding as you gain confidence. I’m certainly no dancer but on these technical trails I like to focus on quick steps while trying to be as fluid as possible with forward momentum.
The slower pace of technical trails has also shifted my focus from hitting specific mileage to focusing on time spent training. Out here, distance can be deceptive; a 10-kilometre trail might take twice as long as it would on easier terrain. This means I’m looking at my training differently—measuring progress by duration instead of checking off kilometres. Running on technical trails requires letting go of the numbers and instead being mindful of the time and effort I’m putting in. It’s a lesson in patience and adaptability, knowing that, out here, time on feet and effort matters more than distance. The technical nature of the trails also means that a lot of my faster/high intensity workouts have been moved to the roads. Again, we use what we have available. A 2km tarmac loop called Rondebosch Common has done the job nicely for these quicker workouts. And, I think it is good for the body to not forget what it is like to hit the pavement hard once in a while.
When I am running the trails, it requires full concentration and mental adaptability. These trails demand that I stay focused and trust my foot placement. They’ve taught me to break down the course into manageable sections rather than try to hold a steady rhythm throughout. That’s a skill that doesn’t just apply here but will benefit me on any racecourse, no matter the terrain. With UTCT 35km coming up it will be a great test of this skill.
Yet, even as I’ve embraced these rocky challenges, I’d be lying if I said I didn’t miss the flowy, runnable trails back home in New Zealand and some other favourite places around the world. There’s something uniquely satisfying about moving seamlessly through the landscape, with the ground rising and falling predictably beneath you. The flow of those trails lets you find a meditative rhythm that feels like you’re working with the terrain rather than fighting against it. And I know they’ll be there waiting when I return home soon—perfect for tuning up my stride as I prepare for the Tarawera 102 km in 2025.
Why the Tough Trails Are Worth It
We all have terrain we prefer, trails that align with our strengths. But tackling courses that challenge us in unexpected ways is part of what makes trail running so transformative. By running Cape Town’s unforgiving trails, I’m building more than physical strength—I’m building a mindset that welcomes whatever lies ahead, whether it’s flowy or choppy, predictable or anything. Because not every course is going to be perfectly suited and we must be ready for it all.
So I’m looking at these rugged Cape Town trails as essential steps in the journey. Challenging and to make me a more well-rounded runner and on the odd section that I do have time to glance up, there is often a picturesque landscape I can enjoy.
Thanks everyone for your support. This community means a lot!
AMA below :)