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Tips for Reaching Your Marathon Milestones

Kabelo Mabalane Shares His Top Tips for Reaching 50th Marathon Milestone With the 2023 Sanlam Cape Town Marathon

3 October 2023

This year, renowned Kwaito star, Kabelo Mabalane, will run his 50th marathon at the 2023 Sanlam Cape Town Marathon. This milestone achievement is more than just a race to him; it embodies his life journey, encompassing the personal challenges and triumphs he has encountered along the way, coinciding with the 21st anniversary of his sobriety.

Here, Mabalane shares some of his tips for those preparing for race day.

Kabelo MabalaneKabelo Mabalane

Kabelo Mabalane

What’s motivated you to keep running over the years?

My motivation to run stems from my quest for sobriety 15 years ago. Recognising the inherent void often accompanying considerable lifestyle changes, I decided to fill that vacuum with something positive and constructive – running. This choice didn't materialise from nowhere. I've always had an athletic bone in my body, with sports playing a crucial role during my younger years.

Beyond the sport, I value the principle of endurance running as it crosses over into various spheres of my life. Running is not just a physical activity; it symbolises life's journey. The ups and downs, the plateaus, the tough times when one wants to quit, and the joy of accomplishment all resonate deeply with me.

What does your typical training week look like?

My training varies each year. This year's Sanlam Cape Town Marathon training coincides with my first-ever half-IRONMAN in November. So, this year, training includes swimming, cycling, and running over a 15-hour weekly training programme.

However, contrary to popular belief, my marathon training secret is running short distances quite fast, not running far. Most people think that if you're training for a marathon, you must run 20 to 30 kilometres weekly, but I prefer a different approach. I hardly run 40 kilometres a week but invest copious amounts of time in the gym doing leg and core work. I believe in upper body strength workouts because endurance fitness will get you to 21 kilometres. The remaining 21 kilometres rely on how strong you are, and that's when the gym training kicks in.

I also prioritise proper rest, proper sleep, and proper nutrition.

What are your top three marathon workout fundamentals?

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  1. Lunges: I swear by lunges. If you lunge far and heavy, you run fast and far. I encourage people to include variations to help train their glutes, hamstrings, and quads. Whatever leg training variation you can do around that.
  2. Core strength: I cannot emphasise the importance of solid core strength as a pivotal foundation for any sport, not necessarily for aesthetics but functionality. So, I focus on variations of the plank (front, side, etc.) and hanging leg raises, all of which have proved incredibly beneficial.
  3. Consistency: Lastly, I encourage people to be consistent. Applying these fundamentals will ensure your core and legs are strong, allowing you to do more speed work and run a longer distance. However, people must be consistent in their training. Maintaining these foundational exercises reduces the chances of hitting a wall of fatigue during the race.

What are your dietary essentials during this period?

I cannot stress the importance of working with a sports nutritionist to cater to my unique needs. I’ve been consulting with mine since 2006, and depending on my physical status, I receive a plan tailored to my needs, whether muscle gain, an energy boost, or calorie adjustments.

I warn against winging it and advise seeking professional advice based on your training and weight.

What mental strategies help you stay focused while training for the Sanlam Marathon?

I believe that training the mind is just as important as training the body and that pushing through mental barriers during training teaches you to stay strong during the race. Our default setting as humans is the path of least resistance. That’s just who we are. When we experience pain or tiredness, our mind tells our body to self-regulate to be comfortable. Training your mind to push past those signals will allow you to find a new comfort level beyond those limits.

My music also plays a vital role in my training. I listen to diverse playlists ranging from TKZee tracks to South African artists, Hip Hop, faith-based songs, and even classics from Frank Sinatra.

How do you prevent and recover from injuries?

Strength training is the cornerstone of mitigating injuries. When your body is strong, it maintains the correct form and can handle heavy loads. This approach keeps significant injuries at bay. I attribute my injury-free journey to strength training and the guidance of my trusted physiotherapist of over 15 years. Rest, compression, and physiotherapy is the best remedy for other minor aches and pains.

The 2023 Sanlam Marathon, on 14 and 15 October, is taking on its second year as an Abbott World Marathon Majors Candidate and is Africa’s first World Marathon Major. Runners can tackle the Gold Label Status Road marathon, the 10 km or 5 km Peace Runs, or one of the three incredible trail races, where they’ll be part of a historical event that showcases Cape Town’s beauty and diversity.