CAPE TOWN – As the iconic Red Bull Dune Dusters returns to Atlantis Dunes on Saturday 21 February, runners are preparing for one of the country’s toughest — and most unique — racing experiences.
Telling someone you’re running a one-mile race might sound impressive. But add “massive sand obstacles” and the reaction usually shifts somewhere between admiration and disbelief.
“Soft sand. Steep climbs. Sliding steps. Muscles you didn’t even know existed. Welcome to dune running.” Ultra-trail legend Ryan Sandes, “The Sandman”, who launched his career in multi-day desert stage races, detailed all the challenges taking dunes on in this way presented.
Set against the dramatic backdrop of Table Mountain, this year’s Dune Dusters once again transforms the shifting white sands into an unforgiving race arena.
The 5 km loop course is run entirely on natural dunes and unfolds through a multi-stage elimination format. From flat stretches to steep climbs, every step demands power, balance and adaptability. Deep sand punishes poor pacing and rewards smart strategy.
It’s not just about speed; it’s about control, grit and resilience.
Few understand that better than ultra-trail legend Sandes. Ahead of the weekend’s showdown, he shared his top five tips for tackling the dunes.
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Go with the flow
“Don’t fight the sand,” said Sandes.
Like surfing or swimming, sand running is about relaxation and rhythm. Fighting against slipping sand wastes valuable energy. Stay light, stay loose and move with the terrain rather than against it.
Pick your line
Scan 3 m to 6 m ahead, just as you would on a trail run. Mini-undulations between larger dunes can sap your strength if you’re not prepared.
And always look for harder, more compact sand.
“Hard sand is much better than soft sand,” Sandes emphasises.
Put it in ‘granny gear’
When tackling steep dunes, shorten your stride and increase cadence.
“Think of it like switching to granny gear on a mountain bike,” he explained. Light, quick steps conserve energy and prevent burnout halfway up the climb.
Follow smartly
Running in someone else’s footsteps can make a major difference.
A compacted track saves energy, but be cautious of heavily churned-up soft patches that may slow you down even more.
Choose the right footwear
Shoe choice can make or break your race.
Experienced barefoot runners may go minimal, but for most athletes trail shoes with less porous mesh are ideal to prevent sand build-up and blisters. Gaiters can also help keep sand out.
A race that breaks comfort zones
Sand running demands strength, patience and mental toughness. And that’s exactly why it has become such a favourite among runners across disciplines, from road to trail to gravel.
“After the 2020 event the biggest question was, ‘When is Dune Dusters coming back?’” said Sandes. “It’s a unique challenge that pushes runners outside their comfort zones.”
His advice is simple: “Start training early. Build leg strength. Practise on sand. Because on the dunes, what you put in is exactly what you get out.”
