{"id":307120,"date":"2026-02-19T10:01:46","date_gmt":"2026-02-19T08:01:46","guid":{"rendered":"https:\/\/novanews.co.za\/tygerburger\/?p=307120"},"modified":"2026-02-19T10:23:30","modified_gmt":"2026-02-19T08:23:30","slug":"runners-prepare-to-take-on-red-bull-dune-dusters-this-weekend","status":"publish","type":"post","link":"https:\/\/novanews.co.za\/tygerburger\/runners-prepare-to-take-on-red-bull-dune-dusters-this-weekend\/","title":{"rendered":"Runners prepare to take on Red Bull Dune Dusters this weekend"},"content":{"rendered":"\n<p><strong>CAPE TOWN \u2013 <\/strong>As the iconic Red Bull Dune Dusters returns to Atlantis Dunes on Saturday 21 February, runners are preparing for one of the country\u2019s toughest &#8212; and most unique &#8212; racing experiences.<\/p>\n\n\n\n<p>Telling someone you\u2019re running a one-mile race might sound impressive. But add \u201cmassive sand obstacles\u201d and the reaction usually shifts somewhere between admiration and disbelief.<\/p>\n\n\n\n<p>&#8220;Soft sand. Steep climbs. Sliding steps. Muscles you didn\u2019t even know existed. Welcome to dune running.&#8221; Ultra-trail legend Ryan Sandes, \u201cThe Sandman\u201d, who launched his career in multi-day desert stage races, detailed all the challenges taking dunes on in this way presented.<br><\/p>\n\n\n\n<p>Set against the dramatic backdrop of Table Mountain, this year\u2019s Dune Dusters once again transforms the shifting white sands into an unforgiving race arena.<\/p>\n\n\n\n<p>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.<\/p>\n\n\n\n<p>It\u2019s not just about speed; it\u2019s about control, grit and resilience.<\/p>\n\n\n\n<p>Few understand that better than ultra-trail legend Sandes. Ahead of the weekend\u2019s showdown, he shared his top five tips for tackling the dunes.<\/p>\n\n\n\n<p><strong>READ MORE: <a href=\"https:\/\/novanews.co.za\/tygerburger\/red-bull-dune-dusters-returns-to-cape-town-for-ultimate-sand-showdown\/\" type=\"link\" id=\"https:\/\/novanews.co.za\/tygerburger\/red-bull-dune-dusters-returns-to-cape-town-for-ultimate-sand-showdown\/\">https:\/\/novanews.co.za\/tygerburger\/red-bull-dune-dusters-returns-to-cape-town-for-ultimate-sand-showdown\/<\/a><br><\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter\"><img decoding=\"async\" src=\"https:\/\/novanews.co.za\/tygerburger\/wp-content\/uploads\/2026\/02\/RyanSandesatthe2020R_27552-1.jpg\" alt=\"Ryan Sandes at the 2020 Red Bull Dune Dusters.\"\/><figcaption class=\"wp-element-caption\">Ryan Sandes at the 2020 Red Bull Dune Dusters.<\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-go-with-the-flow\">Go with the flow<\/h2>\n\n\n\n<p>\u201cDon\u2019t fight the sand,\u201d said Sandes.<\/p>\n\n\n\n<p>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.<br><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-pick-your-line\">Pick your line<\/h2>\n\n\n\n<p>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\u2019re not prepared.<\/p>\n\n\n\n<p>And always look for harder, more compact sand.<\/p>\n\n\n\n<p>\u201cHard sand is much better than soft sand,\u201d Sandes emphasises.<br><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-put-it-in-granny-gear\">Put it in \u2018granny gear\u2019<\/h2>\n\n\n\n<p>When tackling steep dunes, shorten your stride and increase cadence.<\/p>\n\n\n\n<p>\u201cThink of it like switching to granny gear on a mountain bike,\u201d he explained. Light, quick steps conserve energy and prevent burnout halfway up the climb.<br><\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter\"><img decoding=\"async\" src=\"https:\/\/novanews.co.za\/tygerburger\/wp-content\/uploads\/2026\/02\/thumbnail_RedBullDun_27550-1.jpg\" alt=\"\nRunners taking the dunes during the 2020 Red Bull Dune Dusters.\"\/><figcaption class=\"wp-element-caption\">Runners taking the dunes during the 2020 Red Bull Dune Dusters.<\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-follow-smartly\">Follow smartly<\/h2>\n\n\n\n<p>Running in someone else\u2019s footsteps can make a major difference.<\/p>\n\n\n\n<p>A compacted track saves energy, but be cautious of heavily churned-up soft patches that may slow you down even more.<br><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-choose-the-right-footwear\">Choose the right footwear<\/h2>\n\n\n\n<p>Shoe choice can make or break your race.<\/p>\n\n\n\n<p>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.<br><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-a-race-that-breaks-comfort-zones\">A race that breaks comfort zones<\/h2>\n\n\n\n<p>Sand running demands strength, patience and mental toughness. And that\u2019s exactly why it has become such a favourite among runners across disciplines, from road to trail to gravel.<\/p>\n\n\n\n<p>\u201cAfter the 2020 event the biggest question was, \u2018When is Dune Dusters coming back?\u2019\u201d said Sandes. \u201cIt\u2019s a unique challenge that pushes runners outside their comfort zones.\u201d<\/p>\n\n\n\n<p>His advice is simple: &#8220;Start training early. Build leg strength. Practise on sand. Because on the dunes, what you put in is exactly what you get out.&#8221;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ryan Sandes shares five expert tips to help runners conquer the Atlantis Dunes ahead of this weekend\u2019s Red Bull Dune 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Sandes is seen during a training and route scouting weekend in George.","article_media_icon":"1","article_template":"news","author_byline":"Kailin Daniels","background_color":"","block_editor":"1","byline":"","cmplz_hide_cookiebanner":"","competition_end_date":"","contact_advertise_email":"","contact_advertise_phone":"","contact_editorial_email":"","contact_general_email":"","contact_general_phone":"","contact_office_hours":"","contact_physical_address":"","enabled":"","featured_image_custom_caption":"","featured_video_url":"","fields":"","font_body":"","font_header":"","frequency":"","headline":"Runners prepare to take on the ultimate Red Bull Dune Dusters this 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