The Wings for Life World Run is back at Irene Farm for the first time since 2019, and anticipation is building among participants. Renowned South African trail runner and Red Bull athletes Ryan Sandes, also known as “Hedgie,” shares his thoughts and insights ahead of this unparalleled global event. 

“I’m thrilled to see the Wings for Life World Run return to Irene Farm,” says Ryan. “It’s an opportunity for runners from all walks of life to unite in support of a cause that transcends borders.”  

Expect to be part of a genuinely global movement, with individuals of different ages, abilities, and backgrounds coming together to run for those who are can’t. The Wings for Life World Run embodies the values of inclusivity and solidarity, as everyone around the world starts the race at the same time being chased by the iconic “Catcher Car”. Whether you’re a seasoned athlete or a first-time runner, this adrenaline-fueled race style will provide an amazing experience. 

As race day approaches, Ryan underlines the need of customising training programmes to simulate racing conditions. “I focus on simulating challenging environments like harsh weather conditions or high altitude,” he goes on to say. “Tapping off training intensity about two weeks before the race is crucial for optimal performance.” 


Ryan Sandes in action 

Image credit: Craig Kolesky | Red Bull Content Pool 

Ryan meticulously crafts a training regimen in the weeks preceding race day to prepare his body and mind for the demands of the Wings for Life World Run. This routine combines endurance training, speed enhancement, and race-specific workouts. 

“As a trail runner, I incorporate varied terrain into my training, including hills and technical trails, to build strength and agility,” Ryan elaborates. “I also prioritise cross-training activities such as cycling and swimming to prevent overuse injuries and maintain overall fitness.”  

Furthermore, Ryan emphasises the significance of diet and hydration in his pre-race preparation. “Fuelling my body with the right nutrients and staying hydrated are essential for sustaining energy levels during long-distance runs,” he said. 

Experience the power of solidarity as runners from diverse backgrounds come together to support each other and advocate for a common cause. Whether running solo or as a team, participants will feel a strong sense of camaraderie and shared purpose.  

Race Details: 

Locations: Centurion Irene Farm OR Cape Town Greenpoint 

Date: May 5th  

Time: 1:00 p.m. 

Registration: R220 

Join Ryan Sandes and thousands of others as they lace up their running shoes for the 11th edition of the Wings for Life World Run. Together, let’s run for those who can’t. 

For more information on Wings For Life World Run click here 

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