Table Mountain to Constantia trail run

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Table Mountain Constantia trail run

Could be named "enchanted forest" trail run there is so much to admire and appreciate on this run. It is the perfect choice on a hot day as most of the course is shaded.

Most of our Table Mountain Constantia trail run is situated on the East side of Table mountain. The run starts with a steady climb one way and up to the contour path that will warm you up nicely for the rest of the run. Table Mountain Constantia trail run is in the protected area of the Table Mountain National Park and mostly on hiking paths. You will follow a gentle undulating trail that will take you over wooded paths, streams and waterfalls (in winter) and above Kirstenbosch garden all the way to Constantia.

Table Mountain Constantia Trail Run getting geared

Sturdy trail running shoes and breathable socks, natural fibres such as mohair or wool. For the legs a lightweight and quick drying tights or shorts. For the upper body inner layer, lightweight, quick-drying, breathable long or short sleeved. Second layer with thermal long-sleeved base layer for cold or wet conditions. Outer layer, lightweight, windproof, water resistant, breathable, insulated jacket. For head wear, quick drying peak caps or buff. For eyewear, quality Polarized lenses, which can adjust as light conditions change. Hydration pack with a stable body fit and ventilated back.

Yoga and Trail Run

Yoga and running lie on opposite ends of the exercise spectrum, but they actually combine strength and flexibility.

Pacing for various distances

5 - 10km Judging pace for short races up to 10km is the trickiest. You are running at a high intensity, leaving little margin for error. The most common mistake is to start too fast and then running out of gas! This also happens if you have not done a proper warm-up before the race. If you discover that you seem to find your second wind after the first kilometres, it is a sign that you haven't done a proper warm-up. Golden rule the shorter the race the longer the warm-up. 10-21km Races over these distances have fast starts, especially since on trails it is important to try and get a good position before hitting the single track. Knowing that the pace will slow down once everyone reaches narrow paths. Less competitive runners should start more on the safe mode as they can still work their way past slower runners. Often single track poses challenges for good pacing and you don't want to be stuck behind slower runners.

Strength and flexibility

If your body is off-balance it can often lead to repetitive strain injuries. Tight muscles tend to get tighter and compensating weak muscles weaker. Yoga can work specifically at balancing strength in the muscles that support and stabilize the skeleton system.

For booking a trail run click here


  • Rhodes memorial
  • Contour path – shaded run
  • Constantia
  • Table Mountain
Trail run to Constantia

Cape Town

Clear sky
  • Clear sky
  • Temperature: 9 °C
  • Wind: Variable, 5.6 km/h
  • Pressure: 1023 hPa
  • Rel. Humidity: 76 %
  • Visibility: 10 km
Reported on:
Thu, 06/30/2022 - 05:00
Tour Code: 
Running Trail Tour
Hiking Tour
Run Duration: 
12 km
The first part of the path requires a bit of effort to get to the level of the contour path. Once on the level path it is a mix of single and rocky section.
Run in the cool morning
Depart Time: 
Return Time: 

Available Trail Runs