Ryan Sandes: An Ultra Runner’s Workout Routine And Diet Plan

Last Updated: March 13, 2023

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When it comes to ultra running, few names in the sport are as well-known and respected as Ryan Sandes. Born and raised in South Africa, Sandes has become one of the most accomplished ultra runners in the world, with an impressive list of accomplishments that have earned him a place among the sport’s elite.

Early Life and Running Beginnings

Ryan Sandes was born in Cape Town, South Africa, on February 10th, 1982. Growing up, he was an active child who loved spending time outdoors and playing sports. He played rugby, cricket, and soccer, but it wasn’t until he discovered running that he found his true passion.

Sandes started running in his late teens and quickly fell in love with the sport. He began with shorter distances and gradually worked his way up to longer distances, eventually discovering a talent for ultra running. He competed in his first ultra marathon in 2007, the Gobi March in China, and finished in an impressive second place.

Training and Diet

Training is a crucial part of any athlete’s success, and Sandes is no exception. He follows a rigorous training routine that includes running, strength training, and yoga. He typically runs between 120-140 km per week, with a mix of road and trail running.

Sandes also emphasizes the importance of rest and recovery in his training routine. He listens to his body and takes rest days when he needs them, and he incorporates stretching, massage, and foam rolling into his recovery routine.

When it comes to diet, Sandes follows a balanced and nutritious approach. He focuses on eating whole foods, including lean proteins, healthy fats, and complex carbohydrates. He avoids processed foods and sugary drinks, and he drinks plenty of water to stay hydrated.


In addition to his diet, Sandes also takes a few supplements to support his training and recovery. He takes a daily multivitamin to ensure he’s getting all the nutrients he needs, and he takes magnesium supplements to help with muscle recovery and relaxation.

Tips for Other Runners

Sandes has a wealth of knowledge and experience when it comes to ultra running, and he’s always happy to share his tips and advice with other runners. One of his biggest pieces of advice is to listen to your body and not push yourself too hard too fast. He also emphasizes the importance of consistency in training, and he encourages runners to set realistic goals and work towards them gradually.

Accomplishments and Wins

Sandes has an impressive list of accomplishments and wins in the ultra running world. Some of his most notable achievements include:

  • Winning the 2010 and 2011 Leadville 100 in Colorado, USA
  • Setting a new course record at the 2012 Western States 100 in California, USA
  • Winning the 2017 Western States 100 in California, USA
  • Winning the 2018 and 2019 Ultra-Trail Cape Town in South Africa

Charity Work

In addition to his running achievements, Sandes is also known for his charitable work. He is a supporter of the Chaeli Campaign, a South African charity that provides equipment, support, and therapy for children with disabilities. Sandes has raised over R1 million for the organization through his running and fundraising efforts.


Ryan Sandes is a true legend in the world of ultra running. His talent, dedication, and hard work have earned him a place among the sport’s elite, and his impressive list of accomplishments speaks for itself. But Sandes is more than just a runner – he’s also a passionate advocate for health and fitness, and he’s dedicated to using his platform to make a positive difference in the world.

Sandes’ dedication to his training and diet, as well as his emphasis on rest and recovery, serves as an inspiration to runners and athletes around the world. His success in the ultra running world is a testament to his hard work and perseverance, and his commitment to giving back through his charitable work is a reflection of his kind heart and generous spirit.

For those looking to follow in Sandes’ footsteps, his advice to listen to your body and be consistent in your training can be invaluable. With dedication, hard work, and a little bit of luck, there’s no telling what you can achieve on the trails.

Ryan Sandes may be one of the most accomplished ultra runners in the world, but he’s also a humble and down-to-earth guy who is passionate about helping others. His love of running, his commitment to health and fitness, and his dedication to making a positive difference in the world make him a true inspiration to us all.


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