COUNTDOWN TO THE 2024 MUNGA TRAILS DOOLHOF
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what is the munga trails?
10KM & 25KM ROUTE
Set against the backdrop of The Munga’s annual event, this trail running experience takes place on the stunning trails of Doolhof Wine Estate, near Wellington.
Nestled at the end of a peaceful valley below the historic Bainskloof Pass, Doolhof Wine Estate is renowned for its scenic cycling, trail running, and walking routes in the Western Cape. The trails offer breathtaking views of the valley, framed by the Groenberg, Limietberge, and Hawekwa mountains.
Runners can choose between a 10km route, suitable for all levels, and a 25km course for the more experienced.
The basics
Epic Route Builder Pieter van der Westhuizen, who designed the course, has promised a welcoming experience for the very first Munga Trail participants.
Whether you’re a seasoned runner or new to trail running, this event is the perfect chance to push your limits while surrounded by nature, right next to the finish line of The Munga Ultra Endurance Cycling Challenge from Bloemfontein to Doolhof.
The charming town of Wellington is just a short drive away, and Cape Town is within 50 minutes.
DOOLHOF WINE ESTATES
WHERE IS THE MUNGA TRAIL TAKING PLACE?
Award-winning wine estate set at the foot of Limietberg.
Nestled in the Cape mountain ranges where night stars replace the city’s bright lights, Doolhof is the ultimate place to unwind. Whether you’re seeking a personal respite, a romantic escape or quality time with friends and family, our estate offers a 5-star experience where you can live life to its fullest. By day you can take a leisurely cycle around the vineyards, picnic by the riverside or wine and dine in our elegant restaurant, all before heading home or settling in for the night at our boutique accommodation surrounded by indigenous mountain flora and fauna. No matter where you may be on your journey or whichever way you’d like to go, make Doolhof your destination of choice.
ENTRY COSTS FROM R350
WHAT DO I GET FOR MY ENTRY?
Great question!
- A start/finish line transition area with food and hydration
- Named nutrition
- Full medical support
trails f.a.q.s
things trail runners usually ask…
WHEN IS THE RACE
30 November 2025
WHEN IS THE RACE
30 November 2025
WHEN IS THE RACE?
30 November 2025
HOW MUCH DOES THE RACE COST TO ENTER?
Please see the entry portal for current fees for the various Munga events.
ARE THERE DIFFERENT RACE CATEGORIES?
Categories:
- 10km
- 25km
IS THERE A QUALIFICATION RACE?
Nope.
WHAT IS TRAIL RUNNING?
Trail running is a type of running that takes place on natural surfaces such as dirt, gravel, or rocky paths, rather than on paved roads or tracks. It often involves navigating rugged terrain, hills, and natural obstacles like streams or tree roots.
WHAT GEAR DO I NEED FOR TRAIL RUNNING?
Essentials include:
- Trail running shoes with good traction.
- Hydration packs or bottles for water.
- Moisture-wicking clothes to stay dry.
- A GPS watch for tracking distance and elevation.
- A headlamp if running in low light conditions.
WHAT IS THE DIFFERENCE BETWEEN ROAD AND TRAIL RUNNING?
The main difference is the terrain. Trail running involves natural, uneven surfaces and often includes steep inclines and descents, while road running happens on smooth, paved surfaces. Trail running requires more attention to footing and balance.
DO I NEED TO CARRY A MAP OR NAVIGATION DEVICE?
No, trails are clearly marked (But you are more than welcome to nav up)
HOW DO I PREVENT INJURIES WHILE TRAIL RUNNING?
- Wear proper shoes with grip.
- Focus on good form and posture.
- Strengthen your core and legs to improve stability.
- Take time to warm up before and cool down after running.
- Use caution on downhill sections and stay alert for uneven ground.
HOW DO I PREVENT INJURIES WHILE TRAIL RUNNING?
- Wear proper shoes with grip.
- Focus on good form and posture.
- Strengthen your core and legs to improve stability.
- Take time to warm up before and cool down after running.
- Use caution on downhill sections and stay alert for uneven ground.
HOW DO I IMPROVE ENDURANCE FOR TRAIL RUNNING?
- Increase your mileage gradually.
- Incorporate hill training and strength exercises.
- Practice running on different terrains.
- Focus on consistent pacing during long runs.
HOW DO I CHOOSE THE RIGHT TRAIL FOR MY LEVEL?
Beginner trail runners should look for trails that are well-marked and have minimal elevation gain. As you progress, you can try more technical trails with steeper inclines, obstacles, and longer distances.
CAN I LISTEN TO MUSIC WHILE DOING THE TRAIL?
Yep.
HOW SHOULD I FUEL FOR A LONG TRAIL RUN?
- Before: Eat a balanced meal with carbs, protein, and fats 2-3 hours before your run.
- During: Use energy gels, snacks like nuts, or electrolyte drinks for runs longer than an hour.
- After: Rehydrate and eat a recovery meal with protein and carbohydrates.
WHAT KIND OF SUPPORT IS PROVIDED?
Medical support is provided.
HOW DO I PACE MYSELF ON A HILLY TRAIL?
On uphill sections, shorten your stride and maintain a steady effort rather than trying to run fast. You might want to walk steep hills to conserve energy. On downhills, keep a light, quick stride to avoid injury.
HOW SHOULD I TRAIN FOR A TRAIL RACE?
- Run on trails similar to the race course.
- Include hill workouts and strength training in your routine.
- Practice with the gear and nutrition you plan to use on race day.
- Start with shorter races and build up to longer, more technical races.
SPONSORS
title sponsor
The Munga Welcomes The Tshenolo Group of Companies as Official Main Title Sponsor
The Munga, renowned for its grueling ultra-endurance mountain bike races, proudly announces a significant partnership with The Tshenolo Group of Companies, naming them the Official Main Title Sponsor of The Munga events effective from August 1st, 2024. This collaboration marks a pivotal moment as The Munga celebrates its 10th Anniversary year with a new and esteemed partnership.
Founded in 2014, The Munga has established itself as a premier endurance cycling event, pushing the boundaries of human achievement across the rugged landscapes of South Africa. The partnership with The Tshenolo Group of Companies underscores a shared commitment to endurance, resilience, and environmental stewardship.
"We are thrilled to welcome The Tshenolo Group of Companies as our Official Main Title Sponsor," said Jack Black, co-owner of The Munga. "Their support comes at a pivotal time as we celebrate a decade of challenging the limits of human potential in endurance sports. This partnership signifies not only our shared values but also a commitment to fostering the spirit of adventure and sustainability."
As a leader in waste management solutions, The Tshenolo Group of Companies brings a wealth of expertise and a commitment to environmental responsibility, aligning perfectly with The Munga's ethos of pushing boundaries while respecting the natural environment.
The partnership between The Munga and The Tshenolo Group of Companies is set to enhance the event experience, further solidifying The Munga's position as the pinnacle of endurance cycling globally. Together, they aim to inspire athletes and spectators alike to embrace challenges and strive for excellence.
About The Tshenolo Group of Companies: The Tshenolo Group of Companies is a leader in waste management solutions, committed to environmental sustainability and community development.
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