The Comrades Marathon, is an icon of South African life. A gruelling 88km race, that attracts people from all walks of life, it stands as a testament to camaraderie, human endurance and perseverance. For many, the mere thought of conquering such a distance can be daunting, but if you are one of those who is hoping to line up on the 9th of June, 2024 you will want to begin training soon. While it may not seem like it now, with the right training regimen, dedication, and a dash of inspiration, the Comrades is an achievable feat for anyone willing to put in the effort.
Setting Your Marathon Goals
Before lacing up your running shoes, it’s crucial to define your marathon goals. Are you running to challenge yourself, aiming for a personal best, or raising awareness for a cause? Having a clear objective will guide your training and help you stay motivated throughout the process.
Building a Solid Foundation
The Comrades is not a race to be taken lightly. It demands a strong foundation of fitness. If you’re new to running, it’s wise to spend several months building a base of endurance before officially starting your marathon training. This can involve running shorter distances at a comfortable pace and gradually increasing your mileage. Before starting your ultra training, you should be able to run for about an hour.
The Right Training Plan
Selecting the right training plan is pivotal to your marathon journey. There are numerous programs available, but most adhere to some key principles:
1. Gradual Progression
Start with lower weekly mileage and gradually increase it to avoid overuse injuries. You should be aiming to only increase your total weekly distance or time by no more than 5 to 10% each week.
2. Long Runs
Weekly long runs, typically on weekends, are the backbone of marathon training. They build endurance and mental toughness. The first two months of training, simply focus on building up mileage with easy, but long runs. About four months from race day, add in one hill workout per week and one interval or tempo run per week. Two to three months out, you should add in more technical runs that mimic your race terrain, especially if you will be racing on a trail.
3. Speed
When starting out you will need to realise that ultra running is very different to a simple road race. You need to stay focused and run within the right aerobic zone which might mean you need to run at a slower pace than you are used to. Your base runs should feel easy (slower than race pace), and they should allow you to recover quickly. Once you are running significant distances comfortably, you can incorporate interval training and tempo runs to improve your speed and stamina.
4. Cross-Training
Don’t neglect strength training, yoga, or other forms of exercise to maintain overall fitness and prevent injuries.
5. Rest Days
Rest is as important as training. Your body needs time to recover and repair.
6. Keeping it Practical
Because of the large distance involved, it is impractical to simply run the distance a few times before the race. To conquer this, most runners do a few long runs on consecutive days. This gives your body the experience of you running on exhausted and sore legs. For instance, you can run 30kms on Saturday and then 20kms on Sunday.
Nutrition and Hydration
A well-balanced diet is vital during marathon training. Focus on lean proteins, complex carbohydrates, and healthy fats. Stay hydrated by drinking water consistently throughout the day, and consider incorporating sports drinks during longer runs to replenish electrolytes. On race day, aim for a breakfast rich in carbohydrates to provide sustained energy. Experiment with different foods during your training to find what works best for you.
Mental Toughness
Endurance events like marathons are as much mental battles as physical ones. To strengthen your mental game:
1. Visualization
Picture yourself successfully completing the race, overcoming obstacles, and maintaining a steady pace.
2. Positive Self-talk
Replace negative thoughts with positive affirmations during tough runs or moments of doubt.
3. Mantras
Create motivational phrases that resonate with you, repeating them when you need a mental boost.
Gear and Apparel
Invest in quality running shoes that are comfortable and suited to your gait. Proper footwear can prevent injuries. Consider moisture-wicking clothing to stay comfortable during long runs and avoid chafing. Don’t forget to apply sunscreen and wear a hat or sunglasses on sunny days.
Tapering
In the weeks leading up to your marathon, reduce your training volume to allow your body to recover and peak on race day. Tapering helps reduce fatigue and ensures you’re well-rested and ready to perform your best.
Race Day Strategy
On the big day, follow these tips:
1. Arrive Early
Get to the race early to avoid unnecessary stress. Familiarize yourself with the course and facilities.
2. Stick to Your Plan
Maintain the pacing strategy you practiced during training. Don’t start too fast.
3. Hydration and Fueling
Follow your pre-race nutrition plan and stay hydrated throughout the race.
4. Mental Resilience
Stay positive, break the race into manageable segments, and draw strength from your training.
Crossing the Finish Line
As you approach the finish line, the emotions of accomplishment will be overwhelming. Savour the moment, knowing that your dedication, hard work, and perseverance have brought you to this incredible achievement.
In conclusion, running a marathon is an extraordinary endeavour that requires careful planning, determination, and a love for the sport. Whether you’re aiming to break records or simply want to complete the distance, these tips can help guide your training journey. Remember, the marathon is not just about the destination; it’s about the transformative journey along the way. Embrace the challenge, and you might discover strength and resilience you never knew you had.
