Comrades Marathon 2019: Start the Comrades healthy, injury-free and with a real…

Comrades Marathon 2019:

Start the Comrades healthy, injury-free and with a realistic goal time so you execute and finish your marathon the way you planned it. The week before Comrades put everything you need to one side so it is ready for the night before the race. You will wake up around 03:00 to be at the start of the marathon by 05:30.

When you get dressed, tick off a list so you don’t forget anything. If you train in trainers, wear them for Comrades. Wear the same shirt, shorts and socks you wore on long runs. Use good sunglasses for early mornings and bright sunlight and apply enough sunscreen. Also take a warm change of kit with you as it can be cold at the start and cut-off point. Relax and visualise your run from start to finish. See yourself achieving your goal.

Getting ready the morning of the marathon

Drink two 225ml glasses of water or a sports drink 2 hours before the start to prepare your body to accept fluids during the race. Have a breakfast of at least 300 calories an hour before the start. This should be the same food you’ve eaten on training runs so you know your body can handle it.

You should aim to get to the venue at 4:30am. Pens close 15 minutes before the marathon starts so give yourself enough time to get into your correct batch. Otherwise you will start at the back which can take as long as 8 minutes to cross the start line. Warm-up gradually with slow jogging about 15 minutes before you go to your seeding pen. Don’t do any major stretching as you will warm up in the early stages of the race.

How to get off to a good start

Start time has arrived. Take a deep breath, remind yourself of your goal, training you’ve done and the successes of past races. After the gun goes off, most of the field does not move and you are going to lose some time. Don’t try and make that time up in the first 5 to 10 kilometres of the marathon.

Pace yourself so you maximise your performance. Relax and make a conscious effort to pull back until you hit the 10km mark. Choose a run walk schedule from the start and continue for the whole of Comrades. If you hold back, but keep moving and never stop, your chances of finishing the marathon improves a great deal.

Knowing what to eat and drink

The amount of water and other fluids we need during Comrades depends on the temperature, humidity, wind and how much we’re used to running in that particular climate. It also depends on your body weight, gender, how much you sweat and which medicines you use before or during a race.

We are used to eating and drinking at regular intervals each day and the same needs to be done during Comrades. Most athletes need one 40 gram carbohydrate boost around every 1 hour to 1 hour 15 minutes. You should drink between 400 to 800ml per hour depending on the conditions of the day. But remember that over-hydration can be just as dangerous as dehydration.

Staying motivated if you hit a wall

If you start cramping, change slowly from a run to walk but do not stand still as you can’t make up time standing still. At some stage, you might end up sitting down and contemplating whether to carry on or not. Let yourself rest and close your eyes. Visualise yourself making it the rest of the way. Then get up and walk, join a friend who you can help motivate to help you to become more motivated.

Don’t give up unless you are injured or if carrying on will cause more damage or you are cut off. Revel in the crowd support along the route. Be prepared to be inspired by the experience. Don’t be surprised if by breakfast the day after Comrades, you are already planning your return.

Source: https://www.bonitas.co.za/making-marathon-day/

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