WITH just days remaining until the 99th Comrades Marathon on Sunday, June 14, more than 21 000 runners are preparing to tackle the iconic up run. For many, months of relentless training slows down as they now shift their focus to the execution of race day.

Also read: Wentworth woman designs Comrades Marathon T-shirt

Local runner tips

To help other runners who are preparing to take on their first Comrades or even veteran runners, Durban South athletes shared some of their tips for taking on the ultimate human race. 

• Don’t start too fast: Save your legs for the second half of the race so that you can finish strong. When your legs get tired, run with your heart.
• Stay positive and enjoy the journey: The race will become challenging towards the end, but a positive mindset can help carry you through to the finish line.
• Trust your training: Stick to a race plan, pacing strategy and nutrition schedule you have developed over months of preparation. Do not let race-day excitement or the opinions of others derail your plan.
• Hydrate wisely: Listen to your body and know when to hydrate. Replacing fluids and electrolytes throughout the race is essential to prevent dehydration and cramping.
• Respect the distance: Remember that Comrades is more than a race; it is a celebration of the dedication and sacrifices made throughout the training journey. When things get tough, focus on your reason for running and take the race one step at a time.

Medical tips 

Beyond the runners’ shared experiences, the operations director from Netcare 911, Shalen Ramduth, shared some vital guidance on the medical aspect of running the race. 

“The Comrades Marathon is a test of endurance that carries certain medical risks, both for runners and potentially for the throngs of supporters lining the streets along the route. Ahead of the race, we are urging runners to listen to their bodies and approach us for medical support, whether for minor scrapes or any concerning symptoms,” said Ramduth.

Medical red flags – stop immediately and seek help if you experience:

• Dizziness
• Confusion
• Nausea
• Muscle cramps
• Disorientation
• Chest pain
• Sudden chills

As the final countdown to race day continues, the Durban South runners seemed to echo a singular, overarching message: trust the preparation, pace oneself wisely and remember to enjoy the journey with every step.

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