Comrades Training - What is the key to Comrades?
Can you run 10km at the moment? Then you can run Comrades! The key is consistency and a slow progression. Read our expert tips and take your Comrades training in your stride.
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The key to Comrades is consistency. Both in training and on race day, the aim is consistent, steady progress. Thinking about 89km seems daunting, so focus on the immediate steps. Get started and build slowly:
TRAINING PACE
Repeat ‘Take it Easy’ over and over in your head. Bruce Fordyce says, ‘Better to be undertrained and slightly overweight than overtrained and skinny.’ Do 90% of your training at a comfortable talking pace and walk whenever it’s necessary. Walk with purpose – it’s not a Sunday stroll.
REST
Rest plays a vital roll in recovery, so make sure you have a minimum of one, full rest day a week (and two to three days for novices or older runners). Before adding more sessions to your week, ensure you are recovering correctly from your current regime.
TRAINING FOR DOWNHILLS
Downhill running is where the damage is done to the legs, and on the down Comrades, it is wise to be ready for this. Doing leg-strength exercises, particularly for the quads, will greatly improve your muscles’ resistance to the pounding of Fields Hill.
LONG RUNS
These are the cornerstone of your training. You are preparing to be on your feet for 89km – speed is not going to get you to the finish line. If you are having a tough week and need to drop a session, pick another one; you need the long run. It is not only important for your physical preparation but vital for your mental preparation too. Each time you tick off a long run, your belief will grow stronger.
Comments:
Joan: I am a 57 year old female and have done 2 comrades. 15 years ago. I have registered to do comrades again this year. I run 10km 3 x a week and then 15km on a Sunday if there is no race. I ran the Bobbies 25km on Sunday in 3hr14min. I then went out again on Tuesday for 10km and nearly died. I went out again this morning for 5km and nearly died. I have been training for 3 months now and I just feel I am not getting any better than when I started. What am I doing wrong. I did my 2 comrades in 10:25 and 10:35. Look forward to your feedback.
Regards
Joan Budde
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Joan:
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Johan: Hi Joan, I am 54 and will be doing the 4th now. I do have the same symthoms (almost), if you get an answer, please let me have it as well. Thanks. Johan. My e-mail address is: johan@dollartrading.co.za
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steven: I am 33 and suffered badly this week after a 21.1. I am now going to take 4 days off, and rest properly before making an injury worse. Eish. Lets hang in there guys!
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Mike: Hi, I've been training since July 2009, as I wanted to qualify at the Nepspruit Marathon - I finished it in 5hr 12min - just short on qualifying. Been running regularly since, but picked up a groin strain and am really battling to run. Tried laying off of a week but pain still persists - now trying to qualify at Postnet - end Feb. Any Idea - Thanks - Mike
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Andre: Hi, im training for my first Comrades. Up untill Sept 2009 i was an overweight couch patato, and been a heavy smoker for the past 20 years. I started running on 1 Nov 2009 and couldnt do 1km without throwing up. Today, 3 months later i am 10 kgs lighter, ive done 4 10 km races, my lungs are smokeless and healthy, and i will be doing the Johnson half marathon on Sunday. I run between 5 and 10 ks every day ecxept Mondays and racedays, Ill see ya`ll at the Comrades!
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Suzarne Ally: Hi there, I thought I was the only one doing badly. Finally this week I am dumped into depression, seriously, I have not been out the whole week, I made an effort twice to go out only to turn around at the 2k to head straight home screaming "I HATE running" I used to love running especially running uphill. I have been training since January 2009, seriously since September 2009 for my first Comrades. Had a bad asthma attack 4 weeks ago which went straight to bronchitis 3 weeks no training, that threw me terrible off course, my training was doing great. I attempted the Redhill 42 last Saturday, from 15k I had no interest in running, I walked to 21k, ran to 22k and walked to 29k, phoned my husband to fetch me. Mentally I was exhausted, my body was ok to go on, besides a bit of dehydration despite that fact that I drank 5 sachets of water and 1 coke at every water station. (I sweat a lot when I train and as a result loose a lot of liquids). I am suppose to run 3h30 tomorrow for my long run, but cant emotionally I am finished, and seriously depressed, so yet another long suffers. So I will attempt the Kloofnek 21 on Sunday, hopefully some miracle happens and I will go through the finish loving running again. I am glad I am not alone in this, as I am seriously reconsidering Comrades.
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robert: Hi there, it sounds as if we all have sort of the same problem. i've been a fan of the comrades since Bruce Fordyce won his first race and watched every single face for the next 10 years. it's been a dream of mine to run it one day. Walley Hayward was also my inspiration, an old man of 70 odd runs and finishes. if he can so can i and one day i will run. i decided on October 1st 2009 that i was going to run the comrades, on the 2nd i took my first run [1.2km].i was going to take it easy and build up too 21.1km. 3 months later i have run a total of 350 odd km's. 21.1km in 2:00'58 at Bert's bricks half marathon last weekend, 30km in 3:13'25. i'm happy with my progress and will be ready for 42.2km on the 6th of feb in sasol where i WILL be qualifying for comrades. i did have niggles on the way but with the help of ICE MAN HERBAL COOLING GEL many of my niggles were solved. And those morning when you just CAN'T get out of bed.....JUST DO IT!!!!!!!!! go run even if you just go around the block or to the corner and back. get out there and run!!!!!!!!! be possitive have faith in your self, if you don't no one else will!!!!!!!!! not many people out there can say they ran and finished the Comrades Marathon, lets be part of that elite group of people who can say WE DID IT!!!!!!! remember sport is all about having fun, Get out there and do some running.........When the going get's tough, the tough get's going..........let me know how it's going at: robmanu@telkomsa.net
regards
Rob
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Gerrit: Hi Runner Buddies. Hung in there! After 3 years of lazyness I was inspired to start running again after the Runners World Issue with the Comrades addition. This was August 2009. I decided give the sub12 Comrades Novice programme a go. So far so good! Started on the 1st of Dec right through the holiday season. End of Dec I met a running buddy Jan. Since we teamed up the long runs begin easier and more enjoyable. Our pase is very simillar and our focus is time on the road not distcance. We discover and plan new routes all the way and is also doing the races (only about every 3rd saturday) together. By doing long runs around our suburb saves time and money. We no anxiously plan and train for the Bronkhorstspruit 32km on 13 Feb, the Akasia 42km on 6 March and Loskop 50km in April. Even thou J
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Gerrit: ...an is not doing the Comrades this year our medium term goals are the same making us a winning team in our own right. My humble advice to you all is to stop concentrating on distance and go for nice time on the road. Enjoy the views of your suburbs trees and parks... The distance will look after itself. And try to find that running buddy in your aria, i can ensure you the road is much shorter and it alo ensure that ou stay dedicated to your program!
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Mark: I love sport and played various sports at school, but can honestly say I have never run anything more than chasing the cricket ball around the ground. I said that I would run comrades before 40 years old and I have this year and next left to do it. I started around end Oct with 5km run/walk. Now 3 months in, I run 10km 3x a week with a 20 to 25km on the weekend. I plan a 30km this weekend with the qualifier at the end of Feb. I am running with a group of guys and without them I would have given up a long time ago. Hang in there - it does get easier. (or so they tell me!!)
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Suzarne Ally: Thanks to everyone for your words of encouragement, but my mojo is still gone. By saturday I will decide to either hang in there or give up Comrades. My next qualifier will be Peninsula, and right now "I FEAR IT". At this point in time I do not even think that Ryk Neethling will motivate me.
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Bennie: Hi all novices runners,
I follow the official sub 9 or sub 11 Novice training program and had my share of ITB in Dec'09 and "matarsis" foot problems now. I listen to the experienced runners and those who can help. I have to because it is a new game to make a transition since 2009 from shorter distances like 3000m and 10 km . If we follow good advice and not only our own instincts we will do it. I recoverd from ITB because I have to listen to my body and follow good advise before it get worse. I'm back at 2h and 3h30 over weekends(±60k). Skip a week or two, REST, recover, swim, cross train, etc. but stay focussed by taking it easy and slowly. Consistency is the key as in the article "The key to Comrades".
Great will be our reward!!! Sterkte!
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Daniel: Hi my fellow runners, I am really struggling to shake my ITB injury. I rest for two weeks and next week after my first long run / race… I have the same problem! It is so bad that I will need an operation to relieve some of the tension. I obviously only opted to only have it after the Comrades.
I try to be really positive that I will survive my 1st Comrades like this, or am I only kidding myself.
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Andre: Hello everyone, i was suffering from terribly painfull itb in my right knee since i started running in Nov. I bought new shoes a month ago, Nike Vomero and dumped the stupid Asics Nimbus, i think thats what caused the problem initially, started using Fastum gel to rub 3 times daily, and most importantly i do stretching for 30 min before and 30 min after each run, found itb stretching excersices on the www. Its time consuming but i havent had problems for a month now.
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