Preparing for the Comrades Marathon is no small task. As the longest-standing ultramarathon, it is the ultimate challenge for anyone considering taking it on. For those who would like to give it a go next year, here are ten crucial tips to ensure you’re well-prepared for this endurance race.
Physical prep
Start early Begin training six to nine months in advance. A good foundation includes weekly long runs, hill sessions and recovery runs.
Mileage matters Aim for peak weekly mileage of 80 to 120km for intermediate runners, peaking around six to eight weeks before race day.
Back-to-back runs Simulate fatigue by running two long runs on weekends. This is great for building endurance.
Hill training Incorporate hill repeats and long hilly runs since Comrades is packed with undulating terrain.
Strength and conditioning One to two sessions a week focusing on core, glutes, hamstring and hip stability reduces injury risk.
Taper wisely Reduce volume (but keep intensity) in the final three weeks.
Mental prep
Visualisation Imagine race day – what you’ll see, how you’ll feel and how you’ll overcome tough patches.
Mantras Prepare a few positive affirmations to repeat when things get hard.
Practice mindfulness Use breath-work or meditation to improve mental focus and pain tolerance.
Race strategy Know your pace, splits, walking breaks and hydration plan – uncertainty breeds anxiety.
Eat to run far
Leading up to Comrades Focus on a balanced diet with lean proteins, complex carbs and healthy fats.
Stay hydrated throughout training – not just race week.
Carb loading begins about two to three days before race day, increasing carbohydrate intake to about 70 per cent of your total daily calories.
Carbo-loading recipe ideas
Creamy Sweet Potato & Chickpea Pasta
This recipe is vegan-friendly and great for batch cooking.
What you’ll need: 400g whole wheat or gluten-free pasta; 2 medium sweet potatoes, peeled and cubed; 1 can chickpeas, drained; 1/4 cup olive oil; garlic; cumin; lemon juice; salt; a handful of spinach or parsley for colour
What to do: Boil sweet potatoes until soft, then blend with olive oil, lemon juice, garlic and spices. Cook pasta, stir in chickpeas, add sauce and greens. Serve warm.
Baked Banana Oatmeal Squares
Portable and rich in slow-release carbs, these are great for breakfast or snacks.
Combine rolled oats, mashed bananas, honey/maple syrup, milk (or plant-based), cinnamon and a touch of salt
Bake in a tray at 180°C for 25 to 30 min, cut into squares.
Homemade Energy Bites
These are no-bake and great protein-packed snacks for race day.
What you’ll need: 1 cup oats; 1/2 cup peanut butter;
1/4 cup honey; 1/4 cup chia seeds or flaxseed
Optional: dark chocolate chips, chopped dates or dried cranberries
What to do: Mix everything in a bowl. Roll into bite-sized balls. Chill for 30 minutes. Pop a few into your race vest.
Other smart fuel-on-the-go options
Nut butter packets (single-serve)
Mini protein bars (aim for low-fibre, moderate protein ones)
Boiled salted potatoes (yes, runners swear by these!)
Dried fruit + almonds combo (fast energy + satiety)
