Mileage matters <\/strong>Aim for peak weekly mileage of 80 to 120km for intermediate runners, peaking around six to eight weeks before race day.<\/p>\n Back-to-back runs <\/strong>Simulate fatigue by running two long runs on weekends. This is great for building endurance.<\/p>\n Hill training <\/strong>Incorporate hill repeats and long hilly runs since Comrades is packed with undulating terrain.<\/p>\n Strength and conditioning<\/strong> One to two sessions a week focusing on core, glutes, hamstring and hip stability reduces injury risk.<\/p>\n Taper wisely <\/strong>Reduce volume (but keep intensity) in the final three weeks.<\/p>\n Mental prep<\/p>\n Visualisation <\/strong>Imagine race day – what you\u2019ll see, how you\u2019ll feel and how you\u2019ll overcome tough patches.<\/p>\n Mantras<\/strong> Prepare a few positive affirmations to repeat when things get hard.<\/p>\n Practice mindfulness <\/strong>Use breath-work or meditation to improve mental focus and pain tolerance.<\/p>\n Race strategy<\/strong> Know your pace, splits, walking breaks and hydration plan – uncertainty breeds anxiety.<\/p>\n Eat to run far<\/p>\n Leading up to Comrades<\/strong> Focus on a balanced diet with lean proteins, complex carbs and healthy fats.<\/p>\n Stay hydrated <\/strong>throughout training – not just race week.<\/p>\n Carb loading <\/strong>begins about two to three days before race day, increasing carbohydrate intake to about 70 per cent of your total daily calories.<\/p>\n <\/p>\n Carbo-loading recipe ideas<\/p>\n Creamy Sweet Potato & Chickpea Pasta<\/strong><\/p>\n This recipe is vegan-friendly and great for batch cooking.<\/em><\/p>\n What you\u2019ll need: <\/em>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<\/p>\n What to do: <\/em>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.<\/p>\n <\/p>\n Baked Banana Oatmeal Squares<\/strong><\/p>\n Portable and rich in slow-release carbs, these are great for breakfast or snacks.<\/em><\/p>\n Combine rolled oats, mashed bananas, honey\/maple syrup, milk (or plant-based), cinnamon and a touch of salt<\/p>\n Bake in a tray at 180\u00b0C for 25 to 30 min, cut into squares.<\/p>\n <\/p>\n Homemade Energy Bites <\/strong><\/p>\n These are no-bake and great protein-packed snacks for race day.<\/em><\/p>\n What you\u2019ll need: <\/em>1 cup oats; 1\/2 cup peanut butter;<\/p>\n 1\/4 cup honey; 1\/4 cup chia seeds or flaxseed<\/p>\n Optional: <\/em>dark chocolate chips, chopped dates or dried cranberries<\/p>\n What to do: <\/em>Mix everything in a bowl. Roll into bite-sized balls. Chill for 30 minutes. Pop a few into your race vest.<\/p>\n <\/p>\n Other smart fuel-on-the-go options<\/strong><\/p>\n Nut butter packets (single-serve)<\/p>\n Mini protein bars (aim for low-fibre, moderate protein ones)<\/p>\n Boiled salted potatoes (yes, runners swear by these!)<\/p>\n Dried fruit + almonds combo (fast energy + satiety)<\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" 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\u2019re well-prepared for this endurance race. Physical prep Start early Begin training […]<\/p>\n","protected":false},"author":24,"featured_media":44037,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[51],"tags":[7116],"class_list":{"0":"post-44035","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-lifestyle","8":"tag-comrades-marathon"},"yoast_head":"\n![\"\"](\"https:\/\/getitmagazine.co.za\/highway-berea\/wp-content\/uploads\/sites\/23\/2025\/05\/running-shoes-3549982_1280-Large-400x267.jpg\")
<\/p>\n![\"\"](\"https:\/\/getitmagazine.co.za\/highway-berea\/wp-content\/uploads\/sites\/23\/2025\/05\/sports-3340598_1280-Large-400x267.jpg\")
<\/p>\n