Conquer the Comrades by following these four steps.
By MH Staff - Posted on 15th October 2013
Here’s how to pound the pavement to your personal best.
Before you can conquer The Comrades you'll need to start small. If you're new at running, try a 5K or 10K. You'll need to be fit enough to train 24 to 32km a week. If you're more experienced, go for a half marathon; you'll need to run 20 to 24km fairly easily, training 56 to 72km a week.
Check out the course map online and, while training, visualise the route and pace. During the race, focus on pacing and form rather than your finish time.
A weak centre can cause your form to fail, stressing your body and upping your injury risk. A strong core helps you power up and down hills.
Take a day off or scale back the intensity if your body's telling you to ease up. Same goes for mid-run – if you're in pain or gasping for breath, dial it back. A good rule: slow down to a pace that lets you hold a conversation.