CC Comrades Corner - Andrew Dollenberg

There are so many thoughts, ideas, opinions and scientific studies on what one should be doing as part of the Comrades training build up. The internet is full of training programs and personal opinions. Unfortunately, some 15,000 individuals will line up on 2 June to run the greatest ultra-marathon. So 15,000 individuals, each with their own body composition, eating according to their own diet plans, working their own jobs and leading their own personal lives all have only one thing in common - to finish the same race (though each in their own personal time goal). So no specific training program can possibly cater for these 15,000 individuals, and nobody can claim that their program is better than the next one.

Each individual athlete's body will respond differently to training and diet. So any training program you see should only be used as a guide. You will probably find it beneficial to identify a few different training programs, and adapt them all to suit your own lifestyle, time schedule and of course gut feel.

Every expert and experienced runner will give you their opinions, which will all differ. But everyone will agree on the following points which are critical to every Comrades runner's preparation for the big day:

• Consistency is key. Training towards an ultra distance takes weeks of consistent, dedicated training. It is not something you can prepare for overnight, like cramming for a matric exam.
  
• Commitment. Committing to the race is making commitment to the training to get you there. This means getting up early on cold, dark, winter mornings because you've gotta do what you gotta do.
  
• Long, slow distance (LSD). You have to train what you want to race. Comrades is a full day event. Train with that in mind. Train for that event.
• Speed. Although Comrades requires you to run slowly for a long time, don't write off the need for speed. It is easy to get stuck in a rut of slow plodding. But all too quickly, this can become your standard (and best) running pace. Push the limits on short runs (like weekly time trials) and keep sharp.
• Stretching is critical. Distance runners never stretch. As you add up the miles, your muscles will shorten causing tightness and often leading to strains, compensation injuries and cramping. Stretch often, especially the hamstring, quads and calf muscles.
• Rest and recovery. Rest days are not lazy days. They are a critical part of the program. Without them, you will not benefit from the next training run. If you feel you need an extra day off, take it.
  
• Avoid illness. Especially as you increase mileage, your body will weaken as it gets stronger. This often leads to colds and flu. Make sure you eat well, and take some supplements if necessary. Multi-vitamins and a healthy diet are essential to avoiding the use of your medical aid.
  
• Avoid injury. Don't overdo your training sessions, and be careful on the hills. The most common injuries leading up to Comrades are hamstring and calf strains. These are often caused by pushing too hard on hills, and not stretching (see above...). Also be careful in cold weather, as we head into winter, as cold muscles don't like to be pushed too hard.
• Keep the goal in mind. Live, eat, sleep, dream what you want to achieve and you will certainly accomplish it.
• Enjoy what you are doing. This is probably the most important point of all.
  

Take care out there!

Regards,
Andrew