Comrades Marathon strategy tips

Groups use this opportunity for slower runners to catch up before heading off for the next section. All in all each stop can easily last 2 to 4 minutes and in the weekend long run they can be even longer. Sometimes we even cool right down.
 
Why then do many runners believe that on Sunday 31 May some mystical magic is going to happen - some hidden power is unearthed that will allow them to run non-stop from Durban, up numerous mighty mountains, to finish in Pietermaritzburg.
 
With every stop in training, our breathing returns to normal, our heart rate drops, the leg muscles get a rest and recover from the constant movements of running, and we take a good drink of fluid. This typically happens at 30-minute intervals throughout the run. Why on earth then should we be able to run non stop for between 6 and 12 hours on Sunday 31 May?
 
Clearly this does not make sense. By contrast it DOES make sense to plan to pace Comrades in a similar run and walk fashion to our normal training.
 
A good starting point is to use an 8km run and 3 minute walk schedule.
 
Immediately this changes the 87.72km run, into a simple run of 10 sections of 8km with a 3 minute - or 250m walk - recovery break between.
 
This has a psychological benefit as it is much easier to focus on smaller segments - from City Hall to 45th Cutting, then to Cowies Hill, then to the top of Fields Hill and so on...
 
Each walk is an opportunity to recover - have some decent drinks and energy from a water station, and most importantly to re-assess your pace.
 
Most runners start Comrades far too fast - trying to change pace after a fast start is very hard - but having a walk break makes changing the pace to a more realistic one much easier.
 
Strange as it may seem, the hardest walk is the first one, but your body quickly gets into the rhythm and you will catch most of those who criticized your early walk just past halfway. They will only see you again when you are downing that beer at the finish and they are about to finish.
 
There are other reasons that the walks work - walks offer the chance for a good drink and for something to eat - and importantly the walks give the muscles a break from the same movement and it is another way to stave off the cramps.
 
The amazing thing is that you can have 10 walks of 3 minutes throughout Comrades, just by running the 8km sections at a pace only 15 seconds faster than your average Comrades pace.

Remember you will STILL be running each kilometre substantially slower than your normal marathon pace – and yet you have gained 30 minutes of walking spread throughout the event.
 
So to get your optimum Comrades finish include regular PLANNED walks, starting from the first 8kms.
 
And the best way to do this is to practice this regime on all your longer training runs from now through to race day.
 
By the way did I mention that many Comrades gold medalists have used this technique to secure their personal bests?

Maybe you should consider it for your race...

(File Photo: Gallo Images)

Twitter - @SportswaveAndre @omvirtualcoach