With just under 4 weeks to this iconic event, you may be wondering what you can still do prepare. One Sport and Wellness hosted a talk about just that. Last Thursday, we had a panel consisting of a four-time Comrades finisher, a running coach from the Bakery, and a Physiotherapist and Biokineticist who both have over 20 years’ experience. Here is a summary for those who couldn’t be there.
Strength training:
The down run is tougher on the body and strength training, even if you are just starting now, there is just enough time to build some strength. Focus on the gluteal and the quadriceps muscles was the recommendation given by our panel.
Some things shouldn’t change:
While you can start wearing in your race shoes, changing shoe brands is not recommended. If you get a niggle, rather get assessed than assume your shoes are the cause.
This is also not the time to change your fuelling. You have been doing practice runs and qualifiers, so stick to what has worked for you up until now.
You have a training plan and race strategy, stick to it.
Lastly, the rest of your race day kit should not be new. This is not the day to try a new pair of socks or something else that looked cool at the Comrades Expo. You do not want to suffer with chaffing when you could be on the road for 12 hours.
One Week Out:
You want to be in the best possible condition for the race. Try to get those eight hours or sleep, eat clean, avoid alcohol, and focus on those recovery options like stretching or foam rolling.
If you want to go for a massage or treatment, do it by Thursday. You don’t want to be doing anything two days before, even something like walking around the mall.
Painkillers:
This is an Ultra Marathon, and there are serious risks involved. You may be overhydrated and underhydrated and this can make taking pain medications a serious health risk. If you need to take something every 3-4 hours, you probably should not be running.
We are four weeks out, so go get those niggles checked out while you can still get treatment.
Cramping:
If you are going to stop, do so at the medical tent. It is better to get given something by the staff than someone on the side of the road. There are physiotherapists on route as well if you need a massage.
You can run or walk backwards to give the quadriceps a bit of break.
Appreciate Yourself:
You have put in all the work and are doing a race that most people would not dream of attempting. You all have your reasons for starting this event, so remember them when the race gets tougher.
We are honoured to be cheering you from the sidelines. It is always recommended to consult a healthcare professional before starting any new training or treatment, especially for those with existing conditions. Our team at HG Physio and One Sport and Wellness would be happy to assist you on your journey.
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