A Practical Guide to Conquering the Comrades 2025
The Comrades Marathon is one of the most iconic and demanding ultra-marathons in the world. Covering approximately 90 kilometres, it challenges every runner’s endurance and mental toughness.
Whether this is your first time running or you’re chasing another medal, how you handle the prep and recovery can significantly impact both your performance and your long-term health.
To support runners during this milestone event, this guide is designed to help you run smarter and finish stronger.
What to Do on Race Day
After months of training and preparation, race day has finally arrived. Here’s how to approach it for the best possible experience:
1. Stick to What You Know
Start the day with a familiar, carbohydrate-rich breakfast that you’ve used successfully during your prep. Avoid trying any new foods, supplements, or drinks on the days leading up to and of the race.
2. Arrive Early & Stay Calm
Give yourself time to settle in. Use the extra minutes to do some light dynamic stretches, jog on the spot, and mentally prepare.
3. Pace Yourself
Remember that the Comrades is a marathon, not a sprint. Start slow and aim to run at a consistent, manageable pace. Break the route into smaller chunks and focus on completing them to make the distance feel less overwhelming.
4. Build Walk Breaks into Your Strategy
Unless you're aiming for a sub-7-hour finish, it’s a good idea to incorporate brisk walking intervals into your race plan. Strategic walking helps reduce the cumulative impact on your legs and lowers the strain on your muscles. Walking before you feel forced to can improve your overall time by helping you maintain consistency.
5. Hydrate and Refuel Often
Start sipping water early and continue to do so regularly at aid stations. Be careful not to over-hydrate. Use energy gels or snacks you’ve practiced with during training and listen to your body’s signals. Remember to visit the Body20 refreshment stand!
Comrades Is Over - What’s Next?
Once you’ve completed one of the most gruelling ultra-marathons in the world, celebrate it! The Comrades tests your limits and crossing that finish line is a monumental achievement.
But now that the race is done, what’s next?
Here’s how you can maintain your momentum and continue building strength and endurance after the race:
1. Keep Moving
It might be tempting to sit down or lie flat right after the race, but gentle movement is key to helping your body cool down. Walk slowly for 10 to 15 minutes and stretch lightly to assist circulation and reduce muscle tightness.
2. Hydrate and Eat Well
Drink water and electrolytes soon after finishing. Then eat a balanced meal within 30 to 60 minutes that includes carbohydrates to begin the muscle repair process.
3. Get Plenty of Rest
Sleep is important for recovery. Prioritise rest in the first few days post-race and avoid intense training until your body feels fully restored.
Free EMS Recovery Sessions for Comrades Runners
To support your recovery, Body20 is offering a free EMS Recovery Session to all Comrades Marathon participants, whether you're a member or new to EMS training.
EMS (Electro Muscle Stimulation) Recovery Sessions are designed to support your post-race needs. The recovery session will help you:
- Accelerate muscle recovery
- Reduce stiffness and post-race fatigue
- Improve blood circulation
- Support joint-friendly rehabilitation
Staying Strong Beyond Comrades
Crossing the Comrades finish line is an incredible accomplishment, but your fitness journey doesn’t have to end there. In fact, the weeks following the race are a perfect time to shift your focus.
Whether you're training for another race or simply looking to maintain a healthy, strong body, EMS training offers highly effective way to rebuild strength and stay motivated for your next run.
Book your FREE Recovery Session.
We’ll see you on the course and in Studio.
