Don’t change your routine on Comrades morning. eat the same breakfast, wear the same gear, drink the same drinks as you do for your long training runs.
Go to the local clothes retailers (ackermans/picknpay/woolworths etc) buy a school jersey and use it for the start and aim to give it away to a child on the way.
Did my first comrades and it was a day I will never forget, this is a must for any runner to tick off. The best piece of advise I can give is the quote by Bruce fordyce this is what got me to the finish. “Start like a coward, finish like a hero”
32 years since I last did comrades but your energy in sharing your experience and knowledge almost got me out my chair to start training. Brought back wonderful memories.
All good advice. 2023 was my first Comrades too. All I would add is 'keep smiling'. In the second half of the race absolutely everyone is in pain but we're all suffering together. So don't complain, just keep smiling. It really does help.
I fully agree with you, listen to your body compared to checking your watch, you will then know how to manage the road/race.. i ran and completed 5 Comrades without a watch, i listened to my body to adjust to what the road was calling me to do..well done to u🙌🏾
Well done. Was fun watching your two videos, I was a very similar pace so popped up in the background regularly 😁 Good to have you join us here in SA! Some additional info Race bibs with (purple) Bars down the side are people going for the unique once off back to back medal For the uprun from Durban, its not nearly as cold in the morning for the start, so warm gear no as necessary. Bring a disposable water bottle to the start if you are not supported by anyone as you have to wait for an hour and then do an additional 5km before the first Hydration station
So glad you came, saw you at breakfast day before run. Now you got to come back for the up run to be a true comrades runner, hope to see you back next year.
did you read "The Rise of the Ultra Runners: A Journey to the Edge of Human Endurance"? I had the honour of meeting Adharanand Finn before and after the race when he came and did it and even got a small mention in his book! it is a great read to get a small sense about the race
I have read it. I loved his bit about Comrades. Coincidentally, I was also in it in the section about the Lavaredo! I also went and ran the Lewa Marathon after reading his other book Running with the Kenyans.
@@Manvmiles brilliant! I hope you're going to go and do the Up run one day. you've only done the comrades when you've done and up and down🤣. great video by the way, you nailed all the key aspects of it
@@greatleapforwards Thanks. I enjoyed the whole thing a lot. One of the best running/life experiences I've had. And I'm going to see if I can get back next year and get back to back. But not sure if it's going to be an Up.
First 38km of the up run is gruesome, you need to apply a run walk strategy, I recommend walking the steepest parts of hills, hold back and don’t stop unnecessarily. If you can Do this until you get to the top of the fourth biggest hill (Inchanga hill) in the course, then you will have a very good 2nd half. Good luck and all the best!
Thanks so much for this, I’ll be doing my first comrades in June (The UP!) and this has got me so excited. Quick question, looking at buying shoes for the race and I have seen your video on shoes… going to look at doing a sub 9 too. I’m Saucony through n through. What would you wear now that you have done it between the Speed 3, Speed 4, Pro 3 n Pro 4? Would love to hear your thoughts.
@@Manvmiles Thanks a lot. Ended up changing track completely and have gone with the Asics Superblasts, they have been phenomenal in training. Are you going for another Bill Rowan medal? Hope to see you on the road, I think we will be in similar seedlings and wanting similar times.
Hi Kieran, regarding fuelling I know you have mentioned previously preferring more natural sources. Does the Maltodextrin based from the sponsor Precision Fuel & Hydration differ much to more natural fuel source?
The last Comrades I competed in was 2015- a DNF, having finished it just between 2012 and 2014. Down run tips. On a down run (start in Pietermaritzburg), be prepared for a colder start, be aware of black refuse bags that were discarded by some runners. If you do have a long sweater and gloves, try to keep this on, or with you and give it to the children next to the road who will appreciate this. NEVER go fast on any downhill with a name ... Fields hill can kill you. But it is is also true for any other downhill. As you said, try to conserve energy in the first half of the race. Sunglasses would be especially helpful in the second part of the race. With water stations every 2km or so, it is VERY easy to "over hydrate" resulting in more "pit stops" which could cost you precious time. It is also very easy to consume a large amount of sugar in a very short space of time, so go in with a structured approach. Up run tips. A warmer start. The first half of the race is brutal. Conserve energy and pace yourself. Do NOT try to put "time in the bank" Know about the traditions in the race- a flower at Athur's seat etc, No matter, up or down- just keep going forward- if you do not feel ok another runner or supporter will support you - or drag you 🙂🙂- JUST KEEP GOING, make memories and meet new life time friends. The one hill that remains tough in either race is Inchanga Also there will be many busses i.e.: Sub9, 10, 11, 12- even though the driver of these busses are experienced, do not rely solely on them for time management, your mind can play mind games with you, especially after 65/70km. Buy a wristband at the expo with your expected times at certain km intervals to keep you in check. Any runner is special, you have made it to the start so well done. But if you see someone going for their back to back, their 10th, 20th run give a word of encouragement, thank the supporters next to the road, but also give thanks to the Volunteers.
Congrats, even split, well done, great Video. But i am always smiling at this young Generation... 😂 we had no Gels in the 80th, i still do not need them, coke is fine from 60k on. Wearing a shirt with a german flag in 2013, it was even too much support, you feel guilty not having the power to answer all the cheering...
Thanks very much. And for putting me in the young generation 😂I actually ended up running mainly on coke and water from 60km on as well. It just seemed to work. But I think having the other carb products helped me get that first chunk done. At one point I had to back off the 9 hour bus as the cheering was too intense.
What are your tips for Comrades first timers? Share them here...
Definitely worth booking to wander around the Reichstag. 👍
Don’t change your routine on Comrades morning. eat the same breakfast, wear the same gear, drink the same drinks as you do for your long training runs.
The Up run start is much warmer than the Down start, a light jacket will be sufficient. For the Down, don't chuck your jacket until after Pollies.
Go to the local clothes retailers (ackermans/picknpay/woolworths etc) buy a school jersey and use it for the start and aim to give it away to a child on the way.
Did my first comrades and it was a day I will never forget, this is a must for any runner to tick off. The best piece of advise I can give is the quote by Bruce fordyce this is what got me to the finish. “Start like a coward, finish like a hero”
32 years since I last did comrades but your energy in sharing your experience and knowledge almost got me out my chair to start training. Brought back wonderful memories.
All good advice. 2023 was my first Comrades too. All I would add is 'keep smiling'. In the second half of the race absolutely everyone is in pain but we're all suffering together. So don't complain, just keep smiling. It really does help.
That’s great advice. There’s actually research to suggest smiling can ease feelings of discomfort and effort too.
Watching this 3 months before my first Comrades. I feel like im on the right track for my preparation. Cant wait!!
It was my first Comrades this year as well. Youve hit all the pointers on the head. Well done and congrats! Come run two oceans!
Congrats on your first Steffen. Hope you enjoyed it as much as I did. And Two Oceans is on the radar.
Great to see you at North Beach parkrun today. Going for my second Comrades tomorrow. Thanks for the great advise.
You too mate.
Great review and your right the last 20km almost killed me in 2022 as well.
Great advice. My only suggestion would be try and stay close to the start. Those extra hours of sleep are priceless.
Having accommodation near the start and the finish would be the dream I guess.
Thanks so much , Watched and saved to review again when required.
Let's hope that's soon!
I fully agree with you, listen to your body compared to checking your watch, you will then know how to manage the road/race.. i ran and completed 5 Comrades without a watch, i listened to my body to adjust to what the road was calling me to do..well done to u🙌🏾
Amen to this. And congrats on being half way to that green number. You going for it?
Excellent tips . Having run Comrades it really nails it.
Thanks Hilary. Appreciate the kind words
Well done. Was fun watching your two videos, I was a very similar pace so popped up in the background regularly 😁 Good to have you join us here in SA!
Some additional info
Race bibs with (purple) Bars down the side are people going for the unique once off back to back medal
For the uprun from Durban, its not nearly as cold in the morning for the start, so warm gear no as necessary.
Bring a disposable water bottle to the start if you are not supported by anyone as you have to wait for an hour and then do an additional 5km before the first Hydration station
Glad you enjoyed the vids and features in them too. Great tips as well, thanks for sharing.
I enjoyed following you on the app. I greeted you in Hillcrest and you looked on top form.
watching this for the 3rd time - 29days to my first ever CM24 :)
You're going to have such a magic day. I'll be back for the Up run as well.
Great advice, l'm taking on the next one😅
Fantastic. Will that be your first?
So glad you came, saw you at breakfast day before run. Now you got to come back for the up run to be a true comrades runner, hope to see you back next year.
I hope to be back next year if I can.
You will get an additional medal if you did the back to back run
I'll be running my first Comrades Marathon next year, that is, in 2024. Greatly appreciate this video. And well done on your Comrades run ✨️🌻
All the best for your training it will be the most incredible day of your life! ❤
Thanks for the video! I'm excited for my first Comrades in 2024!!
See you out there!! I'm heading back.
Extremely useful tips for novices thanks for sharing
Glad it was helpful!
Great advice brother and I'm glad you enjoyed yourself
Thanks very much .
This is so helpful. Thanks for sharing. I will definitely save this video and refer back to it ahead of my first attempt.
glad it's helpful and good luck with the prep for your first Comrades.
Great advise. So cool how much you enjoyed it. Love it.
Thanks Jonathan. Keep thinking about going back 😂
Hi Kieran, a good tip I would like to know is how to prevent chafing for such long distances.
Hi there, the best thing I've found to prevent chafing is a product called 2Toms Sportshield. For me it works better than Vaseline.
Well done, superb performance 🙌🏿🙌🏿🙌🏿. I was there too😊😊😊
Thanks. And Fantastic. Congrats on your race.
did you read "The Rise of the Ultra Runners: A Journey to the Edge of Human Endurance"? I had the honour of meeting Adharanand Finn before and after the race when he came and did it and even got a small mention in his book! it is a great read to get a small sense about the race
I have read it. I loved his bit about Comrades. Coincidentally, I was also in it in the section about the Lavaredo! I also went and ran the Lewa Marathon after reading his other book Running with the Kenyans.
@@Manvmiles brilliant! I hope you're going to go and do the Up run one day. you've only done the comrades when you've done and up and down🤣. great video by the way, you nailed all the key aspects of it
@@greatleapforwards Thanks. I enjoyed the whole thing a lot. One of the best running/life experiences I've had. And I'm going to see if I can get back next year and get back to back. But not sure if it's going to be an Up.
Very simple and useful. Will be attempting my first ‘up’ run this year. Any tips for the first 40 kms gruelling up hill n how do I manage the cut offs
First 38km of the up run is gruesome, you need to apply a run walk strategy, I recommend walking the steepest parts of hills, hold back and don’t stop unnecessarily. If you can Do this until you get to the top of the fourth biggest hill (Inchanga hill) in the course, then you will have a very good 2nd half. Good luck and all the best!
Wow! Race experience looks like the polar opposite of the Danube trek! Congrats!
Yeah it was a little different to those long solo days on the Danube.
Very good tips for first timers , this year was my 8th race and never gets easier , if any one wants to see my race the video is also on youtube😅👍🏻
First Comrades is the best day ever
Thanks so much for this, I’ll be doing my first comrades in June (The UP!) and this has got me so excited. Quick question, looking at buying shoes for the race and I have seen your video on shoes… going to look at doing a sub 9 too. I’m Saucony through n through. What would you wear now that you have done it between the Speed 3, Speed 4, Pro 3 n Pro 4? Would love to hear your thoughts.
So I think I'm likely to run it in the Speed 4.
@@Manvmiles Thanks a lot. Ended up changing track completely and have gone with the Asics Superblasts, they have been phenomenal in training. Are you going for another Bill Rowan medal? Hope to see you on the road, I think we will be in similar seedlings and wanting similar times.
It's amazing the elites run at a sub 3:30 p/km pace the whole way.
It really is.
Hi Kieran, regarding fuelling I know you have mentioned previously preferring more natural sources. Does the Maltodextrin based from the sponsor Precision Fuel & Hydration differ much to more natural fuel source?
Hi Jai, it depends what you mean by differ. Do you mean in terms of energy provision?
Coming back next year? Done the two oceans?
It’s a maybe to both. Would love to but gotta see what’s in the piggy bank.
@@Manvmiles leave the wife and kids behind next time. Lol
Sorry I wanted to ask, how does it work with prizes 😅i want to one day get a medal when i do that race😄
There's anoither video on the channel here that goes through the medals and times.
The last Comrades I competed in was 2015- a DNF, having finished it just between 2012 and 2014.
Down run tips.
On a down run (start in Pietermaritzburg), be prepared for a colder start, be aware of black refuse bags that were discarded by some runners.
If you do have a long sweater and gloves, try to keep this on, or with you and give it to the children next to the road who will appreciate this.
NEVER go fast on any downhill with a name ... Fields hill can kill you.
But it is is also true for any other downhill. As you said, try to conserve energy in the first half of the race.
Sunglasses would be especially helpful in the second part of the race.
With water stations every 2km or so, it is VERY easy to "over hydrate" resulting in more "pit stops" which could cost you precious time.
It is also very easy to consume a large amount of sugar in a very short space of time, so go in with a structured approach.
Up run tips.
A warmer start. The first half of the race is brutal. Conserve energy and pace yourself. Do NOT try to put "time in the bank"
Know about the traditions in the race- a flower at Athur's seat etc,
No matter, up or down- just keep going forward- if you do not feel ok another runner or supporter will support you - or drag you 🙂🙂- JUST KEEP GOING, make memories and meet new life time friends. The one hill that remains tough in either race is Inchanga
Also there will be many busses i.e.: Sub9, 10, 11, 12- even though the driver of these busses are experienced, do not rely solely on them for time management, your mind can play mind games with you, especially after 65/70km. Buy a wristband at the expo with your expected times at certain km intervals to keep you in check.
Any runner is special, you have made it to the start so well done.
But if you see someone going for their back to back, their 10th, 20th run give a word of encouragement, thank the supporters next to the road, but also give thanks to the Volunteers.
I am absolutely not used to seeing people running an ultra with no apparent means of hydration.
This is a really interesting hybrid race. It’s like a road marathon in terms of the aid stations but an ultra in the mindset you need.
Congrats, even split, well done, great Video. But i am always smiling at this young Generation... 😂 we had no Gels in the 80th, i still do not need them, coke is fine from 60k on. Wearing a shirt with a german flag in 2013, it was even too much support, you feel guilty not having the power to answer all the cheering...
Thanks very much. And for putting me in the young generation 😂I actually ended up running mainly on coke and water from 60km on as well. It just seemed to work. But I think having the other carb products helped me get that first chunk done. At one point I had to back off the 9 hour bus as the cheering was too intense.