10 TIPS FOR A GREAT UP RUN

¡ Make a list of everything you need on race day so you don’t forget anything. ¡ Get to the start early – your day is stressful enough without missing your seeding pen.

¡ Plan your race and race your plan, don’t run someone else’s race. Let them run yours.

¡ Up or down, you must hold back for the first 60km of Comrades.

¡ Lots of walking on the hills; count the people who pass. You’ll pass them back later.

¡ Beware of the damage from running hard on the long down into halfway. ¡ The last 30kms of the Up Run are the best – make sure you can run them. ¡ Save something for Polly Shortts, but don’t be shy to walk it.

¡ The new finish has one last surprise, it’s not all down from Pollys.

¡ You must keep moving, never stop. You can walk but you must move forward all day.