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.