Tips for novices lining up for the Comrades

THE Comrades Marathon attracts about 5 000 novice runners each year.

The race, which is widely recognised as the biggest ultramarathon in the world, is part of the “to do list” for many runners.

Completing the arduous 89.4km course for the first time, however, proves to be one of the greatest challenges for any athlete.

Last year 5 005 novice runners tried, but only 2 266 managed to cross the finish line in Pietermaritzburg.

Physiotherapist Neil Viranna, who has assisted along the Comrades route for over 15 years, attributes the failure of novices to several reasons.

With just two weeks to go, he believes athletes should be well into the tapering stage (cutting back on weekly distance).

“This will help restore the body and reserves to peak condition,” Viranna explains.

“This is not the time to make up for lost mileage perhaps due to a recent injury.

“The body needs time to recover from the intensity of training and needs to build up adequate reserves for the big day.

“I have often found that many runners who have been injured a month or so before the Comrades and who have been forced to rest had a surprisingly better race than some of their friends who have been running injury free.”

Viranna, who will travel to the London Olympics as part of Team SA’S medical squad, stresses the importance of correct stretching methods, both before and after training sessions.

The important muscle groups are the calves, hamstrings and iliotibial band (outer side of the thigh).

He advises each stretch to be held for about 20 seconds, repeated three times and thrice a day.

“Also important is that the stretched position must be assumed slowly, and to the point of tension (not pain),” he says.

“Avoid bouncing at the end of the stretch, unless specifically supervised by a physio or biokineticist.”

This year 4 600 novices will line up at the Pietermaritzburg City Hall hoping to make a successful journey to Durban’s Kingsmead cricket stadium.

Viranna says it’s important to arrive at the finish feeling as fit and healthy as ever.

He continues: “Far too many runners are afraid to seek medical help for fear of being told to rest or withdraw from the race.

“Rest in the presence of an injury, especially at this stage, would do far more good than harm, and would not lessen fitness for the race.”

Viranna warns runners not to take part in the race if they feel under the weather.

“While runners may sometimes risk running with an injury and get away with it, runners with a cold or flu must have recovered completely before resuming training,” he says.

“The consequences of running with a cold can be fatal.”

With runners preparing to spend at least 10 hours on the road, he says it is important to make the correct decisions in terms of hydration.

“Only take in water or electrolyte drinks when you are thirsty.

“Regular and adequate intake of fluids is important to prevent dehydration and cramping, especially in the heat.

“Should one experience a cramp or tightness in a muscle group, it would be wise to stop briefly at a physiotherapy station to get some assistance with stretching, massage or strapping.”

Novice runners need not worry about medical support and nutritional sustenance – the Comrades Marathon Association will have 5 000 volunteers along the route for the June 3 race. WITH five-a-side football being a rarity these days, enthusiasts will get a chance to show off their skills at Bayview Christian Fellowship’s tournament, to be held at the Road 217 grounds in Chatsworth on June 16.

The R1 000 winner’s purse should provide ample motivation for teams to turn on the style in the one-day event as they make a dash for the cash.

For more details contact tournament organiser Mervin Chetty at 082 455 3725.