Some fitness and training advice from 2019 Comrades winner

Running is fast becoming one of South Africa’s favourite pastimes with even more runners, joggers and walkers taking to the street during the lockdown.

A few years ago, Gerda Steyn, 2019 Comrades marathon winner and up-run record holder, started running as a hobby. She shares her tips on running, training and maybe even beating her time at this year’s virtual Comrades marathon.

Practice makes perfect

The best thing you can do when you want to become better at something is practice.

Steyn says the same philosophy applies to running.

“At first it’s hard to get into the routine of regular training and going out regardless of the weather conditions, but once you start noticing improvement, you will fall in love with the feeling of pushing yourself,” she says.

“It is important to remember that running fitness won’t happen overnight – you need to take it slowly. Make sure to replenish your body sufficiently with eating properly and drinking fluids and take care of any ‘niggles’ to prevent an injury that might bring your fitness to a halt.”

Fuel your body

Being a professional athlete means your body is your business. The same way you take care of your business assets, Steyn takes care of her body; fuelling it with a balanced diet and the occasional treat.

“I don’t follow any specific diet. I try to keep my diet balanced and healthy. Nutrition is important for any runner and it’s often difficult to find what works for you,” says Steyn.

“The golden rule for me is to keep my food as natural as possible, but also not to be too strict, especially when I am taking some downtime in between races.”

Give yourself a break

Although every day is a training day for Steyn, she says it is important to give yourself a break sometimes. Have a cheat day or have a treat because long term results aren’t achieved by the strictest routine and diet, but by making lifestyle changes you can sustain.

“It’s just as important to take it easy sometimes. Healthy eating becomes a habit, just like running and the two go handin-hand. The better your diet, the better you will feel and that will eventually become evident in your performance,” she adds.

Find alternatives to unhealthy foods you like

Changing your lifestyle completely can be a shock to your system and have consequences that change other aspects of your life as well.

Although Steyn avoids alcohol, she has found that non-alcoholic beers like Bavaria are a great substitute and complement her favourite meals.

“I grew up on a farm so I love meat. I also love roasted vegetables with pap or rice. I drink coffee every morning and I drink Bavaria 0.0% when I get the chance to relax in the evenings as it is non-alcoholic,” says Steyn.

Can you take Gerda on?

Due to Covid-19 and the protective restrictions put on gatherings, this year’s Comrades Marathon is going digital.

This means you can compete in the race from anywhere in the world and compare your race times to other runners and Comrades legends like Steyn and athletic icon Zola Budd. –