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- Run. Get outdoors and run. Often. As many times a week as possible. Also stretch, do sit-ups, press-ups or more sophisticated versions of these exercises plus quad-strengthening exercises.<\/li>\n
- Get a training program. Let it guide the pattern and combination of runs. Beware of the distances and paces that they say you must achieve.<\/li>\n
- Learn what you need to eat and drink before, during, after and between runs to sustain your training and yourself on the run
![\"The](\"http:\/\/www.time-to-run.co.za\/ultimatecomrades\/files\/2011\/08\/Training-Circle2-150x150.jpg\")
<\/a><\/li>\n- Increase, gradually sure, but increase the distances you run over the week 16 to 17 weeks before the taper before the race.<\/li>\n
- Keep a record of your training: what you plan, what you achieve, and how your body and mind respond to the training.<\/li>\n
- Make sure you recover from your runs and allow your body to adapt to the workload.<\/li>\n
- Deal with any problems \u2013 injury, pain, illnesses even minor ones, as soon as you are aware of them.<\/li>\n
- Build an understanding of what you will face on the race day – the distance, the hills, the weather, the start, the finish all of it \u2013 and what you will need to do to cope with it.<\/li>\n
- Develop a race-day plan with a projected running pace. Practice it. Often.<\/li>\n
- Get an understanding of why you want to run Comrades and explore that a little. Your motivation and inspiration are important components of getting through long runs.<\/li>\n
- Nurture your relationships with family, friends and community; maintain your obligations at home, work. Sacrifice less important things.<\/li>\n<\/ol>\n
<\/p><\/blockquote>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
Essentials of Comrades Training Run. Get outdoors and run. Often. As many times a week as possible. Also stretch, do sit-ups, press-ups or more sophisticated versions of these exercises plus quad-strengthening exercises. Get a training program. Let it guide the pattern and combination of runs. Beware of the distances and paces that they say […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[145],"tags":[163,10,166,164,165,162,41],"class_list":["post-569","post","type-post","status-publish","format-standard","hentry","category-getting-the-most-out-of-training","tag-163","tag-comrades","tag-essential","tag-ten","tag-tips","tag-top","tag-training"],"_links":{"self":[{"href":"https:\/\/www.time-to-run.co.za\/ultimatecomrades\/wp-json\/wp\/v2\/posts\/569","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.time-to-run.co.za\/ultimatecomrades\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.time-to-run.co.za\/ultimatecomrades\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.time-to-run.co.za\/ultimatecomrades\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.time-to-run.co.za\/ultimatecomrades\/wp-json\/wp\/v2\/comments?post=569"}],"version-history":[{"count":3,"href":"https:\/\/www.time-to-run.co.za\/ultimatecomrades\/wp-json\/wp\/v2\/posts\/569\/revisions"}],"predecessor-version":[{"id":572,"href":"https:\/\/www.time-to-run.co.za\/ultimatecomrades\/wp-json\/wp\/v2\/posts\/569\/revisions\/572"}],"wp:attachment":[{"href":"https:\/\/www.time-to-run.co.za\/ultimatecomrades\/wp-json\/wp\/v2\/media?parent=569"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.time-to-run.co.za\/ultimatecomrades\/wp-json\/wp\/v2\/categories?post=569"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.time-to-run.co.za\/ultimatecomrades\/wp-json\/wp\/v2\/tags?post=569"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
![\"The](\"http:\/\/www.time-to-run.co.za\/ultimatecomrades\/files\/2011\/08\/Training-Circle2.jpg\")
<\/a><\/li>\n