Everything You Need to Know About the Comrades Marathon

If you’ve heard about the Comrades Marathon but aren’t sure why everyone talks about it, you’re in the right place. This ultra‑marathon is more than just a long run – it’s a South African tradition that draws runners from every corner of the globe.

What Is the Comrades Marathon?

The Comrades Marathon is an ultra‑distance race held each year between Durban and Pietermaritzburg. The distance changes slightly each year, usually ranging from 87 to 89 kilometres (about 54–55 miles). It started in 1921 as a way for soldiers returning from World War I to stay fit, and it’s grown into the world’s oldest ultra‑marathon.

There are two directions: ‘up’ (Durban → Pietermaritzburg) and ‘down’ (Pietermaritzburg → Durban). The up run climbs more hills, while the down run is faster but still brutally tough on your legs. Both routes take you through rolling hills, dusty roads, and cheering crowds.

How to Train for Comrades

Training for an ultra‑marathon isn’t just about logging miles – it’s about building endurance, strength and mental grit. Start with a solid base of at least 50 km per week, then gradually add longer runs on the weekends. Aim for one long run that hits 30‑35 km a month before race day.

Hill work is essential because the Comrades route is full of climbs and descents. Find a nearby hill or use a treadmill incline to mimic those gradients. Strength training – squats, lunges and core work – will protect your joints when you’re pounding the pavement for hours.Don’t forget nutrition. Practice eating and drinking during your long runs so your gut knows what to expect. A mix of carbs (like bananas or energy gels) and electrolytes keeps energy levels steady.

Mental preparation matters too. The race can last anywhere from 5 hours for the elite to over 12 hours for beginners. Visualize tough moments, plan how you’ll push through fatigue, and remember that thousands of runners will be cheering you on.

Race‑Day Tips

On the day, arrive early and soak up the atmosphere. The start line buzz is contagious – let it lift your spirit. Dress for the weather, not just the temperature; mornings can be cool while afternoons get hot.

Start at a comfortable pace. It’s tempting to go fast with the crowd, but many runners crash early if they don’t hold back. Use the first half of the race to settle into a rhythm and save energy for the later climbs.

Take advantage of aid stations. They’re spaced every 10‑15 km and stocked with water, sports drinks, fruit and sometimes solid food. Grab what you need, but don’t over‑eat – your stomach will thank you later.

If you hit a wall, focus on small goals: “Just get to the next aid station,” or “Run one kilometre at a time.” The crowd’s cheers, the sight of fellow runners pushing through, and the iconic ‘up’ or ‘down’ sign can give you that extra boost.

Finish strong by keeping your posture upright and your steps light. Even after crossing the finish line, keep moving for a few minutes to avoid dizziness.

The Comrades Marathon is a test of body and mind, but it’s also an unforgettable experience. Whether you’re chasing a personal best or just want to finish, proper preparation, smart pacing and a positive attitude will help you enjoy every kilometre.

Ready to take on the challenge? Grab your shoes, start training, and join the legions of runners who call the Comrades Marathon one of the world’s greatest ultra‑marathon adventures.