Comrades Marathon coach, Lindsey Parry, has graciously shared valuable insights to assist runners gearing up for the 96th marathon, scheduled to take place on Sunday, 11th June 2023.
Comrades Marathon coach, Lindsey Parry, has graciously shared valuable insights to assist runners gearing up for the 96th marathon, scheduled to take place on Sunday, 11th June 2023.
Breaking down the race:
“When it comes to marathon day, our focus is never on the distance as a whole. Instead, we break down the race into manageable chunks, aiming to achieve specific goals in each section. By shifting our attention to how we want to feel and keeping our focus on the present moment, we effectively tackle the task at hand without draining our mental energy or strength,” advises Coach Parry.
Common training mistakes:
To avoid the common training mistakes that can hinder marathon success, Coach Parry highlights two crucial factors: obsession over mileage and the temptation to compare oneself to others.
“Obsessing over mileage is a trap many runners fall into. It’s important to remember that each individual is unique, with varying abilities, ages, genders, and experience levels. Instead of fixating on what others are doing, focus on your own progress and train according to your current level and aspirations,” suggests Coach Parry.
Furthermore, Coach Parry cautions against over-racing and overexertion during training, which can lead to fatigue and injuries before race day.
Balancing training and rest:
Finding the delicate balance between training and rest is paramount for marathon preparation. Coach Parry emphasizes the importance of considering the training cycle and incorporating periods of recovery.
“During the final 3-4 weeks leading up to the marathon, it is crucial to prioritise rest. Remember, it’s not the run you skip that will harm your performance, but the run you force yourself to do. When in doubt, opt for rest. Every training plan should include intervals of pushing your limits and allowing for sufficient recovery, including regular weekly rest periods,” advises Coach Parry.
Factors affecting performance on race day:
Coach Parry identifies two key factors that participants can control to enhance their race day performance: planning and nutrition.
“Effective planning plays a vital role in race day success. Poorly planned nutrition and pacing strategies can undermine your performance. Take the time to develop a comprehensive race plan and pay careful attention to your nutritional needs throughout the marathon,” he emphasised.
Additionally, Coach Parry reminds runners to manage their time wisely, ensuring they arrive at the start early to minimize stress and enable proper warm-up and mental preparation. Weather conditions, both hot and cold, can also significantly impact finishing times. Adjusting race plans to mitigate extreme weather effects is crucial for optimal performance.
Maintaining motivation:
Surprisingly, maintaining motivation throughout the months of training leading up to a marathon is rarely an issue, especially for the prestigious Comrades Marathon.
“Fear of the challenge itself often drives athletes during training. My primary role is to help them hold back, especially in the early months. As race day approaches, my focus shifts to keeping them calm and alleviating any nerves they may experience.
Overcoming struggles:
For runners facing difficulties in completing a marathon, Coach Parry advises a comprehensive evaluation of their race-day execution, nutrition, and preparation.
“By closely examining the race-day approach, nutrition strategies, and training preparation, we can identify mismatches and mistakes that may hinder performance. Analyzing these factors enables us to pinpoint areas for improvement, ensuring greater success in future races.”
✍️ Mcebo Mpungose, Meelan Jansen
