Running Comrades?

Here’s some encouragement and advice, especially if this is your first comrades. 

The tips below can be applied to most events that challenge our bodies, minds and emotions.   

One step at a time, one milestone at a time, one achievement after the other.  

Why you should drink High-Protein Recovery Milk 

All the points below are relevant for training and the marathon. 

  • Muscle Repair and Growth: The high protein content helps repair muscle tissue damaged during intense exercise and promotes muscle growth during recovery.  
  • Rehydration: Milk has a high water content, which aids in rehydration, helping to replenish fluids lost through sweat.  
  • Nutrient Replenishment: Protein-rich milk provides essential nutrients like calcium, potassium, and vitamins, which are important for overall recovery and replenishing depleted energy stores.  
  • Faster Recovery: Protein is essential for repairing and rebuilding muscles, helping runners recover faster and reduce muscle soreness post-marathon.  
  • Convenience: Milk is a convenient and easily digestible source of protein, making it a practical choice for both pre- and post-race nutrition.  

Overall, high-protein recovery milk provides the necessary nutrients to support muscle recovery, rehydration, and overall replenishment after the demanding physical exertion of the Comrades Marathon and training beforehand. 



  1. Consistent Training: Stick to a well-rounded training plan that gradually increases mileage and incorporates cross-training, rest, and recovery.  
  2. Nutrition: Fuel your body with a balanced diet rich in carbohydrates, protein, healthy fats, and plenty of water. Practice your nutrition strategy during training to avoid surprises on race day. 
  3. Mental preparation: Visualise success, develop positive affirmations, and stay focused on your goals during the race. Mental toughness is just as crucial as physical endurance.  
  4. Pacing: Start at a pace you can sustain throughout the entire race. Avoid starting too fast, which can lead to burnout later. Use a GPS watch or pacing strategy to stay on track.  
  5. Race Strategy: Familiarise yourself with the course elevation, aid station locations, and any potential obstacles. Adjust your strategy accordingly, whether it’s conserving energy for hills or navigating crowded sections.  
  6. Gear Check: Ensure your shoes, clothing, and any accessories are comfortable and broken in. Avoid trying anything new on race day to prevent discomfort or chafing.  
  7. Hydration and Electrolytes: Stay hydrated before, during, and after the race. Monitor your electrolyte levels, especially in warmer weather, and consider incorporating electrolyte supplements or sports drinks.  
  8. Recovery Plan: Have a post-race recovery plan in place, including stretching, foam rolling, ice baths, and proper nutrition. Adequate rest is essential for muscle repair and overall recovery.  
  9. Stay Positive: Maintain a positive attitude, even when faced with challenges during the race. Focus on your progress and celebrate small victories along the way.  
  10. Listen to your body: Pay attention to any signs of fatigue, discomfort, or injury during the race. It’s okay to adjust your goals or even walk if needed to prevent serious injury and ensure long-term success.  


  1. Stay Relaxed: Keep your shoulders down, arms loose, and jaw relaxed to conserve energy and prevent tension buildup.  
  2. Focus on Form: Maintain proper running form throughout the race, including an upright posture, short strides, and a quick turnover. Avoid overstriding, which can lead to inefficiency and fatigue.  
  3. Run Tangents: Optimise your route by running the shortest possible distance between curves and corners. This can add up to significant time savings over a marathon.  
  4. Use Aid Stations Wisely: Strategically plan when to refuel and hydrate at aid stations. Walk through stations if necessary to drink water or sports drinks without spilling and to grab fuel like gels or snacks.  
  5. Break the Race into Segments: Mentally divide the race into smaller segments or milestones, focusing on one section at a time rather than the entire distance. This can make the race feel more manageable and help you stay motivated.  
  6. Positive Self-Talk: Use positive affirmations and self-talk to boost your confidence and maintain focus during challenging moments. Remind yourself of your training, preparation, and determination to succeed.  
  7. Stay Flexible: Be prepared to adjust your race plan based on how you’re feeling on race day. Listen to your body and adapt your pacing, nutrition, and hydration strategy as needed to optimise performance and avoid hitting the wall. 
  8. Celebrate Milestones: Acknowledge and celebrate each mile marker or milestone you reach during the race. This can provide a mental boost and help break up the monotony of the distance.  
  9. Draw Inspiration: Draw inspiration from the spectators, fellow runners, and the race atmosphere. Use the energy of the crowd to propel you forward and stay motivated when the going gets tough.  
  10. Finish Strong: As you approach the finish line, dig deep and give it your all. Visualise crossing the finish line strong and proud, knowing that you’ve given your best effort throughout the entire race. 

After crossing the finish line, it’s essential to focus on post-race recovery and reflection. Here’s what you can do:  

  1. Rehydrate and Refuel: Drink plenty of fluids to rehydrate and replenish electrolytes lost during the race, High-Protein Recovery is a great post-race drink. Eat a balanced meal containing carbohydrates, protein, and healthy fats to kickstart muscle recovery.  
  2. Cool Down: Walk or jog lightly for a few minutes to gradually lower your heart rate and prevent stiffness. Perform gentle stretching or use a foam roller to loosen tight muscles and improve flexibility.  
  3. Celebrate: Take a moment to celebrate your accomplishment! Whether it’s with friends, family, or fellow runners, acknowledge your hard work and dedication. You’ve just completed a marathon, which is no small feat!  
  4. Reflect: Reflect on your race experience, noting what went well and areas for improvement. Consider keeping a race journal to document your thoughts, feelings, and performance insights for future reference.  
  5. Recovery Techniques: Consider incorporating recovery techniques such as ice baths, compression garments, massage, or active recovery workouts to aid in muscle repair and reduce soreness.  
  6. Rest: Listen to your body and prioritise rest in the days following the race. Allow your muscles and joints adequate time to recover and rebuild strength before returning to intense training.  
  7. Set New Goals: Once you’ve recovered, start thinking about your next running goals. Whether it’s another race, a new distance, or a different challenge altogether, having something to strive for can help maintain motivation and momentum.  
  8. Seek Feedback: If you have a coach or experienced runners in your network, seek feedback on your race performance. They may offer valuable insights and advice to help you continue improving as a runner.  
  9. Stay Active: While it’s essential to rest and recover, staying active with light exercise such as walking, swimming, or cycling can aid in recovery and prevent stiffness. Active rest.   

Finally, don’t forget to celebrate your achievement again! Completing a marathon is a significant accomplishment, and you deserve to bask in the glory of your hard work and dedication.  


Embrace the power of high-protein recovery milk and elevate your performance.


Signing off as your resident sports nutritionist,

Candice De Mendonca

The Fitness Hybrid (@the_fitness_hybrid)



HPR is loaded with everything that’s good for you to push through your own limits again and again. Often the difference between good performance and average performance has to do with how you fuel your body and help your body recover. HPR helps you to Push Past Possible.