Comrades Marathon Checklist

✅ Pre-Race Comrades Marathon Checklist (Weeks/Days Before the Race)

Training & Planning

• Taper your training 2-3 weeks before race day.

• Plan your nutrition and hydration strategy.

• Familiarise yourself with the route and cutoff points.

• Book accommodation and transport early, especially for point-to-point races.

• Register and collect your race number and timing chip.

  
  

Gear & Essentials

• Use tested running shoes. Do not wear new shoes.

• Choose a comfortable running kit, including shorts, vest, socks, and cap.

• Pack Vaseline or anti-chafe cream.

• Bring a running watch or timing device.

• Use a race belt or number clips.

• Apply sunscreen generously.

• Carry a hydration pack or handheld bottle if preferred.

• Pack energy gels, chews, or bars that you've trained with.

• Include pain relief patches or plasters for hotspots, such as blister pads.

  
  

Logistics

• Pack your race bag the day before.

• Set multiple alarms to ensure you wake up on time.

• Know your transport arrangements to the start line.

• Eat a light, familiar dinner and hydrate well the day before.

• Lay out your race clothes and gear.

• Get to bed early to ensure adequate rest.

  
  

🏃 During the Race

Mind & Body

• Start slow. Pace yourself conservatively early on.

• Stick to your nutrition and hydration plan.

• Walk through water points if needed.

• Monitor your body for signs of fatigue, overheating, or cramping.

• Stay mentally focused. Break the race into segments.

• Use sunscreen and reapply if necessary.

• Listen to your body and adjust your pace if needed.

• Enjoy the atmosphere. It's a legendary experience!

  
  

🧘 Post-Race Recovery

Immediate

• Walk around for a few minutes after finishing.

• Hydrate with water and electrolytes.

• Eat something light but nutritious, combining carbs and protein.

• Stretch gently or use a foam roller.

• Collect your tog bag and change into dry, comfortable clothes.

• Take photos and soak in the moment — you’ve earned it!

  
  

24–72 Hours After

• Continue light stretching or yoga.

• Eat nutrient-dense meals to aid recovery.

• Get a massage after 24 - 48 hours.

• Rest and sleep as much as possible.

• Monitor for injuries or lingering pain.

• Avoid intense exercise for at least a week.

• Reflect on your race experience and celebrate your achievement!

  
  

🏅 Final Thoughts

The Comrades Marathon is as much mental as it is physical. Prepare thoroughly, respect the distance, and run smart. By following this Comrades Marathon checklist, you'll be well on your way to becoming part of one of the most iconic ultramarathons in the world!

Tip: Remember to enjoy the journey. The preparation, the race, and the recovery are all part of an unforgettable experience.