Here's a comprehensive Comrades Marathon Checklist to help you prepare for race day — from pre-race essentials to post-race recovery.

✅ 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

•  Tested running shoes (do not wear new shoes)

•  Tested and Comfortable running kit (shorts, vest, socks, cap)

•  Vaseline or anti-chafe cream

•  Running watch or timing device

•  Race belt or number clips

•  Sunscreen

•  Hydration pack or handheld bottle (if preferred)

•  Energy gels, chews, or bars you've trained with

•  Pain relief patches or plasters for hotspots (e.g., blister pads)

Logistics

•  Pack your race bag the day before

•  Set multiple alarms

•  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

🏃 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 — adjust 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 (carbs + 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!

Tip: The Comrades Marathon is as much mental as it is physical. Prepare thoroughly, respect the distance, and run smart — and you’ll be part of one of the most iconic ultramarathons in the world! 🏅