2025 Comrades Marathon: 'Better to go (a little) underbaked rather than overcooked' – trainer
Preparing for the Comrades is no small feat – it’s the world’s oldest and largest ultramarathon.
Picture: Th G/Pixabay
702's Clement Manyathela interviews Derek Archer, a strength and conditioning coach, fitness trainer and educator.
Listen below:
The 2025 Comrades Marathon is set to take place on 8 June, starting in Pietermaritzburg and finishing in Durban 12 hours later.
By this stage in their training, runners should have completed their major long runs, covering around 60 kilometres, or aim to do so within the next week or two, according to Archer.
"You should really have done most of your mileage now, three to four weeks out."
- Derek Archer, conditioning coach
He emphasises the importance of not cramming in too much at the last minute, warning that it’s better to arrive at the starting line 'a little underbaked rather than overcooked'.
Overtraining, he explains, can weaken the immune system and increase the risk of injury.
"Because it's going into flu season, the biggest threat to our Comrades finishing at this point is someone getting sick."
- Derek Archer, conditioning coach
With 2025 being a 'down run', Archer notes that the course places considerable strain on the knees and quadriceps.
To prepare, runners should follow a well-rounded strength programme, focusing on upper body, lower body, and core stability.
He also recommends adopting a shorter stride during downhill segments to help reduce impact on the knees and lower limbs.
"You use your whole body to run. As much as everyone just focuses on their legs, you need to focus on your entire body."
- Derek Archer, conditioning coach
Scroll up to the audio player to listen to the interview.