With a week having past since the running of the Comrades Marathon, plenty of athletes will be chomping at the bit to get back into the swing of things. Coach Mdu Khumalo chatted to Thathe Msimango about rest and recovery after the 90km ultra.
Following the conclusion of the Comrades Marathon past weekend, many finishers are still wondering when the perfect time for them is to get back to the road. The celebrated and gruelling ultra-marathon run between Pietermaritzburg and Durban tests human endurance to the maximum with the race covering 90km between KZN’s two most celebrated cities. Renowned athletics coach Mdu Khumalo advises athletes to take it easy after completing the Comrades.
He says it normal for your body to need more fluids immediately afterward. “I think Comrades athletes at this stage, are still recovering from the 90km run. That distance can really take it out of you. It’s not called the Ultimate Human Race for nothing,” explains Khumalo, who is also the founder of Phantane Athletics Club.
“Early on, athletes’ bodies need a lot of fluids. To run that distance can leave you dehydrated with nothing left in the body. So, making sure to drink a lot of water and prioritising electrolyte intake is a must. Afterwards, you are going to have big appetite, and you are going to eat a lot of food as your body recovers. In preparation for the race, there was specific food you were eating to be able to finish the race. Now, it’s done, you are going to eat everything in sight as you recover,” explains Khumalo.
Khumalo understands that runners love the sport so much, but he says rushing back early to run again is not advisable and muscle must recover well.
“I know athletes enjoy running and want to be back on the road early. But It’s not advisable to rush back into things. The longer your race distance, the more mileage you put in during training. Now, that the race is done, you must allow those muscles to recover. You can’t run that distance without damaging them,” he said.
“Low impact training is good if you must get back into things. Go for a swim to or cycle a bit until you go back to the road. It is your responsibility to listen to your body. I would say three weeks after the race, you can start to jog a bit to prepare for the next race. From there, you must be able to start small from running short distances like 5km, 10km till you have recovered well to run long distances.”
Khumalo adds that athletes failing to allow full recovery have a high possibility of facing injuries in the future.
“By going back to run too soon you are increasing your chances of injury. Listen to your body. Failure to do so can cause long-term injuries which can hinder your career or stop you from running ultra distances. It is so important in this sport to have a rest period and to recharge and recover,” he concluded.
