THE Comrades Marathon is one of the world’s most prestigious and challenging ultra-marathons.
My name is Godfrey Marongwe-Nkosi, and I am 50 years old.
As a novice runner, I participated in the Comrades Marathon in Durban, South Africa, on 9 June 2024 and completed the 86km up-run in 10 hours 34 minutes. My target was to complete the race within 11 hours, and the cut-off time was 12 hours.
I am a social runner and I run for my wellness.
The longest distance I had done before this Comrades race was the Two Oceans Ultra 56km Marathon in Cape Town in 2023 and 2024, finishing at 6 hours 18 minutes and 5 hours 57 minutes, respectively.
I decided to participate in this year’s Comrades Marathon to celebrate 50 years of existence and mark this milestone with an extraordinary event. I decided in December 2023, and immediately, I had to start my preparations by following a training programme shared by Comrades coaches.
I registered for the event without a qualifier for the race, which meant I needed to run a qualifying full marathon (42.,2km) inside 4 hours 50 minutes to complete my Comrades Marathon registration.
Fast-forward: My preparations were not going too well, as I struggled with knees and hamstring injuries. I failed to complete a full marathon in under 5 hours until the Two Oceans Marathon in Cape Town.
My attempts in the CBZ and Old Mutual Marathons in Harare were both completed outside the qualifying time for the Comrades.
Fortunately, I had a good run at the Two Oceans, and I then used the results as a qualifier for the Comrades Marathon.
As part of my Comrades training, I had to run medium distances, “anything between 21 to 30km,” back-to-back training runs during weekends that is Saturday and Sunday to prepare the body for the gruelling Comrades run.
For mid-week practice sessions, I had to start as early as 4.30am, running in the dark just to get the mileage before work.
To run ultra-marathons, you also have to do serious strengthening exercises, and my gym coach, Prince Munangatire at Body Active Gym, was convenient in pushing me to the limits every time we had sessions.
In all this, I was receiving treatment from my physiotherapists, who advised that I must rest to aid my recovery process. Still, I deliberately ignored that advice because I knew my legs needed mileage to carry me through the Comrades Marathon.
Fast-forward: The race came, and more than 22 000 athletes from all over the world participated in the ultimate human race.
The race started at 5.30 am with those seeded in Groups A for elite runners, then B, C, and I was in Group F, and behind us was Group H, which was the last group.
I had a comfortable run until about 36 kilometres, when I started cramping in both hamstrings.
Nevertheless, I was determined not to quit the race, from there, I had to run and walk depending on how my legs were feeling.
We were fortunate that we had medical stations along the way, and I would receive massages along the way to loosen the cramping muscles and continue with the run until I crossed the finishing line.
Below are a few tips based on my personal experience preparing for the Comrades Marathon:
1. Gradual Training: Start training early and gradually increase your mileage to build endurance. Include a mix of long runs, speed work and strength training.
2. Nutrition: Pay attention to your diet to fuel your body properly. Focus on balanced meals with plenty of carbohydrates, proteins and healthy fats.
3. Rest and recovery: Listen to your body and incorporate rest days into your training schedule. Adequate sleep is also crucial for recovery.
4. Mental preparedness: Prepare yourself mentally for the challenges ahead. Visualisation techniques and positive thinking can help you stay motivated during tough training sessions. Focus on the target to be achieved as your motivation.
5. Gear and apparel: Invest in good-quality running shoes and comfortable apparel to prevent injuries and enhance performance.
Participation in the Comrades Marathon has benefits, which can be categorised into physical, mental and social aspects:
Physical benefits
1. Improved cardiovascular health: Training for and running the marathon enhances cardiovascular fitness, reducing the risk of heart disease and improving overall heart health.
2. Increased endurance and stamina: The rigorous training builds muscular and aerobic endurance, making participants more physically resilient.
3. Weight management: Intensive training helps burn calories and can lead to effective weight management and loss.
4. Enhanced muscle strength: Strength and conditioning exercises incorporated into training routines build muscle strength and improve overall body composition.
5. Boosted immune system: Regular exercise strengthens the immune system, reducing the frequency of illnesses.
Mental Benefits
1. Mental toughness: Enduring the challenges of a long-distance race builds mental resilience and the ability to cope with stress and discomfort.
2. Sense of achievement: Completing the marathon provides a profound sense of accomplishment and boosts self-confidence.
3. Stress relief: Physical activity, including long-distance running, is proven to reduce stress levels and improve mental well-being.
4. Improved focus and discipline: The training regimen requires discipline and consistency, which can translate into better focus and organisational skills in other areas of life.
5. Enhanced mood: Regular exercise is linked to the release of endorphins, the body’s natural mood lifters, reducing symptoms of depression and anxiety.
Social benefits
1. Community and camaraderie: Participants become part of a global community of runners, fostering a sense of belonging and camaraderie.
2. Networking opportunities: The event attracts participants from various lifestyles, providing opportunities for networking and building new relationships.
3. Inspiration and motivation: Being surrounded by fellow runners who have overcome significant challenges can be highly motivating and inspiring.
4. Support for charitable causes: Many runners use the event to raise funds for various charitable causes, contributing to a greater social good.
5. Cultural exchange: The event’s international nature allows for cultural exchanges and broadening of perspectives.
Additional benefits
1. Travel and exploration: The marathon route offers scenic views and the opportunity to explore different parts of South Africa, contributing to an enriching travel experience.
2. Personal growth: Preparing for and participating in such a demanding event often leads to personal growth, increased confidence, and a greater understanding of one’s capabilities.
3. Goal setting and achievement: The process of setting a challenging goal, working towards it, and ultimately achieving it can have a positive ripple effect on other areas of life, promoting a goal-oriented mindset.
In general, participating in the Comrades Marathon is a transformative experience that affects various facets of life and promotes a holistic sense of well-being and accomplishment.
Comrades training will demand your time in a big way and will definitely change your social life. I struggled to balance the time between family, work, and life in general. My work is very demanding, and most of the time, I was tired from my training. Hence, the issue I mentioned above on REST is very important.
God willing, I aspire to run this race for charity someday, raising money for the less privileged. I know this will require a lot of my time and planning.
Will I do this again? YES, next year, I am going back for my back-to-back special medal. In 2025, it is going to be a down-run 89km. My target will be sub 10 hours, that is around 9 hours 30 minutes. From now until the end of the year, I will be going easy on myself. Serious training will start in December. Two Oceans will be the first in April 2025, and my target will be 5 hours 30 minutes.
I am eternally grateful to God for making this dream come true; without Him, I would not have crossed the finish line. I also thank my family for accommodating my crazy training, which took me away from them many times; my gym coach, Prince, for the body transformation; my physiotherapists, Trevor Wambe and Takudzwa Madzongo, my workmates and friends for the support and encouragement, and finally, my employer ZB Financial Holdings for all the support in all forms.
I made it!