Up - A Comrades Marathon Podcast

Is Your Comrades Goal Realistic… Or Risky?

Coach Parry — Mon, 11 May 2026 10:19:18 +0200

Order Your Comrades Aches and Pains After Party Ticket Here: https://shop.coachparry.com/shop/after-party/comrades-aches-and-pains-after-party-ticket-15th-june-2026/

Pre-order Your Custom Comrades Marathon Pacing Band Here: https://shop.coachparry.com/

Are you fit enough to run your Comrades goal… or are you about to sabotage it?

In this episode, we look at the dangerous “I’m feeling amazing” phase of Comrades training... when runners are at their fittest, but also most likely to overdo it.
We cover how to recover properly after your biggest long run, why silver runners need to hold back on their final 50km, how to set a realistic race-day goal, and why your watch might be lying to you when it comes to pacing on Comrades day.

NEW Distance, NEW Strategy (Don’t Get This Wrong)

Coach Parry — Mon, 04 May 2026 11:43:56 +0200

Pre-order Your Custom Comrades Marathon Pacing Band Here: https://shop.coachparry.com/

Ever wondered why some runners feel strong late in Comrades… while others fall apart?
It often comes down to what they did in the final few weeks.
This episode dives into pacing, long runs, and race-day prep that actually works. Get this right, and you give yourself a real chance.

Perfect Final LONG RUN Before Comrades

Coach Parry — Mon, 27 Apr 2026 10:16:15 +0200

Pre-order Your Custom Comrades Marathon Pacing Band Here: https://shop.coachparry.com/

How far should your final long run be before Comrades?

In this episode, we break down how far your final long run should be before Comrades, when to do it, and why running too far can hurt your race.

Learn how to build confidence, test your nutrition, and arrive at the start line feeling strong.

The Fastest Way Back After Injury/Illness (Most Runners Get This Wrong)

Coach Parry — Mon, 20 Apr 2026 11:05:00 +0200

Grab our Comrades Training Plans here

Resources mentioned in this podcast:
Grab your spot in our upcoming Faster Beyond 50 Masterclass here: https://coachparry.com/lkz8-Faster-Beyond-50-Masterclass

🥳Join the COMRADES ACHES & PAINS AFTER PARTY HERE: https://shop.coachparry.com/shop/after-party/comrades-aches-and-pains-after-party-ticket-15th-june-2026/

When training gets serious, things can go wrong.

In this episode, we tackle the reality every runner faces: illness, injury, and the mental pressure of pushing through peak Comrades prep.

Learn when to rest, when to push, and how to come back stronger, without losing fitness or risking everything.

Comrades Runners: Your Post Long Run Recovery Plan (CRUCIAL)

Coach Parry — Mon, 13 Apr 2026 12:13:08 +0200

Just ran Two Oceans (or any big race)? 🏃‍♂️

Before you jump straight back into training… watch this.

In this episode, we break down exactly how to recover after an ultra or marathon, so you don’t waste your race, lose fitness, or pick up an injury heading into your next goal.

From real post-race experiences to simple “rules of thumb”, we cover:

How to know when your body is ready to run again
The biggest recovery mistake runners make
What your soreness is actually telling you
Nutrition strategies to speed up recovery
Why sleep is your secret weapon in peak training
How to bounce back stronger for Comrades

If you’re in a heavy training block right now (especially April into Comrades prep), this episode is essential listening.

Are You Training Too Hard for Comrades? (Big Mistakes Runners Make)

Coach Parry — Mon, 06 Apr 2026 05:00:00 +0200

It’s peak Comrades training season… but are you actually training smart?

In this episode, we break down the biggest mistakes runners make in April, when mileage is high, fatigue is creeping in, and injury risk is at its peak.

We cover:
⚠️ Why intensity could be ruining your training
📉 How to balance mileage without burning out
🏃‍♂️ How to use Two Oceans as the perfect Comrades dress rehearsal
🍌 Exactly how to dial in your race nutrition (45–60g carbs/hour)
🔁 The right way to recover so you don’t sabotage your next 6 weeks

If you're feeling tired, overwhelmed, or unsure if you're doing enough (or too much)… this is a must-watch.

This One Decision Will Decide Your Comrades Result

Coach Parry — Mon, 30 Mar 2026 13:11:51 +0200

👉Pre-order your custom TTOM Pacing band here: https://shop.coachparry.com/

Peak Comrades training is here… and with Two Oceans just 2 weeks away, runners are asking the same question:

👉 Can I race both?

But that’s the wrong question.

In this episode, we break down exactly how to use Two Oceans as a powerful training tool, without compromising your Comrades performance.

You’ll learn:
Why racing Oceans can hurt your Comrades result
The right pace strategy for your medal goal
How to structure your final long runs
The “Rule of 3” every Comrades runner must follow
How to train for hills, pacing, and run-walk strategy

If you’re serious about running your best Comrades… this is essential listening.

The Silver Bullet for Comrades Success (No One Talks About This)

Coach Parry — Mon, 23 Mar 2026 08:34:53 +0200

You’ve just smashed a big long run…
But what you do NEXT could make or break your Comrades.

In this episode, we break down:
👉 Exactly how to recover after big efforts
👉 What to do if you ran it TOO hard
👉 How to avoid injury in peak training
👉 The real “silver bullet” for race day success

Most runners think fitness comes from pushing harder…
But the truth? It comes from what you can recover from.

👇 Let us know in the comments:
Did you stick to your long run plan… or get caught up in the vibe?

This Can Cost You Weeks Of Comrades Training

Coach Parry — Mon, 16 Mar 2026 07:23:26 +0200

Peak Comrades training is here… but many runners are about to make a mistake that could cost them weeks of progress.

In this episode we talk about Om Die Dam, long runs, strength training, and the smartest way to handle niggles during peak training.

If you’re training for Comrades right now, this conversation could change how you approach the next few weeks.

What Your Weekly Mileage Should Actually Be Now

Coach Parry — Mon, 09 Mar 2026 07:58:25 +0200

After months of carefully holding back, building fitness, and qualifying, runners are now entering the most important phase of Comrades preparation.

But what should peak training actually look like? Are you running enough… or too much?

In this episode, Lindsay and Shona break down exactly where your mileage should be right now, depending on your Comrades goal, from finishing to silver medal ambitions.

COMRADES TRAINING STARTS NOW

Coach Parry — Mon, 02 Mar 2026 07:46:15 +0200

Comrades season has officially begun!
March marks the start of the real build. But before you charge into peak training, there’s something you need to get right.

In this episode, we break down:
• What “big training” actually means
• The 3 long runs rule (and why more isn’t better)
• How to recover properly from marathons and training races
• Why chasing mileage can ruin your Comrades
• The weekly mileage targets to aim for by the end of March

How Many Long Runs Do You REALLY Need for Comrades?

Coach Parry — Mon, 23 Feb 2026 11:33:08 +0200

Doing “all the long runs” for Comrades? Stop. Shona & Lindsey break down the real purpose of long runs, why 3 max is enough, what distance your longest one should be, and how “too hard” training runs can wreck your March consistency.

Your Comrades Nutrition Plan Needs Fixing

Coach Parry — Mon, 16 Feb 2026 10:16:35 +0200

In this episode, coach Shona and coach Lindsey break down race-week prep, recovery after your qualifier, and a simple race-day nutrition strategy you can actually execute (without risky last-minute carb-loading). We also cover what to do if you miss your qualifier, and how to start practicing fueling so you’re ready for Comrades.

Something No One Saw Coming for Comrades

Coach Parry — Mon, 09 Feb 2026 09:20:25 +0200

In this episode, Lindsey shares a carefully considered Comrades announcement, one that sets the tone for the training journey ahead.

From there, we dive into one of the most overlooked pillars of endurance performance: recovery. What it really means, why it’s essential, and why no amount of hard training can make up for poor recovery.

We cover:
- Why you only benefit from the training you recover from
- How fatigue, injury, and illness creep in when recovery is ignored
- The role of sleep and nutrition in getting fitter, stronger, and more resilient
- How to structure your week to absorb training rather than break down

If you’re training for Comrades, this episode will change how you think about your training and help you arrive on race day healthier and better prepared.

HUGE Interval Training Myth in Comrades Marathon Prep

Coach Parry — Mon, 02 Feb 2026 09:03:31 +0200

Think intervals will make you faster at Comrades? Think again.
In this episode, Coach Lindsey breaks down why interval training isn’t about speed for Comrades, how much intensity you actually need, and how to avoid the biggest training mistakes that lead to injury, burnout, and walking far more than you should on race day.

The Truth About Early-Season Comrades Training

Coach Parry — Tue, 27 Jan 2026 12:15:09 +0200

Everyone’s panicking… but should they be? 🫣
In this episode of UP, Shona and Comrades coach Lindsey Parry calm the January chaos, break down what actually matters right now, and explain why doing less early could be the secret to your best Comrades yet.

This ONE Habit Saves Your Comrades

Coach Parry — Mon, 19 Jan 2026 13:10:25 +0200

Train for Comrades 2026 with us: https://coachparry.com/comrades-marathon-roadmap/
Subscribe to the audio podcast here: https://coachparry.transistor.fm/subscribe

Strength training isn’t a “nice to have”; it’s the game-changer for Comrades.

In this episode, Lindsey & Shona break down:

- The real reason runners get injured
- Why more running isn’t always better for Comrades performance
- The minimum effective dose strength plan that actually works
- What exercises matter most (glutes, hamstrings, quads + stability)
- CrossFit / Hyrox: when it helps… and when it can wreck your training
- Exactly how often you should do strength work now vs peak Comrades training

If you want to run stronger, pain-free, and more resilient all the way to the finish, this is the episode you can’t skip.

The First Step to Comrades 2026

Coach Parry — Mon, 12 Jan 2026 11:00:00 +0200

Welcome to the first UP episode for 2026, where Brad and Lindsey kick off the Comrades journey, unpack the two big January “training camps” (steady runners vs holiday-hit panickers), and explain when Comrades training officially starts.

Plus: a huge change to the podcast lineup is revealed, and it sets up a whole new dynamic for the season.

Emergency Update From Brad

Coach Parry — Tue, 02 Dec 2025 14:53:28 +0200

An important update on Brad

Why Koula Is Coming Back to Comrades

Coach Parry — Mon, 24 Nov 2025 13:19:13 +0200

In this episode, Brad chats to Koula Budler, a former 5FM and Top Billing presenter, now living in Texas, running a home bakery, juggling four kids, and training for her 8th Comrades as she chases that long-dreamed-of green number before 50.

She shares what it’s really like to train for Comrades with zero family support nearby, crazy early-morning treadmill sessions, the massive gap in female participation, and why South African runners have no idea how lucky they are with races, clubs and community.

70-Year-Old Barefoot Runner Crushes Comrades

Coach Parry — Mon, 17 Nov 2025 08:47:43 +0200

He started running in his mid-50s… and ran Comrades at 70. Barefoot.
In this episode, Brad chats to Dr. Sidy– a retired French diplomat turned barefoot ultra runner who has:
- Run 500+ marathons and ultras
- Raced on every continent
- Finished his 4th Comrades just after turning 70

He shares how a joke at the Chicago Marathon changed his life, why he believes every human should run Comrades at least once, and how he’s still running 600km+ a month in his 70s without falling apart.

Trail Queen to Tar: Landie Greyling’s Back-to-Back Comrades Journey

Coach Parry — Mon, 10 Nov 2025 04:00:00 +0200

Back-to-back Comrades finisher, SA marathon champ, and trail-running icon Landie Greyling joins Brad to unpack the leap from mountains to 90 km of tar. She shares the exact switches that build road speed, how she juggles training with motherhood, and why the up-and-down runs feel like two different sports.

We talk pacing vs. terrain flow, strength work after 40, crowd energy, shoe choices, and whether a Comrades gold is on the cards for 2026.

The Comrades Comeback You HAVE To Hear: Liv & Albert's INCREDIBLE Story

Coach Parry — Mon, 03 Nov 2025 04:00:00 +0200

What does it take to chase a dream for a decade and finally nail it on attempt number ten? In this goosebump-filled Comrades story, Albert Fayard sets out for his 30th finish and that coveted triple green number… but he doesn’t go alone. His physiotherapist, Olivia 'Liv' Schiller, swaps the treatment room for the start pen, pacing, nudging, and downright dragging him through doubt, cramps, and the darkest patches to glory. It’s grit, heartbreak, teamwork and the kind of finish that reminds you why Comrades is the greatest human story on tar.

Comrades 2026 just got REAL

Coach Parry — Mon, 27 Oct 2025 07:54:58 +0200

Today’s episode is a big one: Comrades 2026 entries open for CMA/Green Number members — and we’re sharing exactly how to use the next few weeks wisely (especially after the Cape Town Marathon cancellation) so you keep your fitness, get qualified early, and set up a stress-free build to Comrades.

We’re also running a limited-time special on our Comrades Marathon Training Roadmap to celebrate entries opening. And… we’re laying out the non-negotiables of how we coach Comrades runners (so you can decide if we’re your people).

What you’ll learn

How to pivot smartly after Cape Town Marathon’s cancellation
Why qualifying now is a huge physical & psychological win
The ideal approach for novices vs. experienced runners
The 4 things you won’t do if you train with us

Cracking the Ultra Code with Carla Molinaro

Coach Parry — Mon, 20 Oct 2025 09:05:12 +0200

Comrades-bound and cake-fueled! 🏃‍♀️🎂 Ultra star Carla Molinaro - LEJOG record-smasher, Two Oceans podium finisher, and 2025 Comrades Top 10 - opens up on racing with joy, riding the pain waves, and why passing cyclists on Chappies might be tougher than gold. Lessons on grit, play, and the mindset to go very, very far.

The Man Who Runs Comrades in a Cow Suit (Richard Laskey’s Untold Story)

Coach Parry — Mon, 13 Oct 2025 07:48:46 +0200

This episode of Up is raw, emotional, and downright inspiring. Brad sits down with Richard Laskey, better known to many as “the guy in the cow suit” at the Comrades Marathon.
But behind the costume is a story of unimaginable loss, resilience, recovery, and purpose.
From running one of the toughest ultra-marathons on earth in a sweltering cow suit to raising millions for kids with cancer, to fighting his own battles with addiction, Richard’s journey is about grit, giving back, and never giving up.

Tete Dijana: Inside the Mind of a Comrades Champion

Coach Parry — Mon, 06 Oct 2025 04:00:00 +0200

In this special edition, Brad sits down with 2025 Comrades Champion, Tete Dijana. From his humble beginnings to becoming a back-to-back Comrades winner, Tete opens up about his training, recovery, mental strength, and the life-changing impact of the world’s greatest ultramarathon. This is a raw, inspiring conversation with one of the greatest modern-day Comrades athletes.

Peak Block Survival: Recovery, Heat Strategy, and When NOT to Chase a Qualifier

Coach Parry — Mon, 29 Sep 2025 03:00:00 +0200

Berlin was hot-hot-hot and Lindsay felt every kilometer. In this episode of UP we cover: how to pace and cool in the heat, the smartest way to survive peak marathon block, what to do if an injury nukes your qualifier, a calm plan for Comrades 2026 novices, Two Oceans ballot realities (and alternatives), plus news on Cape Town pacing bands and Comrades’ new race director.

Why Comrades Is About More Than Medals (Featuring Comrades Board Member Nontuthuko Mashimane

Coach Parry — Mon, 22 Sep 2025 06:30:46 +0200

In this episode, we sit down with Nontuthuko Mashimane to unpack the incredible role of charities at the Comrades Marathon. We explore the inspiring causes behind the race, how donations make a difference, and—most importantly—how runners can get involved and give back while chasing their Comrades dream.

The TRUTH About Comrades Pacing Buses

Coach Parry — Mon, 15 Sep 2025 06:34:37 +0200

As we look ahead to Comrades Marathon 2026, Brad sits down with Stuart Mann from runningmann.co.za to unpack race-day data on pacing buses: how “sticky” they really are, who actually finishes with them, when they help (and when they don’t), and what this means for your race strategy. We also touch on negative vs positive splits, medal targets (e.g., Bill Rowan sub-9, Robert Mtshali sub-10), and a surprising look at where runners fall off—or latch on—late in the race.
Plus: an emotional update on last week’s guest, Pie-Pacifque, and his remarkable story.

🎯 You’ll learn
- Whether you should run in a pacing bus or run your own race
- Where buses gain/lose runners and why the 12-hour bus behaves differently
- Why the sub-9 bus stands out—and where the 10-hour Wave 1 struggled
- How half-hour “buffer” pacing (e.g., 11:30 for a sub-12) can raise finish odds
- The reality on negative splits (down vs up) and how ego sneaks in
- Practical tips to avoid congestion and tailor pacing to your strengths (ups vs downs)

This Story Will Change the Way You See the Comrades Marathon Forever!

Coach Parry — Mon, 08 Sep 2025 04:00:00 +0200

From surviving the Rwandan genocide to conquering his first Comrades Marathon, Pie-Pacifique Kabalira-Uwase's story is one of resilience, purpose, and the true spirit of endurance. This is more than just a race; it’s a journey of survival, healing, and honouring fallen comrades.

The Spring Comrades Marathon Shift

Coach Parry — Mon, 01 Sep 2025 03:59:00 +0200

Spring is here in the Southern Hemisphere and in this episode of Up, Brad and Coach Lindsey unpack where Comrades hopefuls should be right now, how to approach Cape Town & Soweto Marathon as qualifiers, and what first-timers (and two-year planners aiming at the 100th Comrades in 2027) should focus on next.

You’ll get clear, practical guidance for September–November: weekly volume targets, sharpening speed with shorter intervals, smart race selection, and why strength training is non-negotiable (hint: most DNFs start the race already injured). We also chat about entry date rumors, qualifying windows, and what to do if you’re not marathon-ready yet—without the panic.

10:47 & Tears: Shaina’s Unbelievable First Comrades

Coach Parry — Mon, 25 Aug 2025 04:00:00 +0200

Shaina-Rae, East Coast Radio host and coffee shop owner, shares her deeply personal and inspiring journey to completing her first Comrades Marathon in 10:47. From family legacy to a surprise post-surgery comeback, this episode is packed with heart, grit, and goosebump moments.

From 11 Hours to Silver Medals in Comrades - The Sipho Marima Story

Coach Parry — Mon, 18 Aug 2025 06:36:54 +0200

Get ready for an inspiring and energy-packed conversation with the unstoppable Sipho Marima as we dive into his journey from soccer to running, from half marathons to five Comrades finishes, and what his secret weapon is. We unpack the rise of Hyrox, the mental game behind chasing silver medals, and the life lessons this “cult” race keeps teaching year after year.

The Minister of Champions vs. The Final 10K

Coach Parry — Mon, 11 Aug 2025 04:00:00 +0200

From electric blankets in Durban to last-minute Comrades hustle, comedian and runner Rory Petzer is back on Up with stories that'll make you laugh, cringe, and maybe lace up again. We talk about surviving Comrades 2025, the itch to run again, dying on stage (literally and comedically), and why stand-up comedy might be scarier than the final 10K of the up run.

'Why Did I Enter?’ → ‘When’s the Next One?’(A Comrades Novice Story)

Coach Parry — Mon, 04 Aug 2025 04:00:00 +0200

In this raw and real Comrades debrief, Amish Kooverjee shares what it’s like to run 90K for the first time, battle unexpected chaos, and still fall in love with the race. From the magic of the start line to the moment everything unravelled, this one’s a must-listen for every future Comrades runner.

The Hill Trick That Helped Gerda Steyn Float to the Finish Line

Coach Parry — Mon, 28 Jul 2025 04:01:00 +0200

What does it take to win Comrades and still love every step of the journey? In this deep, heartfelt, and raw conversation, Brad chats to the 2025 Comrades Marathon women's champion, Gerda Steyn, just weeks after her victory.

They unpack the mental strength it takes to race 90km, why she prefers the up run, how she trains for both versions of Comrades, and what it really means to carry the weight of a nation’s hopes on race day.

What NO ONE Tells You About Post-Comrades Recovery

Coach Parry — Mon, 21 Jul 2025 13:30:46 +0200

Subscribe to the Cape Town Marathon Podcast here: https://capetownmarathon.transistor.fm/subscribe
Watch it here: https://www.youtube.com/playlist?list=PL-wdg2itWBd...
Cape Town Marathon Training Webinar: https://coachparry.com/cape-town-marathon-webinar/

In this episode of Up — the Comrades Marathon podcast brought to you by CoachParry.com, Brad Nadauld is joined by Coach Lindsey Parry to unpack where you should be in your training at the end of July 2025. Whether you're aiming for Cape Town Marathon, planning your Comrades 2026 debut, or figuring out how to recover properly post-Comrades, this episode is packed with practical advice.

They also chat about:
- Cape Town Marathon training timelines
- Strength training for runners (no gym needed!)
- Advice for beginners and returning runners
- The importance of consistency — and why you shouldn’t rush your recovery
- A fun suggestion to “earn” your back-to-back medal

Race Director Confessions: What Most Runners Don’t Know About Comrades

Coach Parry — Mon, 14 Jul 2025 04:00:00 +0200

Ever wondered what really goes down behind the scenes at the world’s most iconic ultramarathon? In this episode, Brad chats with Comrades Race Director Alain Dalais just weeks after the 2025 race to uncover the chaos, exhaustion, and triumphs. From sleepless nights to managing 24,000 athletes, you’ll never see race day the same way again.

Schalk Bezhuidenhout's SHOCKINGLY Simple Comrades Strategy

Coach Parry — Mon, 07 Jul 2025 15:21:26 +0200

Schalk Bezhuidenhout ran his first Comrades Marathon in under 10 hours—with no fancy gear, no strength training, and barely a long run over 42K. In this raw, hilarious debrief, he shares the highs, the toilet breaks, the toe drama, and how he accidentally ran a negative split. A must-listen for any runner chasing Comrades glory.

Comrades Tradition vs. Progress: How The CMA Balances Legacy and Innovation with Rory Steyn

Coach Parry — Mon, 30 Jun 2025 10:23:24 +0200

Join the CMA here: https://memberships.comrades.com/application

In this episode of Up, Brad Nadauld sits down with Comrades Marathon board member Rory Steyn to unpack how South Africa’s most iconic race is evolving while fiercely protecting its rich heritage. From dual starts and elite table improvements to the vision for 2027’s 100th run, we dive into the critical choices the board is making to preserve the spirit of Comrades while meeting the demands of a modern, world-class race. If you care about the future of Comrades, this is a must-listen.

This ONE Decision Will Make or Break Your Next Comrades

Coach Parry — Mon, 23 Jun 2025 13:34:44 +0200

Welcome to the very first episode of our brand-new Comrades Marathon Podcast series as we gear up for the up run in Comrades 2026! 🏃‍♂️🏃‍♀️ Hosted by Brad Nadauld and Coach Lindsey Parry, this episode kicks off your journey to running your best Comrades yet.

🎧 In this episode:
✅ How to train smart starting now – When and how to return to running after Comrades 2025
✅ Key changes to the race in 2025 – and how you can have a say in future decisions
✅ How to make a real impact – Why every runner should join the Comrades Marathon Association - Here's where to join: https://memberships.comrades.com/application
✅ Driving inclusivity – Addressing the challenges women face in preparing for Comrades
✅ The secret to massive improvements – Why year-round consistency trumps high mileage
✅ Minimum Effective Dose strength training – What it is and how to do it right without burnout
✅ Planning your next marathon – The ideal timeline to qualify stress-free for 2026
✅ What to do now – No matter your starting point (beginner or veteran), we break it all down

Whether you're a seasoned Comrades finisher or chasing your first medal, this episode is packed with insights to help you recover right, train smart, and build momentum from now through to June 2026

What To Learn From Comrades 2025 - The FULL 11:59:59 Debrief

Coach Parry — Mon, 16 Jun 2025 08:20:23 +0200

A week post Comrades & it's important to look back at your race and take the lessons out for your next race (Even if it's not Comrades)

2025 Aches & Pains Party - The Live Podcast

Coach Parry — Mon, 09 Jun 2025 22:13:12 +0200

In this episode of Down, we come to you from the exclusive Coach Parry Aches & Pains Party after the 2025 Comrades Marathon. Brad and Lindsey unpack Brad's epic finish and are joined by Comrades debut gold medalist Irvette van Zyl and the minister of Champions, Rory Petzer.

Crunch Time: How To Save 20 Minutes On Race Day

Coach Parry — Mon, 02 Jun 2025 04:00:00 +0200

It’s Comrades Race Week! Brad’s back on the start line after 12 years, and Lindsey shares the three biggest race-day mistakes that could cost you your medal. Discover how to save 20 minutes on race day, avoid the dreaded bail bus, and finish strong, no matter what seeding you start in.

If there’s one podcast to listen to this week, it’s this one.

What No One Tells You About Comrades Race Week

Coach Parry — Mon, 26 May 2025 02:00:00 +0200

Two weeks to Comrades! In this episode, we unpack the final countdown: travel logistics, expo do's and don'ts, and race morning strategy.
Discover how to avoid race-ruining mistakes before you hit the start line!

CRITICAL: 2025 Comrades Route Run Through

Coach Parry — Mon, 19 May 2025 10:13:34 +0200

In today's episode of Down, we walk you through the 2025 Down Run Route.

It’s Taper Time! Here’s EXACTLY What to Do

Coach Parry — Mon, 12 May 2025 12:39:41 +0200

In this episode of DOWN, the official Comrades Marathon podcast, Coach Lindsey Parry and Brad Nadauld finally answer the big question: Is it taper time? (Hint: YES — but it’s more strategic than you think.)

Lindsey breaks down exactly how to taper for Comrades, why it’s different from marathon tapers, how to handle mental anxiety and “phantom injuries,” and what runners should eat, avoid, and adjust in the final month.

BREAKING: Comrades Cut Offs

Coach Parry — Wed, 07 May 2025 17:40:59 +0200

The Comrades Marathon Association has announced the cut offs for the 2025 edition. They're super generous, but there is a HUGE problem. In this special edition of the Down Podcast, Brad Nadauld gets Lindsey Parry's take on the cut offs and what they actually mean for the majority of the Comrades field.

Comrades Finish Time Predictor (How To Avoid Goal Creep)

Coach Parry — Mon, 05 May 2025 09:47:54 +0200

With just 5 weeks left to the Comrades Marathon 2025, it’s time to stop guessing and start locking in your realistic race day goal. In this week’s episode of the Coach Parry Comrades Marathon Podcast, Brad and Lindsey dive deep into how to calculate your target finish time, avoid common pitfalls like goal creep, and make the most of the final weeks of training.

💥 Whether you’re chasing a silver medal, aiming for a sub-12-hour finish, or simply want to arrive at race day prepared, this episode is packed with practical advice to guide your strategy in the crucial lead-up.

✅ What to do if you feel undertrained
✅ How to calculate your finish time using your marathon or 5K results
✅ When to start tapering
✅ The dangers of overtraining in May
✅ Why “undercooked” beats “overcooked” every time
✅ And how to avoid blowing up 60K into the race

This Comrades Struggle Is Real With 6 Weeks To Go

Coach Parry — Mon, 28 Apr 2025 12:54:31 +0200

In this week's episode of Down, Brad Nadauld and Coach Lindsey Parry dive deep into what many runners are feeling right now — as Comrades Marathon training hits its peak.

Brad shares his personal struggles with fatigue, Facebook arguments, and the mental realization that race day is fast approaching. Lindsey explains why feeling tired at this stage is completely normal and why now, with six weeks to go, the next four weeks of training are critical.

You'll hear:

- Why it's okay (and normal) to feel scared, unprepared, and even panicked about Comrades right now.
- The real meaning behind the South African phrase "vasbyt" and why it’s the perfect mindset for this phase of training.
- The importance of using your long runs as dress rehearsals to test gear, nutrition, and mental strategies.
- How Brad is troubleshooting gear issues (like bad blisters) and Lindsey's advice on when and how to safely replace running shoes before Comrades.
- Why comparison on Strava is dangerous and how to focus on your own race journey.
- Recovery strategies after long runs — including how many days off you should take and how to ease back into training safely.

PLUS: An exciting announcement about the Coach Parry Aches & Pains After Party happening the day after Comrades 2025 — limited spots available!

👉 If you're training for Comrades and feeling overwhelmed, tired, or anxious — this episode is a must-listen.

You're not alone, and there's still time to finish strong.

Don't Ignore This Early Comrades WARNING System

Coach Parry — Mon, 21 Apr 2025 03:59:00 +0200

You’re fitter than ever — and that’s where the danger starts.

In this episode, Lindsey and Brad break down why now is the most important time to train smart, not harder. They cover:

- The big mistake runners make during peak Comrades training
- How to use heart rate and HRV to stay on track
- Why chasing better seeding could ruin your race
- The shocking stat about injuries and DNFs

Plus, how to spot early signs of burnout — and exactly what to do about it.

How to Stay Sharp Before Comrades

Coach Parry — Mon, 14 Apr 2025 04:00:00 +0200

The countdown is officially on. With just eight weeks to go until Comrades 2025, Brad and Lindsey dig into what really matters now: smart training, strategic recovery, and the mental prep that can make or break your race. Whether you're facing niggles, illness, life chaos, or just the pressure of the final stretch—this episode gives you the guidance you need to arrive confident and ready on race day.

This is CRITICAL for a Successful Comrades

Coach Parry — Mon, 07 Apr 2025 14:48:08 +0200

Brad ran the Two Oceans on Saturday and there are a few valuable lessons we can all learn out of his run.

Runners Are Blowing Their Comrades Goals THIS Week—Don’t Be One of Them

Coach Parry — Mon, 31 Mar 2025 04:00:00 +0200

With just over 10 weeks to go until Comrades 2025, Brad and Lindsey dive into how to handle the most important long runs in your buildup—including Two Oceans.

From tapering properly, avoiding injury, and managing pacing, to recovering the right way post-race, this episode is your go-to guide for not sabotaging your Comrades goal. Plus, a sneak peek into Brad’s nerves ahead of his first Two Oceans Ultra.

Are You Ready For The ULTIMATE Test?

Coach Parry — Mon, 24 Mar 2025 04:00:00 +0200

Are you making the most of your long runs? With Two Oceans Marathon around the corner, it's time to put everything to the test—your pacing, nutrition, race-day gear, and strategy.
In this episode, Comrades Coach Lindsey Parry and Brad Nadauld break down why your next long run is your ultimate dress rehearsal for race day. Whether you're aiming for a PB or just hoping to cross the finish line strong, this episode will help you dial in the details so you’re fully prepared.
Plus, we answer the burning question: Should you run Comrades in carbon shoes?

Think You’re Ready for Comrades Hills? Listen to This First!

Coach Parry — Mon, 17 Mar 2025 05:00:00 +0200

With Comrades 2025 fast approaching, it’s time to tackle one of the race’s biggest challenges: HILLS! 🏔️ In this episode of Down with Coach Parry, we break down everything you need to know about hill training, recovery strategies, and how to prepare for the unique demands of the Comrades Marathon.

UPDATE: What Comrades Runners Need To Know About The Start

Coach Parry — Mon, 10 Mar 2025 14:12:41 +0200

In this special edition version of Down Brad Nadauld & Lindsey Parry discuss what has come to light over the weekend regarding the Comrades Marathon start.

The #1 Mistake Comrades Runners Make in March (& How to Avoid It!)

Coach Parry — Mon, 10 Mar 2025 05:00:00 +0200

Feeling great in your training? That’s a good sign—but it’s also when many runners make their biggest mistakes. In this episode, Brad and Lindsey break down the critical phase of Comrades training, explaining why now is the time to push smartly, not recklessly. They cover:

🔥 Why holding back now will get you to race day stronger
💡 The biggest danger of feeling too good in March
🏃‍♂️ How to train at the right intensity without sabotaging your peak
⚡ Should you run everything easy or push harder? Lindsey reveals the smarter choice
🏋️‍♂️ Strength training: The biggest untapped weapon for Comrades runners

Plus, if you’re still chasing a qualifier, running Om Die Dam or Two Oceans, or trying to balance racing and training, this episode is packed with essential advice to keep you on track for your best Comrades yet!

BREAKING NEWS: Comrades, we have a problem...(Hot Take)

Coach Parry — Thu, 06 Mar 2025 14:30:16 +0200

You've probably seen the news by now, here is Lindsey and Brad's take on the double start for the 2025 Comrades Marathon.

You Will 100% FAIL At Comrades If You Don't Get This Right

Coach Parry — Mon, 03 Mar 2025 05:00:00 +0200

Are you looking to conquer the Comrades Marathon without hitting the wall? In this video, we’re diving into the Run-Walk Strategy—a game-changing approach that can help you finish stronger, faster, and with less pain.

Discover:

- When and how long to walk to maintain your momentum and avoid burnout
- How to tackle hills strategically to save energy for the second half
- The perfect run-walk intervals for different pacing goals
- Common mistakes to avoid that could sabotage your race day

Whether you’re aiming for a silver medal or just hoping to cross the finish line feeling strong, this strategy could make all the difference. Hit play to learn how to optimize your run-walk plan for Comrades and turn race day into your best performance yet!

The 'One Week Reset' Every Comrades Runner Needs!

Coach Parry — Mon, 24 Feb 2025 05:00:00 +0200

Comrades Marathon training officially starts now—and the next two months are where the magic happens! Whether you've been building your base or just starting to ramp up, this is crunch time. In this episode, Lindsey and Brad share the ultimate reset strategies to prepare for the intense weeks ahead. Learn why sleep could be your secret weapon, how to avoid injuries that could derail your training, and why now is the time to recover smarter. Plus, we reveal the critical mistakes runners make during marathon season and how to build momentum for a strong Comrades finish.

This Will WRECK Your Comrades. Fix It NOW

Coach Parry — Mon, 17 Feb 2025 06:00:00 +0200

Are you risking your Comrades dream by training through pain? This episode is a must-listen for anyone preparing for the Ultimate Human Race. Lindsey and Brad reveal why 68% of runners who start Comrades with an injury don’t finish—and how you can avoid being part of that statistic. Learn when to push through and when to stop, how to manage injuries smartly, and why the right shoes could save your race. Plus, discover the #1 mistake runners make during peak training and why ignoring small niggles now could cost you your Comrades medal.

Do THIS After Every Long Run or FAIL

Coach Parry — Mon, 10 Feb 2025 06:00:00 +0200

In this episode, Lindsey and Brad delve into the critical phases of marathon and Comrades training.

They discuss how to recover effectively after a marathon, avoid injury, and stay consistent during the qualifying season.

Lindsey shares essential tips for pacing, mental recovery, and the importance of strength training, while Brad reflects on lessons learned from past marathons.

Whether you're training for Comrades or your next big race, this episode is packed with actionable insights to help you stay on track and make the most of your training journey.

The Comrades Long Run: DON'T Make THIS Mistake

Coach Parry — Mon, 03 Feb 2025 07:00:00 +0200

In this episode of the Comrades Marathon Podcast, Lindsey and Brad tackle two major topics crucial for your Comrades success: qualifying strategies and long-run planning.

Whether you've already qualified, are gearing up to qualify, or still need to build up, you'll learn how to maximize your training efforts without risking injury or burnout.

Plus, they explore why running slower during long runs is essential, how to approach the Two Oceans Ultra strategically, and why "60km training runs" may not be as helpful as they seem.

If You Don't Do THIS, You WILL Have A TERRIBLE Comrades

Coach Parry — Mon, 27 Jan 2025 06:00:00 +0200

In this episode, Lindsey and Brad break down two critical elements of your Comrades training: introducing intensity into your workouts and setting the right race-day goal.

Discover how to incorporate intervals, hill repeats, and tempo runs safely to build endurance and reduce injury risk. Plus, learn why running your easy runs too fast could sabotage your Comrades goal and how to calculate the right training paces based on your marathon time.

The BIG Reason Comrades Marathon Runners Fail - DON'T Neglect Recovery

Coach Parry — Mon, 20 Jan 2025 09:48:55 +0200

Brad and Lindsey discuss recovery, injury prevention, and strength training essentials for Comrades 2025. Learn how recovery fuels progress, why strength training is critical, and the best practices to stay injury-free while preparing for race day.

What Comrades Marathon Runners MUST Know Right Now

Coach Parry — Mon, 13 Jan 2025 09:13:13 +0200

Welcome to the next episode of DOWN - A Podcast To Help You Finish The Comrades Marathon.

BONUS: 5 Hour Qualification - NOW WHAT???

Coach Parry — Thu, 09 Jan 2025 13:25:12 +0200

In this special bonus episode of the pod Lindsey Parry & Brad Nadauld discuss the latest change to the Comrades Marathon qualifying criteria.

How To SAFELY Navigate The Festive Season When Training For Comrades

Coach Parry — Mon, 23 Dec 2024 09:00:00 +0200

Grab your Comrades Roadmap here: https://coachparry.com/comrades-marathon-roadmap/

In this episode of the Down Podcast, Brad Nadauld and Coach Lindsey Parry discuss how to navigate the festive season while training for the 2025 Comrades Marathon. They share practical tips on incorporating strength training, setting realistic goals, and balancing the holidays without compromising your training. Whether you’re a first-time runner or chasing a personal best, this episode will set you up for a successful Comrades season.

Comrades - Schalk Bezuidenhout

Coach Parry — Mon, 16 Dec 2024 09:00:00 +0200

WARNING: This episode does contain explicit language

Grab your Comrades Roadmap here: https://coachparry.com/comrades-marathon-roadmap/

Today Brad is joined by stand-up comedian Schalk Bezhuidenhout to talk about all things running, Comrades & stand-up comedy.

Check out Schalk's website here: https://schalkbezuidenhout.com/

Comrades 2025 Just Got Serious - You've Entered, Now What?

Coach Parry — Mon, 09 Dec 2024 09:00:00 +0200

Grab your Comrades Roadmap here: https://coachparry.com/comrades-marathon-roadmap/

Welcome to the next season of Down with Coach Parry. Today Brad Nadauld and Lindsey Parry walk you through the high-level strategy to help you run a successful Comrades Marathon in 2025.

Comrades 2025: Two BIG Announcements

Coach Parry — Thu, 24 Oct 2024 10:08:39 +0200

If you're thinking about running Comrades in 2025, you won't want to miss this.

Grab your seat in the training here: https://coachparry.com/zd0f

How To Save 20 Minutes On Race Day

Coach Parry — Mon, 03 Jun 2024 09:00:00 +0200

This is the final run into race day! Brad and Lindsey discuss everything you need this week and how to save 20 minutes on Sunday.

It's Critical You Don't Do This NOW - What To Avoid In the Last 2 Weeks Before Comrades

Coach Parry — Mon, 27 May 2024 08:30:41 +0200

With two weeks to go until race day Lindsey and Brad discuss the things that can derail your Comrades now and how to avoid them.

Comrades Up Run Route: You MUST Listen To This

Coach Parry — Mon, 20 May 2024 09:00:00 +0200

In this episode of UP, we discuss the 2024 Comrades Marathon Up Run Route

How To Predict Your Comrades Finish Time & Taper SECRETS

Coach Parry — Mon, 13 May 2024 09:13:24 +0200

In this episode of UP, we discuss your Comrades Marathon taper and how to get access to our Comrades Marathon finish time calculator.

Comrades PACING CHARTS & The LAST Week Of HARD Training

Coach Parry — Mon, 06 May 2024 10:10:11 +0200

In this episode of UP, we discuss your final week of hard training and how to get your Comrades marathon pace band for 2024.

The Late Risk That Can KILL Your Comrades Marathon

Coach Parry — Mon, 29 Apr 2024 09:00:00 +0200

In today's podcast Comrades Coach Lindsey Parry and Brad Nadauld discuss the danger that looms in the final week before final qualifying times need to be submitted to Comrades.

Here are the resources mentioned in this podcast:
🔗 Comrades Marathon Strength Plan: https://coachparry.com/80c5-Comrades-Strength-Plan
🔗 Comrades Marathon Training Roadmap: https://coachparry.com/0m29-Comrades-Training-Roadmap
🔗 Register for our upcoming Comrades Webinar: https://coachparry.com/lbva-Comrades-Webinar

The Long Run SECRET Comrades Runners Forget About

Coach Parry — Tue, 23 Apr 2024 09:00:00 +0200

Today Official Comrades Coach Lindsey Parry and Brad Nadauld discuss an important topic that Comrades runners often forget about regarding their long run.

Here are the resources mentioned in this podcast:
🔗 Comrades Marathon Strength Plan: https://coachparry.com/80c5-Comrades-Strength-Plan
🔗 Comrades Marathon Training Roadmap: https://coachparry.com/0m29-Comrades-Training-Roadmap
🔗 Register for our upcoming Comrades Webinar: https://coachparry.com/lbva-Comrades-Webinar

How Tired SHOULD You Be Right Now Training For Comrades?

Coach Parry — Mon, 15 Apr 2024 09:00:00 +0200

In this podcast, Brad Nadauld and Coach Lindsay Parry discuss the critical aspects of managing fatigue during peak training for the Comrades Marathon. They explore the normalcy of feeling tired due to training demands but emphasize the importance of distinguishing this from being excessively exhausted. The discussion covers personalized adjustments to training plans based on individual circumstances such as work and family commitments, and offers practical advice on how to modify workouts to prevent overtraining and potential injuries.

Main Points Discussed In This Podcast:

Normal vs. Excessive Fatigue: Lindsay Parry explains the difference between typical fatigue caused by training and signs of excessive exhaustion that may indicate overtraining.
Personalizing Training Plans: The importance of tailoring training plans to accommodate personal life factors like job demands and family responsibilities, to ensure sustainable training.
Modifying Workouts: Strategies for modifying workouts to manage fatigue, including reducing cross-training and strength sessions, and adjusting running distances to maintain overall training effectiveness without overloading.
Importance of Recovery: Emphasis on the crucial role of recovery, including sleep and nutrition, to support intensive training periods and enhance performance outcomes.

The Ultra Balancing Act You MUST Get Right

Coach Parry — Mon, 08 Apr 2024 09:00:00 +0200

In this vital video, we address the complexities and considerations of participating in both the Two Oceans Marathon and the Comrades Marathon. Host Brad Nadauld and official Comrades Marathon coach Lindsay Parry offer invaluable insights on how to navigate these two iconic ultramarathons, ensuring athletes make informed decisions about racing, recovery, and training adjustments.

Here are the resources mentioned in this podcast:
🔗 Comrades Marathon Strength Plan
🔗 Comrades Marathon Training Roadmap
🔗 Register for our upcoming Comrades Webinar

This is what we cover in this video:
Balancing Act: Understand the impact of racing at the Two Oceans Marathon on your Comrades Marathon performance. Lindsay Perry explains why it's crucial to approach Two Oceans with a strategy that aligns with your Comrades goals. Whether you're aiming for personal bests or the experience itself, learn how to race smartly and recover efficiently.

Recovery is Key: Discover the significance of recovery weeks in your training schedule, especially when tackling back-to-back ultramarathons. This episode emphasizes the importance of reducing intensity and volume to allow your body to repair and strengthen, highlighting the critical role recovery plays in avoiding injury and ensuring peak performance.

Training Adjustments: For those participating in the Two Oceans Marathon, Perry provides specific advice on adjusting your training plan. Learn how to modify your schedule to accommodate for the recovery needed after Two Oceans, ensuring you remain on track for a successful Comrades Marathon.

Race Strategy: Whether you're contemplating racing one or both events, gain insight into how to approach each marathon to meet your objectives without compromising your overall performance. From pacing strategies to mental preparation, this discussion covers essential tactics for ultramarathon success.

Whether you're a first-time participant or an experienced ultramarathoner, this episode offers a comprehensive guide to managing the challenges and opportunities presented by running both the Two Oceans and Comrades Marathons. Tune in for expert advice and prepare to conquer these legendary races with confidence.

Gear up for an episode packed with strategic advice, practical tips, and motivational insights. Share this episode with your running community and let's tackle these iconic South African ultramarathons together. Happy training,

Don't Make This Deadly Shoe Error At Comrades

Coach Parry — Mon, 01 Apr 2024 09:00:00 +0200

Welcome to the latest edition of Up - A Comrades Marathon Podcast where Comrades Marathon coach Lindsey Parry & Brad Nadauld help you on your journey to Comrades 2024.

Here are the resources mentioned in this podcast:
- Comrades Marathon Strength Plan: https://coachparry.com/80c5-Comrades-Strength-Plan
- Comrades Marathon Training Roadmap: https://coachparry.com/0m29-Comrades-Training-Roadmap
- Register for our upcoming Comrades Webinar: https://coachparry.com/lbva-Comrades-Webinar

This episode is packed with invaluable insights for runners as we approach the crucial final stages of Comrades Marathon preparation. Lindsay Perry shares expert advice on:

Training Intensity: With April marking the peak training period, understanding the balance between pushing your limits and ensuring recovery is vital for success.

Gear Selection: The importance of testing and finalizing your marathon gear, from the right pair of shoes to the type of socks, cannot be overstated. Lindsay offers practical tips on choosing gear that will support you best on race day, including how to ensure your shoes are in perfect condition for the marathon without being too worn or too new.

Last-Minute Adjustments: If gear or nutrition plans don't pan out as expected in your final long runs, there's still time to adjust. Lindsay outlines strategies for making those critical last-minute changes to your marathon strategy.

The PACING Secret To Running Comrades Well

Coach Parry — Mon, 25 Mar 2024 09:00:00 +0200

Join us in this enlightening episode as we dive deep into the art of Comrades Marathon training with Comrades Marathon coach, Lindsay Parry and Brad Nadauld.

Discover the nuances of pacing, the importance of organic improvement, and strategic planning for peak performance. As we gear up for Comrades 2024, this discussion sheds light on three pivotal areas:

Mastering Pacing: Learn the significance of monitoring your easy run pace to ensure it reflects genuine fitness gains rather than forced efforts. Lindsay emphasizes the delicate balance between pushing for speed and nurturing organic growth in your running pace.

Easter Weekend Training: As we approach key training months for the Comrades Marathon, the spotlight falls on the Easter 100—a challenge that tests endurance with 100km of running over three days. Lindsay shares expert advice on managing this intense training load wisely to avoid overtraining and ensure recovery.

Maintaining Fitness and Discipline: With the temptation to constantly break personal bests, Lindsay discusses the importance of disciplined training. Understand the difference between fitness-induced improvements and the risk of overdoing it, especially in the crucial weeks leading up to race day.

Whether you're a novice runner or a seasoned Comrades runner, this episode is packed with valuable insights to help you train smarter, not harder. Tune in for expert guidance and ensure your journey to the finish line is both successful and enjoyable.

Happy training, and see you on the road to Comrades 2024!

It's Not Too Late To Start Comrades Marathon (Strength) Training

Coach Parry — Mon, 18 Mar 2024 09:00:00 +0200

In this podcast, Brad Nadauld and the Official Comrades Coach Lindsey Parry discuss several important aspects of preparing for the Comrades Marathon, focusing on strength training, injury prevention, and mental toughness.

Here are the resources mentioned in this podcast:
- Comrades Marathon Strength Plan: https://coachparry.com/80c5-Comrades-Strength-Plan
- Comrades Marathon Training Roadmap: https://coachparry.com/0m29-Comrades-Training-Roadmap
- Register for our upcoming Comrades Webinar: https://coachparry.com/lbva-Comrades-Webinar

Here's what we covered in this podcast:
Join Brad Nadauld and the Official Comrades Coach Lindsey Parry in this episode as they dive deep into the transformative power of strength training for marathon runners, especially those gearing up for the Comrades Marathon. Lindsey shares his personal journey of incorporating strength training into his routine, revealing how it not only boosted his performance but also significantly lowered his injury risk.

Whether you're a seasoned runner or just starting, we'll guide you on how to adapt your Comrades Marathon training plan to include strength exercises effectively.

Plus, we'll explore strategies to maintain mental freshness and motivation throughout the demanding training period. This episode is packed with insights and tips to help you prepare both physically and mentally for one of the most challenging races out there.

The PERFECT Comrades Marathon Nutrition Strategy

Coach Parry — Mon, 11 Mar 2024 09:00:00 +0200

In this podcast, Brad Nadauld and Lindsey Parry discuss several important aspects of preparing for the Comrades Marathon, focusing on pacing, injury prevention, and nutrition strategy.

Links we mentioned in this podcast:
- Comrades Marathon Strength Plan
- Comrades Marathon Training Roadmap
- Register for our upcoming Comrades Webinar

Here's what we covered in this podcast:
Pacing and Run-Walk Strategy:
Lindsey emphasizes the importance of practicing race pace during long runs to simulate race conditions accurately. This helps in managing energy levels and ensures that runners are not starting too fast on race day, which could lead to exhaustion and a slower finish.

Injury Prevention and Management:
With an increase in training mileage, the risk of injuries also rises. Lindsey advises on how to recognize and manage injuries early on. Resting at the first sign of pain, properly treating the injury, and possibly modifying training are key strategies. The goal is to avoid chronic injuries that could jeopardize race day performance.

Comrades Marathon Nutrition Strategy:
The discussion covers how to plan and implement a nutrition strategy for long-distance races like Comrades. Lindsey explains how to calculate carbohydrate needs based on body weight and exercise duration, suggesting a mix of energy sources including gels, energy drinks, and solid foods to maintain energy levels without causing gastrointestinal distress. Practicing this nutrition strategy during training runs and races leading up to Comrades is crucial for race day success.

The CRITICAL Comrades Marathon Pacing Skill You MUST Learn

Coach Parry — Mon, 04 Mar 2024 09:00:00 +0200

In this podcast, Brad Nadauld and the Official Comrades Coach Lindsey Parry discuss an extremely important pacing strategy that you need to master if you are going to have a successful Comrades.

Links we mentioned in this podcast:
- Comrades Marathon Strength Plan
- Comrades Marathon Training Roadmap
- Register for our upcoming Comrades Webinar

Here's what we covered in this episode:

Pacing and Run-Walk Strategy:
Emphasizing the importance of starting the Comrades Marathon at a slower pace than typical training runs to avoid fatigue in the later stages of the race. Lindsey Perry details a run-walk strategy tailored to various finish times, advocating for its practice early in training to make it a seamless part of the race-day approach.

Post-Marathon Recovery and Injury Prevention:
Stressing the need for adequate rest after marathon races to ensure runners start their Comrades training block without injuries. The discussion underscores that overtraining or inadequate recovery can lead to starting the race with an injury, significantly impacting performance.

Managing Training Volume and External Pressures:
Advising runners to resist the urge to overtrain or succumb to peer pressure for excessive mileage. The focus is on following a structured, personalized training plan that balances volume and intensity, ensuring readiness for race day without risking injury or burnout.

Master THIS And Conquer The Comrades Marathon

Coach Parry — Mon, 26 Feb 2024 09:00:00 +0200

In this podcast, Brad Nadauld and the Official Comrades Coach Lindsey Parry discuss an extremely important pacing strategy that you need to master if you are going to have a successful Comrades.

Links we mentioned in this podcast:
- Comrades Marathon Strength Plan
- Comrades Marathon Training Roadmap
- Register for our upcoming Comrades Webinar

What we covered in this episode:

The Importance of Recovery in Training: We discuss how recovery is essential for improvement in training for events like the Comrades Marathon. Without adequate recovery, there's a risk of overtraining, injury, and ultimately not finishing the race. Recovery allows for the repair of micro-tears in muscles and physiological adaptations that strengthen the body for future efforts.
Recovery Weeks Explained: We dive into the significance of incorporating recovery weeks into your training schedule. These weeks are designed to reduce training load, giving your body extra time to heal and adapt, making you stronger and ready for the next training block. Ignoring recovery weeks can lead to injury, which is the number one reason runners fail to finish races like Comrades.
Nutrition's Role in Recovery: Proper nutrition is crucial for recovery. Immediately post-exercise and in the hours following, consuming carbohydrates and a small amount of protein can kickstart the recovery process. Maintaining a balanced diet with adequate protein intake between exercises ensures the body has the necessary building blocks for repair and growth.
The Superpower of Sleep: Quality sleep is a game-changer for recovery. Getting into bed before 10 PM and ensuring a dark, device-free environment can significantly improve sleep quality, promoting the release of growth hormone and testosterone, which aid in recovery. Managing sleep effectively can enhance performance, aid in weight loss, and improve overall training outcomes.
Monitoring Recovery: We highlight ways to track whether you're recovering sufficiently, including assessing how you feel, monitoring resting heart rate, and observing heart rate variability. Listening to your body and making adjustments based on these indicators can prevent overtraining and injury, keeping you on track for success at Comrades.

The SIMPLE Strategy Comrades Runners Must MANIFEST

Coach Parry — Mon, 19 Feb 2024 08:30:00 +0200

In this podcast, Lindsey Parry and Brad Nadauld emphasized the significance of gradually increasing training mileage tailored to different finishing goals for the Comrades Marathon and the necessity of experimenting with and finalizing a nutrition and hydration strategy well in advance. They also shared personal insights on handling refreshment stations and our preferred race-day foods, underscoring the importance of variety and personal preference to maintain energy levels and avoid gastrointestinal distress.

Links mentioned in this podcast:
Free Strength Training Plan
Comrades Marathon Training Roadmap

Here are five key points we cover in the podcast:

Mileage and Training Intensity: We delve into the specifics of training mileage as we approach the peak training period for the Comrades Marathon, breaking down the expected weekly kilometers for runners aiming for different finishing times. We emphasize the importance of gradually increasing mileage and not panicking if you're slightly behind, highlighting the build-up towards key training weeks in April.
Nutrition Strategy and Experimentation: We discuss the critical role of nutrition in preparing for Comrades, stressing the need to experiment with different types and textures of food and gels during long training runs. We encourage runners to practice their race day nutrition strategy well in advance, considering the variety and frequency of intake to avoid gastrointestinal distress and maintain energy levels throughout the race.
Hydration Strategy: We touch on the importance of a well-thought-out hydration strategy, noting the risks associated with both under and over-hydration. We advise runners to adjust their fluid intake based on weather conditions and personal sweat rates, suggesting a consumption rate of 200-300ml per hour as a general guideline, but to always listen to their bodies and adjust accordingly.
Navigating Comrades' Unique Water Stations: We offer practical advice on handling the water sachets provided at Comrades' numerous refreshment stations, ensuring runners know how to open them efficiently without risking dental mishaps. This unique aspect of the race requires some getting used to, especially for international runners unfamiliar with sachet water.
Personal Nutrition Preferences and Strategies: We share our personal nutrition strategies for race day, including preferences for gels, solid foods, and specific items like ham and cheese rolls, baby potatoes, and bananas. We highlight the importance of finding what works best for each individual runner and stress the value of incorporating a variety of foods to maintain energy and prevent palate fatigue during the race.

The BIG Reason Comrades Marathon Runners Fail

Coach Parry — Mon, 12 Feb 2024 09:00:00 +0200

In this podcast, Lindsey Parry and Brad Nadauld emphasized the paramount importance of maintaining consistency in training and integrating strength training for injury prevention and enhanced running efficiency, underscoring that a moderate, steady approach to mileage and recovery is crucial for Comrades Marathon success. They also previewed the significance of early nutrition planning and testing, along with the benefits of cross-training and hill work, to ensure runners are fully prepared and resilient on race day.

Links mentioned in this podcast:
Free Comrades Marathon Strength Plan
The Comrades Marathon Training Roadmap

Here are five key points we cover in this podcast:

Consistency in Training: We delve into the importance of maintaining consistency in your running training, emphasizing that doing moderate volume consistently over time is more beneficial for Comrades Marathon preparation than sporadic, high-volume training that could lead to injury. We shared insights on how maintaining a steady, manageable training load can significantly improve your chances of finishing the race strong and injury-free.

Strength Training's Role: We highlight the critical role of strength training in a runner's regimen, not just for enhancing performance but also for injury prevention. By incorporating strength training exercises that focus on the quads, glutes, and hamstrings, runners can improve their biomechanics and running efficiency. We discussed how strength training complements running by making you a stronger, more resilient athlete.

Balancing Mileage with Recovery: We discussed the concept of balancing your training mileage with adequate recovery to avoid overtraining and injuries. The conversation included the importance of having recovery weeks in your training plan and how they are essential for long-term success, especially when preparing for an event as demanding as the Comrades Marathon.

Cross-Training and Hill Work: We touched on the benefits of cross-training, such as cycling, for hill running and overall strength but clarified that it does not replace targeted strength training. Additionally, we explored how hill work is beneficial but not catastrophic to your race day performance if you lack access to hilly terrain, stressing the adaptability of training plans to suit individual circumstances and environments.

Planning and Testing Nutrition: Looking ahead, we mentioned that our next discussion will focus on nutrition planning and testing. The importance of figuring out your race day nutrition strategy well in advance and practicing it during training runs to avoid any race day surprises was highlighted as a critical aspect of preparation for the Comrades Marathon.

What Comrades Runners MUST Know Right Now

Coach Parry — Mon, 05 Feb 2024 19:50:22 +0200

Welcome to the first episode of UP - A Podcast To Help You Finish The Comrades Marathon.

As mentioned in the video you can grab the Comrades Marathon Training Roadmap here: https://coachparry.com/ab0z-Comrades-Roadmap

and download a free strength training plan here: https://coachparry.com/5e8p-Comrades-Strength-Plan

What do we discuss in this episode:

Training Advice for Different Levels of Runners: We emphasize the importance of not overtraining early in the season. Regardless of whether runners have already qualified, are about to qualify, or are far from qualifying, it's crucial to avoid intense training for six months straight. We stress the significance of gradually building up training volume and maintaining consistent training habits without focusing on high mileage too soon.
Importance of Strength Training: We focus on the benefits of incorporating strength training into a runner's routine, especially in the early phases of preparing for Comrades. Strength training is highlighted as a key component for building a strong foundation, reducing injury risk, and enhancing overall running performance.
Qualifying for Comrades and Seeding: Our discussion covers strategies for qualifying for the Comrades Marathon and the impact of seeding on race day. We touch on the importance of qualifying when ready and planning the year ahead with strategic races that align with training goals, emphasizing that improving seeding should not compromise training or recovery.
Long Run Planning and Execution: We outline recommendations for planning the timing and distance of long runs in the lead-up to Comrades. Novices are advised to aim for their longest run six weeks out from race day, while more experienced runners may schedule it closer. Our conversation addresses common misconceptions about the necessity and effectiveness of extremely long runs, advocating for a balanced approach that prioritizes health and recovery.
Race Day Strategy and Mental Preparation: We delve into the mental aspects of preparing for such a challenging race, discussing how to handle race day nerves, pacing strategies, and the importance of not starting too fast. We also talk about the psychological benefits of completing a long training run, as it can boost confidence and provide valuable insights into race day nutrition and gear.