|For the Alsoran runner,
Comrades is an all day affair. Nine to eleven hours plus on
the road. It is a good idea to be prepared for any
is a useful way to cover most bases.
focus on three different aspects of conditioning in my Comrades build
Let me elaborate.
you are following Don’s programme
you will notice that he focuses on an almost daily doses of muscle and bone conditioning.
He doesn’t call it that, but essentially his programme of running short
stuff daily is doing just that. These short runs serve to
condition your muscles and bone, together with the repair which happens
between these daily runs. Don’s
programme is never excessive. It follows a
gentle build up and is well worth following.
To summarise – run
short stuff daily
stating the obvious here. I find the best way to condition
myself for adverse
weather is to run in these conditions, be it wind, rain,
heat or cold. Whatever the weather, make sure you are
with physical conditioning, it is about
- appropriately dressed
to go out and run.
- In really cold
and wet conditions, wear tights, a cap/beanie, gloves and
(Capestorm “Slipstream” for me!)
- In very hot
conditions, wear cool running gear and a breathable cap or
buff and apply a good sunscreen.
- The key to running in less than
perfect weather conditions is not
to fight it. Don’t spend more energy than you
need to, try to run as normal as possible.
- doing lots of shorter runs under
these conditions. For my daily 8km run, I usually go out
between 11.00am and 3.00pm. Doing this I have become
comfortable running in warmer and windier conditions.
again, don’t push too
hard because you will overheat and your body will “shut
down” so to speak.
- If possible, try to run on the shadiest section of
the road (don’t get run over!)
- If there are any taps on route,
drink and wet your body to try and keep your outer body
In cold conditions I find it
helps if I
in adverse weather conditions is also a good exercise in improving mental strength
- run with clenched fists as
this helps keep the heat in.
- It is important to keep moving, that
way your body continues to generate some heat.
talk a lot about this on my page about the long club run.
Just think about it, how do you
feel if you haven’t had anything to eat all day? So imagine
how tough it is on your body when you make it run all day with nothing
to sustain it!
- Basically get used to eating
and drinking during your training runs.
- Find out what works and what
doesn’t work for you.
conditioning, muscle and bone conditioning, climatic conditioning,
Internal links: Don’s programme,
long club run,