Nutrition strategies for Comrades success

EAT RIGHT, RUN STRONG:

- VERISHA RUGBUR

I HAVE never run Comrades — and I won't pretend I plan to. While others train for 90km glory, I’m more of a sideline specialist: cheering with a snack in hand and a hydration strategy in my head.

Running isn’t my strength. However, fuelling runners absolutely is. So if your legs are ready but your meal plan is a mystery, here is your no-nonsense, dietitian-approved guide to get you from fuel to finish line.

Hydrate with electrolytes, not just water:

Tyla’s song Water says make me sweat, and it might as well be the anthem for Comrades — as sweating is guaranteed. Plain water hydration never helps — sweat flushes out key electrolytes like potassium (200mg to 300mg) and sodium (up to 1 000mg) per litre, which is essential to ensure working muscles and to prevent cramps.