To prepare the Durban University of Technology (DUT) athletes for the Comrades Marathon, the Sports Administration unit at DUT hosted a Comrades Marathon Information Session at the Rendezvous Restaurant, Steve Biko campus on Thursday, 10 April 2025.

Facilitating the session was Mr Thabani Mhlongo, Senior Director of Real Estate Management at DUT, who is also a seasoned Comrades Marathon runner.

He acknowledged the Sports Administration unit under the leadership of Mr Bongani Yengwa for arranging the session which featured the three times Comrades Marathon, Mr Bongumusa Mthembu alongside Mr Gcina Msibi, a season Comrades runner, renowned athletics coaches, Mr Xolani Mabhida and Mr Mthandeni Nene who shared their insights and experiences on the ultimate race. Amongst the speakers was also Ms Nontuthuko Mashimane, an ethnomedicine practitioner and nutritionist who spoke on the power of nutrition in sports and tips on how eating the right food can sustain the athletes throughout the race. DUT’s Biokineticist, Dr Zingisa Nyawose addressed the athletes on injury management and prevention.

The Deputy Vice-Chancellor: People and Operations, Dr Vuyo Mthethwa gave her message of support to the athletes assuring them that DUT will once again be behind them and provide all the necessary support to make their run a pleasant one. She encouraged all the runners to ensure that they write their lists of items they will need during the race and submit them timeously to ensure that they are well taken care of on the day.

Mr Mhlongo emphasised that DUT is big on creating an institutional culture as enshrined in the ENVISION2030. He stated that the Comrades Marathon is in line with ENVISION2030 and promoting the health and wellbeing of DUT staff and students.

Sharing his Comrades experience, Msibi said he started running in 2018 after he stopped playing soccer, little did he know his passion for running was going to grow to a point that he would be running the Comrades. He shared that when he started running the Comrades in 2019 his finish time was 07h02, in 2022 after COVID-19, his time was 06h38 then in 2023 it was 06h10 and last year it was 06h15. He is proud of himself as over the years he has seen improvement. He motivated the athletes to be disciplined with their nutrition and training programme in order to see good results at the Comrades and to ensure that they have a good support structure of people who will motivate them.

Speaking on injury management and prevention, Dr Nyawose from DUT’s Sport Studies Department stressed the importance of runners consulting a healthcare professional for proper guidance when facing an injury. She said that at this point most runners fear to consult for their injuries as it is closer to the Comrades and want to avoid sit outs.

“At this stage, with about eight weeks left before Comrades, there is adequate time to appropriately address the injury and recover. Consulting will give you a better chance to treat the symptoms,” said Dr Nyawose.

For prevention strategies, Dr Nyawose emphasised the importance of warm up, mobility and stretching and strength training to improve their run. Sharing the recovery strategies, Dr Nyawose said rest is important, runners should allocate a day or some time to rest, she encouraged the use of an ice bath to minimise swelling and inflammation and a body massage to improve circulation and release of tight muscles.

A nutritionist, Ms Mashimane said the body was like a car which needs certain care for it not to break down.

“You are punishing your body by not feeding it well. Respect your body, remember, it needs to carry you through Comrades. By not eating the right food, you are putting strain on your body. Like a car that needs petrol to move, your body needs food for energy. These are foods like amahewu, vegetables, healthy fats like peanut butter and avocado, carbohydrates and proteins,” said Mashimane.

She advised the runners to eat before the race before leaving home for energy and to ensure that they have some at the start of the race and should not be focusing on the race so much that they even forget to eat. She said they should aim to have something at least hourly to keep their energy levels high.

Coach Nene, a former SRC member at DUT spoke on seconding, giving tips on effective seconding. He commended DUT’s visibility and support to its runners in last year’s Comrades, saying the impact was noticeable as he still remembers the DUT stand at Cato Ridge. He advised that a seconder should know the routes, track the runners, keep a backpack with items needed by a runner with labels if it is more than one runner.

“Remember to provide emotional support and don’t contribute to stress on the day, the race itself is stressful. However, motivate your runner by cheering and passing positive messages, telling them to keep going and they will finish the race. A seconder must be prepared and be very patient with a runner on the day,” said Nene.

Speaking on training and programmes, coach Mabhida explored the key components of a successful Comrades Marathon training programme. He shared a seven months Comrades Marathon training plan and broke it down to a weekly training structure consisting of a recovery run on Monday, strength training on Tuesday, a long slow distance run on Wednesday, Thursday, he recommended a speed session, and using Friday for rest or active recovery, on Saturday he recommended a Swedish run and a long run on Sunday.

The three times Comrades Marathon champion, Mthembu revealed that for this year’s Comrades Marathon he started training in November 2024. To win the Comrades, he said it needs time management and discipline, making running part of your life. He indicated that during his training period he sacrifices a lot of family time to stick to his programme and to avoid distractions.

In closing Mr Yengwa from DUT’s Sport Administration unit extended his appreciation to all the speakers for sharing insights on how DUT athletes can best prepare for Comrades. He reiterated DUT’s support to all the runners and thanked the runners for their commitment to the race and for flying the DUT flag in this international race.

Pictured: Mr Thabani Mhlongo, Dr Vuyo Mthethwa, Mr Mthendeni Nene, Mr Xolani Mabhida, Mr Bongumusa Mthembu, Mr Mzwamandla Zondi, Mr Bongani Yengwa.

Photographer: Sibonelo Dlamini.

Simangele Zuma