The Comrades Marathon is more than just a race — it’s a bucket-list challenge for thousands of South African runners. With the 2026 Up Run from Durban to Pietermaritzburg fast approaching, runners across Johannesburg and Gauteng are already clocking up serious kilometres on the road.
At Broadacres Physio in Fourways, we see many local runners every year who start the Comrades journey with huge excitement, only to be derailed by preventable injuries. The truth is, the Comrades is unforgiving on the body. The distance (approximately 87–90km), brutal hills, and long training hours make injury prevention essential if you want to reach the finish line in Pietermaritzburg.
Whether you’re a first-timer or a seasoned “Comrades green number” holder, smart preparation with physiotherapy guidance can make the difference between a triumphant run and months of frustration on the sidelines.
Why Comrades Marathon Training Is So Tough on the Body
The Up Run is particularly demanding because you spend most of the race climbing. This puts enormous load on your:
- Quadriceps and knees
- Calves and Achilles tendons
- Lower back and hips
- IT bands and glutes
Add in the high weekly mileage most runners do in the final 12–16 weeks, and it’s easy to see why overuse injuries spike during Comrades training season.
Common injuries we treat at our Broadacres practice include:
- Runner’s knee (patellofemoral pain)
- ITB syndrome
- Achilles tendinopathy
- Shin splints
- Lower back pain from fatigue and poor running form
- Plantar fasciitis
The good news? Most of these can be prevented with the right approach.
Key Injury Prevention Strategies for Comrades 2026
1. Build Your Training Base Gradually
The biggest mistake we see is runners increasing their weekly mileage too quickly. Follow the 10% rule as closely as possible — never increase your total weekly distance by more than 10% from the previous week.
Include plenty of easy runs and recovery weeks. Your body adapts during rest, not just during hard training sessions.
2. Strengthen Key Muscle Groups
Strong supporting muscles protect your joints during those long, hilly kilometres. Focus on:
- Glutes and hips (especially glute medius)
- Core stability
- Quadriceps and hamstrings
- Calf strength (both gastrocnemius and soleus)
At Broadacres Physio, we design specific strength programmes tailored to each runner’s weaknesses.
3. Prioritise Mobility and Flexibility
Tight hip flexors, hamstrings, and calves increase injury risk on the Up Run. Daily mobility work and targeted stretching (after runs, not before) are crucial.
4. Perfect Your Running Form
Fatigue often causes form to break down after 50km+. Working on cadence, posture, and foot strike can reduce unnecessary stress on your body.
5. Recovery Is Training
Sleep, nutrition, and active recovery days are just as important as your long runs. Many Joburg runners underestimate how much stress their bodies are under while balancing training with full-time jobs and family life.
Practical Tips from Your Fourways Physio
Here are actionable steps you can start implementing today:
- Weekly Strength Sessions — Do 2 focused strength sessions per week. Include single-leg exercises like Bulgarian split squats, single-leg bridges, and side planks.
- Foam Rolling & Mobility — Spend 10 minutes after every run on your quads, ITB, calves, and glutes.
- Hill Training — Since it’s an Up Run, include specific hill sessions, but build them gradually.
- Listen to Early Warning Signs — Mild discomfort is normal. Sharp pain, swelling, or pain that changes your running form needs immediate attention.
- Compression & Ice — Use compression garments after long runs and ice any sore areas for 10–15 minutes.
- Shoe Rotation — Have at least two pairs of training shoes and rotate them to reduce repetitive stress.
When to See a Physiotherapist During Comrades Training
Don’t wait until you’re injured. Book an appointment with a sports physio Johannesburg or Broadacres physio if you experience:
- Pain that persists for more than 48 hours after a run
- Any swelling or bruising
- Recurring tightness in the same area (especially calves, knees, or hips)
- Pain that gets worse with every long run
- Changes in your running gait or balance
A professional assessment can identify small issues before they become race-ending injuries. Many runners who come in early only need 2–4 sessions to get back on track.
Comrades Training and the Johannesburg Lifestyle
Training for Comrades while living in Fourways or Johannesburg brings unique challenges. Early morning runs before traffic gets heavy on the N1 or William Nicol, balancing training with demanding corporate jobs, and squeezing in family time are all part of the journey.
The Gauteng climate — hot summers and cooler winters — also affects how your body responds to training. Local physios understand these realities and can create realistic plans that fit real Joburg lives.
Conclusion
The Comrades Marathon 2026 Up Run is an incredible achievement, but crossing that finish line pain-free requires more than just putting in the kilometres. Smart, consistent injury prevention and professional support are what separate finishers from those who DNF.
At Broadacres Physio in Fourways, Nicola Walker, Jessica Krone, and Gemma Schultz have helped hundreds of Gauteng runners prepare safely for the Comrades. Our hands-on approach combined with individualised strength and mobility programmes gives you the best chance of reaching Pietermaritzburg strong and healthy.
Ready to train smarter for Comrades 2026?
Don’t leave your success to chance. Book a Comrades-specific assessment with our experienced team today. We’ll identify your individual risk areas and create a personalised injury prevention and performance plan tailored to your goals.
Visit https://www.baphysio.co.za or contact our Broadacres practice in Fourways to schedule your appointment.
Train smart. Recover well. Finish strong.
Internal linking suggestions:
- Link to “Garmin Run Series Fourways: How to Prepare and Avoid Common Race Injuries”
- Link to “Recovering After the Comrades Marathon – Physio Recovery Guide”
- Link to “Hip Pain in Runners: Prevention and Recovery Tips”
- Link to “Why Your Hamstrings Keep Tightening — And What a Physio Actually Does About It”
FAQ
Q1: When should I start specific Comrades injury prevention work? Ideally 16–20 weeks before race day. The sooner you address muscle imbalances and weaknesses, the better.
Q2: How many physio sessions do most Comrades runners need? It varies, but many runners benefit from 4–8 sessions spread across their training block, especially if they have previous injuries.
Q3: Can physiotherapy really help me run faster on Comrades? Yes. By improving running efficiency, strength, and recovery, physio often helps runners maintain better form in the later stages of the race.
Q4: Is it normal to have some pain during Comrades training? Mild muscle fatigue is normal, but sharp pain, swelling, or pain that alters your running form should be assessed by a physiotherapist immediately.
Q5: Do I need a doctor’s referral to see a physiotherapist at Broadacres Physio? No referral is needed. You can book directly with our team in Fourways.
Take Control of Your Pain Today
Don’t let pain or stiffness hold you back. Heat and cold therapy at Broadacres Physio in Broadacres, Fourways can help you manage discomfort, recover faster, and live an active life. Our expert physiotherapists are ready to guide you with personalized, science-backed care.
Ready to feel the difference? Visit www.baphysio.co.za to book your appointment today. Let Broadacres Physio help you thrive in Fourways, Johannesburg!
📍 Visit us at Broadacres Physio in Fourways
📞 Call us on 011 467 8300
📧 Email us at admin@baphysio.co.za
🌐 www.baphysio.co.za
Let’s get you moving, healing, and thriving — the way your body was designed to.
Broadacres Physio – Where Healing Starts With Understanding
At Broadacres Physio, we believe that healing starts by understanding you. By treating the underlying causes — not just the symptoms — we give you the tools, knowledge, and support to reclaim your health and stay pain-free for the long run.
Let’s keep you moving. Book your session today at www.baphysio.co.za.
Add a Comment