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The Comrades Marathon in South Africa isn’t just a race—it’s a rite of passage for endurance runners worldwide. Spanning approximately 90 kilometers over undulating terrain, it demands more than just physical fitness; it calls for strategy, resilience, and heart. Ashwin sat down with Sunil, an Indian runner who took on the challenge, to learn more about his preparation, training strategies, and race-day insights. What followed was a masterclass in discipline and intelligent planning for one of the toughest ultra races on the planet.

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Getting to the Start Line: The Sub-3:15 Mission

To qualify for a preferred seeding at Comrades, Sunil first set out to run a sub-3:15 marathon—landing him in C group, closer to the front of the pack. The reason? Comrades operates on a gun start system, and every second counts. He achieved his goal with a 3:13 finish at the New Delhi Marathon, locking in his place and officially registering for Comrades. Ashwin praised the dedication it took, setting the stage for an insightful conversation about what came next.

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Mastering the Hills: Training in Manipal & Udupi

Sunil’s Comrades preparation was built around the course's most defining feature: hills. He incorporated targeted hill training in Manipal and Udupi, with a standout session involving a 45km hill repeat at 2,100 meters elevation. To simulate race day effort, he also ran the UTI Ultra (60km) and Kodaikanal Half Marathon, both known for challenging terrain. His performance in these events gave him confidence and earned him second in his age group. Sunil emphasized the need for appropriate footwear, preferring shoes with a higher heel drop to better handle downhill segments. He also leaned on insights from veteran runners and Coach Parry’s YouTube channel, especially for race-day clothing strategies across different weather conditions.

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Training Insights: Volume, Fueling, and Strength

Sunil’s preparation included high weekly mileage and a fueling plan dialed to 60–70 grams of carbohydrates per hour. He took a self-reliant approach, carrying his own hydration via a concentrated electrolyte mix. An unexpected challenge arose when his race vest went missing before the event. With no time to replace it, he adapted by stuffing gels into his running shorts’ pockets—a small reminder that adaptability is essential for ultra races. Crucially, he credited strength training for improving his hill endurance and maintained a consistent effort by keeping his heart rate in zones 1 and 2 throughout the event. Remarkably, Sunil ran the entire race without relying on aid stations.

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Race Day Rituals and Nutrition

When it comes to pre-race meals, Sunil swears by an unusual yet effective ritual: pizza the night before. It’s a strategy that’s worked well for him, thanks to no lactose intolerance. On race day, he fuels up with curd and whey protein, with a laser focus on hydration throughout the race. This routine helped him maintain energy levels and minimize gastric issues, key to surviving 90km of relentless effort.

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The Comrades Experience: Mental and Physical Endurance

The start line of the Comrades Marathon is nothing short of spectacular—22,000 runners, a grand atmosphere, and the weight of history hanging in the air. Sunil broke down the race into manageable 10K segments, a strategy that helped him tackle the grueling course one step at a time. He found motivation in the cheers of local supporters and the camaraderie of fellow runners along the way. Crossing the finish line was emotional. Sunil described the unique traditions: double medals for completing back-to-back Comrades, and special honors for those who complete 10 consecutive races. It’s a celebration of commitment like no other.

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Final Thoughts

Sunil’s journey to the Comrades Marathon is a powerful reminder that great races are built on consistency, adaptability, and purpose-driven training. From qualifying marathons to mountain runs in Manipal, from nutrition strategies to mental preparation, every step was a piece of the bigger picture. For Indian runners eyeing Comrades or any major ultra, Sunil’s experience offers a practical roadmap—and proof that with the right mindset and preparation, even the toughest races can become unforgettable victories.