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MASTER YOUR 2025 TOTALSPORTS TWO OCEANS HALF OR ULTRA MARATHON TRAINING: AVOID THESE COMMON MISTAKES

Brought to you by our official Health, Wellness and Fitness Partner, SSISA

1. Inconsistent training

Inconsistent training can severely impact your performance. Busy work or study schedules, injuries, or illness can disrupt your training routine. Create a flexible training plan that accommodates potential disruptions. Consistency is key to building endurance and strength.

Even short, regular workouts are better than sporadic, intense sessions.

Consider cross-training activities such as swimming or cycling to maintain fitness during periods when running isn’t possible. Consult with experts if you need assistance with your training programme. A biokineticist can assist greatly in this regard. Don’t forget, our TTOM 2025 SSISA Training Guide is especially designed to help you train safely and smartly!

2. Underestimating training requirements

Some runners believe they can “wing it” without proper training, which can lead to poor performance and increased injury risk. A half marathon in particular requires a well-structured training plan that gradually increases mileage and intensity.

Skipping this preparation can result in fatigue, muscle strain, and even serious injuries. Follow a proven training program and listen to your body to avoid overtraining.

3. Ignoring comprehensive conditioning

Endurance running stresses multiple bodily systems, including cardiovascular, respiratory, and metabolic. Neglecting comprehensive conditioning can lead to serious medical emergencies such as cardiac events or respiratory issues.

Incorporate strength training, flexibility exercises, and aerobic workouts into your routine to ensure all systems are prepared for the race. Regularly check your progress and adjust your training as needed.

4. Neglecting medical check-ups

Regular medical check-ups are crucial, especially if you have underlying health conditions. These check-ups can identify potential issues that might affect your ability to complete the race safely. Consult with a healthcare professional before starting your training and schedule check-ups to monitor your health.

Be proactive! It can be what helps you prevent serious medical events during the race.

5. Improper hydration and nutrition

Proper hydration and nutrition are vital for peak performance. Inadequate or too much fluid intake can lead to conditions such as exertional heatstroke or hyponatremia. Develop a hydration plan that matches your sweat rate and environmental conditions.

Similarly, focus on balanced nutrition that fuels your training and recovery. Avoid experimenting with new foods or supplements close to race day to prevent gastrointestinal issues. The Dieticians at The Sports Science Institute of SA can guide you through the challenges of proper nutrition and hydration in half or ultra marathons.

6. Using NSAIDs during the race

Taking non-steroidal anti-inflammatory drugs (NSAIDs) during the race can exacerbate health risks, including kidney damage and gastrointestinal bleeding. Instead, focus on proper training, hydration, and nutrition to manage pain and inflammation.

If you experience significant pain, consult a healthcare professional for safer alternatives. Sports Physicians and other specialists should always be consulted if you are running with an injury or chronic disease. Always manage your conditions responsibly.

7. Panic training

Panic training or cramming intense workouts into a short period before the race, can lead to overtraining and insufficient recovery. This approach increases the risk of injury and burnout. Stick to a gradual, progressive training plan that allows adequate time for recovery.

If you fall behind schedule, adjust your goals rather than trying to catch up with excessive training.

8. Lack of psychological preparation

Mental preparation is as important as physical training. Anxiety and poor race execution can result from inadequate mental preparation.

Practice visualisation techniques, develop a race-day strategy, and familiarise yourself with the race course. Mindfulness and relaxation exercises can also help manage pre-race nerves and improve focus during the race.

9. Lack of motivation

Maintaining motivation throughout your training can be challenging. To stay motivated, set small, achievable goals and celebrate your progress.

Join a running group or find a training partner to keep you accountable.

Tracking your runs with apps or journals can also help you visualise your progress and stay committed.

Remember, motivation can fluctuate, so having a strong support system and clear reasons for running the race can help you push through tough times.

10. Ignoring professional advice

Consulting with medical professionals for pre-race risk assessments and screenings can identify undetected health risks. Ignoring this advice can lead to serious consequences.

Seek guidance from sports medicine specialists, physiotherapists, and dieticians to optimize your training and race strategy. Their ability can help you avoid common pitfalls and enhance your performance.