Follow the best medical aid in the industry on facebook

7 tips to help you survive the Medihelp Monster

  •   by Medihelp
  •   18 February 2016
  •   672 view(s)
Are you tough enough for this year’s Medihelp Sunrise Monster
Here are seven tips to help you survive this monster of a race, which is renowned as one of the best conditioning races for the Comrades Marathon:

1. Eat the right dinner
It’s a misconception that you have to eat lots of pasta for dinner before a big race in order to load up on carbohydrates. Instead, have a similar meal to what you would have had before a long run. If you suddenly change your diet a day before the race, it can make you feel bloated and gassy — and that’s not the best way to take on the Monster!

2. Don’t drink too much
Drink when you are thirsty, but avoid lots of fluids just before the race so you won’t need to take regular bathroom breaks. A common practice is to drink 150–300 ml of fluids about two hours before the race. There is then enough time to get this out of the system before the race starts. If you haven't had a drink of water or a sports drink for a couple of hours, drink half a cup to a cup each hour. Practice your drinking routine before and during long runs, and use the pattern that works best for you on the day of the Monster.

3. Don’t worry about sleep
You may sleep well before the race, or you may not. Don't worry about it if you can’t sleep at all. Many runners struggle to sleep before a big race and still run the best race of their lives the next day.

4. Dress for success
The Go Green competition has become a tradition at the Medihelp Sunrise Monster and organisers have seen everything from runners dressed as Sarel Seemonster to green fairies. The possibilities are endless! Also, if you dress up in something green and get spotted on race day, and you could win one of two R1 000 lucky-draw prizes!

5. Pace yourself
With all the excitement at the starting line, it’s easy to let the adrenaline get the best of you and to go out too fast. Try starting the race 10 seconds per kilometre slower than your goal pace. If you go out too fast, you’ll pay for it later. Avoid hitting the dreaded “wall”, slow down, and bank your energy for when you really need it during those last few miles.

6. Break the distance up into sections
A long-distance run can be daunting, so break up the distance into chunks to aid you mentally in managing the run. Choose a method that works for you: either by distance, by roads, by hills or by the farthest point away from your start so that the rest is all just “downhill”.

7. Enjoy it!
You’ve worked very hard to prepare for the race – sacrificing Saturday mornings to practise long runs; waking up early to squeeze in a pre-work run; dealing with all the aches and pains along the way – so when the big day arrives, you deserve to have some fun. Don’t forget to enjoy the race and celebrate your accomplishments.

Online entries for the Medihelp Sunrise Monster is now open
You can now enter the Medihelp Sunrise Monster to be held on Saturday, 5 March 2016 at the Harlequin Club in Totius Road, Groenkloof, Pretoria online.

Click here
for event info.

 To enter the Sunrise Monster click here.
Load more comments
Thank you for the comment! Your comment will be displayed to others, once it has been approved.
New code


speak to an accredited adviser

Please complete the fields below and we will phone you back with accredited advice