Our expert says:
The sore muscles are caused by muscle damage, and that happens when the muscles are not used to the work they're doing.
So the answer is that you have to train very specifically for the exercise. Unfortunately, for a race like Comrades, sore quads are part of the deal! Running 90km is a really demanding activity, and it's very difficult to prepare the muscles fully for that. The better trained you are, the less pain you'll feel.
For this year's Comrades, for example, with the downhill sections, you would do well to practice downhill running, because that's what causes the most muscle damage. So I'd say at least once a week, you should be aiming to run downhill or over a hilly course for an hour, and "teach" your muscles how to manage the loading and downhill running.
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