In our previous blog, you’ll find the ultimate training plan for your best City2Surf, designed for newbie runners to seasoned C2Sers. In this article, we dive deeper on some of the key considerations to get you race-ready and raring to go.
Cross-training: Mix it up for maximum results
Running is a key component of City2Surf 2023 preparation, but don't forget about the benefits of cross-training. Cross-training allows you to continue increasing your fitness, strength, and flexibility while giving your running muscles a chance to recover. It also helps prevent muscle soreness from overuse.
Give activities like cycling, swimming, or yoga a go to improve your overall fitness, prevent injury, and keep your workouts interesting and varied.
Injury prevention: Take care of your body
Running long distances can put a strain on your muscles and joints. Prevent common running injuries by incorporating warm-up and cool-down routines, stretching exercises, and proper rest days into your training plan. Start slow. If you haven’t run before, or it’s been a while, start with low kilometres at a slow pace. And then work your way up gradually. Muscle soreness is to be expected when you start training or take your training up a notch, but joint or shin soreness requires rest. And get medical advice if it lingers. Taking care of your body is key to staying on track and reaching the finish line.
Mental preparation: Train your mind, too
Running is not just a physical challenge; it's a mental one as well. You’ll sometimes have to push through fatigue and keep training on days when you’d rather be at home watching Netflix. Commit to your City2Surf training plan and keep yourself accountable.
Explore mindfulness techniques, visualisation exercises, and positive affirmations to strengthen your mental resilience and overcome any self-doubt or pre-race jitters. A strong mind will carry you through those tough moments on race day.
Fuel your body: Start to eat right, now
You can’t train well on rubbish food. Proper nutrition plays a vital role in your training journey. Spend time researching the best foods to fuel your body, boost your energy levels, and aid in muscle recovery. Fresh is best.
Choose fruits and vegetables as your main source of fuel. Include some protein for muscle recovery and healthy fats for joints. From nutritious pre-run snacks to post-run meals, what you eat will impact your performance.
Check your training gear
Have you got what you need? Shoes, supportive tops, comfy bottoms, layers for cold weather, music and somewhere for your car keys. When training for the City2Surf, having the right gear can make all the difference. Remember the tips from our previous blog on choosing the best sports bra for HIIT? They apply here too. You want gear that looks good and performs well during those training runs. Check out the best run gear from BA.
Want more support?
Join Team Sweaty Soul in Australia’s biggest fun run. Our friends at Sweaty Soul have a City2Surf run program you can join at any time for just $120. The team will be running to raise funds for the Fred Hollows Foundation. Your donation to the foundation is included in the signup cost.
All run club members will receive a Bondi Active Run kit, including a top, shorts or tights, socks plus a few surprise items! There’ll also be nutritional advice available from Jess Spendlove. On race day, run club members will get access to the Sweaty Soul x Bondi Active Recovery Party at the Gould Street store.
Details on the Sweaty Soul x Bondi Active Recovery Party to follow in our next blog!
By Briony Oayda, Bondi Active Managing Director and ex-personal trainer.
Sunday, 13 August is the big day.
If you're thinking about joining the world's largest fun run, it's time to lock it in.
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Now you’re in your City2Surf 2023 training routine, here’s how to get the most out of it in the lead up to the 14 kilometre race on Sunday, 13 August.
Lace-up your shoes, and let’s get started!
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