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Training for the City 2 Surf

Home > Sydney > Sport | Health and Fitness
by Tim Falk (subscribe)
A freelance writer with an interest in just about everything.
Published July 14th 2011
Running Sydney's iconic City 2 Surf is something everyone should do once in their lifetime. Whether you fancy yourself as a decent runner or whether simply finishing would be an achievement for you, the City 2 Surf offers a challenge for people of all fitness levels.

Be prepared for the huge crowds on the day.

For the vast majority of entrants, the aim is just to finish the race. But in order to perform to your best on the day, it's important to start training well before the event. 14km is no leisurely stroll, so you need to be fully prepared for a hard slog through the city streets.

To know how best to prepare for the City 2 Surf, you need to work out what your goal is for the event. Do you want to finish it in a certain time, or is your aim simply to get to the finish line without stopping to walk?

14km is a long way, so proper training is a must.

The training advice section on the official event website recommends engaging the services of a personal trainer to prepare for the race. Many gyms and fitness clubs right across the city offer specially designed training programs for the City 2 Surf, such as this one. A personal trainer can give great advice on the correct technique for your run.

If you would rather do your own training, the website offers some very helpful 10-week training programs for beginners, intermediate and advanced runners. It's important to note the length of these programs - if you're planning on running in the 2011 event and haven't started preparing yet, get cracking.

The official website also has some great tips on correct nutrition in the weeks leading up to the race, along with how to stay hydrated on the actual day.

And there are plenty more things to remember when training for the City 2 Surf:
* The 14km course is far from flat, so include plenty of hill running in your training. This means you need to practise running both uphill and downhill.
* Get used to the idea of running in a crowd; with more than 80,000 entrants, there's not much room to move.
* If you've got a new pair of running shoes for the event, make sure to wear them in first. The last thing you want is to struggle with blisters during the race.
* Drink lots of water the day and night before the race.
* Recovery time is very important when training. Remember to have regular rest days and don't push yourself too hard.

With the right preparation and a positive attitude, you'll be trotting across the finish line at Bondi in no time.
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Why? So you don't collapse in an exhausted heap 200m after the start
When: Sunday, August 14, 2011
Where: Sydney CBD to Bondi Beach
Cost: Adults: $64, Children: $50, Kids under 5: $5
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