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Preparing for City to Surf? 4 Essential Tips to Stay Injury-Free!

With the City to Surf race just over a month away, excitement is building as participants gear up for this iconic event. Whether you’re a seasoned runner or taking on this challenge for the first time, it’s crucial to prepare properly to ensure you stay injury-free and make it to the start line in top shape. Here are four essential tips to help you get ready for race day:


1. Increase Your Mileage Slowly

One of the most common mistakes runners make is ramping up their mileage too quickly. It’s tempting to go from zero to hero, but this can lead to overuse injuries that could sideline you before the race even begins. Instead, follow the “5% rule” – increase your weekly mileage by no more than 5% to allow your body to adapt gradually. This slow and steady approach helps build endurance while minimising the risk of injury.

Key Takeaway: Gradually increase your mileage to prevent overuse injuries and ensure a smooth run on race day.


2. Incorporate Strength Training

Running alone isn’t enough to prepare your body for the demands of a long-distance race. Adding 1-2 strength training sessions per week can make a significant difference in your performance and injury prevention. Focus on exercises that strengthen your core, legs, and hips, such as squats, lunges, and planks. Strong muscles support your joints, improve your running form, and help you maintain endurance throughout the race.

Key Takeaway: Strength training builds the muscular support needed for endurance running and reduces injury risk.


3. Prioritise Adequate Rest

Rest and recovery are as important as your training runs. Ensure you’re getting enough sleep each night to allow your muscles to repair and strengthen. Lack of sleep can lead to fatigue, decreased performance, and a higher risk of injury. Aim for 7-9 hours of quality sleep per night, and listen to your body – if you feel excessively tired, it might be beneficial to take an extra rest day.

Key Takeaway: Quality sleep and adequate rest are crucial for muscle recovery and overall performance.


4. Address Niggles Early

If you experience any niggles or minor aches during your training, don’t ignore them. These small issues can quickly escalate into full-blown injuries if left untreated. Visit a clinician or physiotherapist to address any concerns as soon as they arise. Early intervention can help you stay on track with your training plan and prevent disruptions to your race preparation.

Key Takeaway: Seek professional help for any niggles early to prevent them from becoming serious injuries.


By following these tips, you’ll be well on your way to a successful and injury-free City to Surf race. Remember, the key to a great race is not just about how hard you train, but how smart you train. Listen to your body, take care of your muscles, and enjoy the journey to the start line. Good luck, and see you at the race!



Ready to Run the City to Surf Pain-Free?

Preparing for City to Surf is an exciting journey, and we want to help you make it to the start line injury-free and in your best shape! If you need assistance with your training or have a niggle that’s bothering you, don’t wait – early intervention is key to preventing serious injuries.


Book an appointment with our expert clinicians today and get personalised guidance and treatment to keep you on track for a successful race. Let’s make sure you cross that finish line strong and healthy!

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If you’re just starting your running journey, have a quick read 0f this article on Starting Running.


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