- Podiatrist and PhD researcher on running injuries, Blake Withers, has offered a handful of crucial tips for anyone about to attempt the 2025 City2Surf.
- From managing pace to proactive recovery, the good doctorโs advice may very well help you finish strong.
- Sydneyโs Voltaren City2Surf spans 14 kilometres from the CBD to Bondi Beach, takes place on August 10th.
Youโve already put in the hard yards, logged plenty of kmโs on Strava, and if youโre anything like my boss Jack โ made cardio your entire personality. Now, all thatโs left to do is cross the actual finish line.
Granted, at this stage of the prep cycle, nobodyโs magically unlocking any major gamechangers thatโll double your pace or provide infinite stamina. But there are a few final adjustments thatโll help you finish strong.
For this yearโs edition of City2Surf, Blake Withers, renowned podiatrist and PhD researcher on running-related injuries offers some welcome insight on how you can make it to Bondi in an efficient and (hopefully) relatively pain-free manner.
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The final โdress rehearsalโ
Do not underestimate the value of one last dry run (or so to speak). Preparation is the enemy of surprises, after all.
โIf you havenโt already, today is the day for a short, easy run in your full race-day kit โ shoes, socks, and clothing,โ explains Withers.
โItโs about making sure nothing chafes, rubs, or feels uncomfortable. It removes any surprises so you can focus solely on your run come Sunday.โ
As the saying goes, nothing new on race day โ consider it a warm-up to shake out those nerves before the real thing.
Failure to plan is planning to fail (pace, pace, pace)
Donโt blow all your energy off the start line. While speed is important, donโt forget that endurance is the other side of this coin. Burn it early at your own peril.
โThe excitement at the start line is contagious, but treat that excitement with caution. For new runners especially, the golden rule is to start slower than you think you should,โ says Withers.
โYou should aim for a pace 10 secs/km slower than your goal pace or run at an effort that feels easier. Remember: itโs always easy to increase the pace, not so easy when youโre at your limit.โ
Withers continues: โThe goal is to conserve energy in the first half and aim to run the second half at the same pace or slightly faster. Having a mental plan to manage the initial adrenaline rush is vital to avoid burnout before the dreaded Heartbreak Hillโฆ Itโs always fun to run through the field, overtaking others later in the race!โ
Fuel & rest are non-negotiable
Itโs pretty much a no-brainer. But just in case you needed a reminderโฆ
โYour performance on Sunday is now heavily influenced by your sleep, nutrition, and stress levels. Focus on good quality sleep, stay hydrated, and eat balanced meals,โ says Withers.
โManaging external stress is just as important as your physical prep for ensuring your body is recovered and ready.โ
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The secret to recovery? Starting before the race even begins
โDonโt underestimate the stress of being on your feet pre-race,โ explains Withers.
โSome people end up doing thousands of steps just around the house. You want to arrive at the start line feeling fresh and ready to go, which is far more likely if you can keep your steps controlled the day before.โ
Itโs all about having the right shoe for the job
โYour race day shoe is your most important piece of equipment: a proper running shoe like the adidas Adizero Boston 13 is engineered for this exact moment,โ says Withers.
โHaving confidence in your footwear means one less thing to worry about, allowing you to focus on your performance and enjoy the run. Most importantly, make sure to match your socks โ matching helps you run quicker!โ
Good luck out there this weekend, punters!
Also read:
- So Youโve Signed Up For A HYROX: How Should You Be Training?
- So Youโve Signed Up For A Triathlon: Hereโs Everything You Need To Know Before Race Day
- The 12-Week Triathlon Training Plan Thatโll Get You Race-Ready Fast
- The Ultimate Road Bike Buying Guide For Beginners
- Tour De Kit: The Gear You Need To Make Cycling Spectacular
- Sweet Suffering: Behind The Rise In Ultra-Endurance Athletic Fanaticism
