Run Well – City to Surf

Gearing up for the City to Surf?

Whether you’re trying to set a new PB or you’re a first timer, good preparation is the key to enjoying your run. Here’s 5 tips to get you prepared and improve your running.

Lay a good foundation

No matter what your level of experience, it is vital to lay a good foundation. Flexibility, and mobility first. Stability and balance second. Then build up your distance before getting into hills, pace work and race tactics.

Up the tempo

Running with a fast tempo will help your gait become more functional and reduce the amount of heavy heel striking you do. Try running at around 170-180 BPM, landing on your mid-to-fore foot rather than your heel. When you get the hang of it, you’ll actually burn less energy and save your knees and hips too. Watch this great video to explain.


The City to Surf has an absolute cracker. Make hill training part of your routine. Dedicate time every week to practising them.

When running distance, always up the pace when going up hills. Make a habit of it and on race day you’ll conquer it confidently.

Get Appy

There are so many great running apps out there for smartphones. Using an app to keep track of your pace, time and distances is a excellent way to keep track of your progress and stay motivated. Map My Run is a goodie.

Ease it back

After a run, don’t go rushing back into life. Take the time to cool down and stretch. You’ll feel so much better afterwards.

Running is a combination of Strength, Speed, Endurance and Determination but most of all it should be enjoyable. Let us know if you’d like us to put together a training program for you so you can enjoy your run an avoid injury.