Before, During and After The City2Surf

If you’re running or walking in the City2Surf, here are a few tips to help you before, during and after the event.



Eating smart provides your body with the right type of fuel which helps you to run better, faster and more efficiently. The day before the City2Surf is NOT the time for eating something new or different or you could be running to the toilet rather than running to Bondi Beach. Stick with foods that you know your body can digest easily. Also, the City2Surf is only 14 km so you don’t really need to carb load like a marathon runner – just eat right, not more. A good mixture of carbs, protein and plenty of vegetables is ideal (that’s actually the ideal meal you should be eating everyday).

Exercise performance is impaired when you are dehydrated by as little as 2% of body weight and losses in excess of 5% of body weight can decrease your performance by about 30%. Drink lots and lots and lots of just plain water. If you find water boring, add a slice of lemon or squeeze a bit of lemon or orange juice in it. You don’t need vitamin water, sports drinks or energy drinks and definitely no alcohol. To work out how much water you should drink, multiply your weight in kilograms by 0.03. For example, if you weigh 75 kg then you should drink at least 2.25 litres of water.





On the morning of the City2Surf, keep breakfast fairly light, unless you’re used to running after a full meal. Avoid high GI carbs such as bananas, sports drinks and lollies as your blood sugar level and energy peak will generally only last up to around 60 minutes (you’re probably sitting on the train on the way to the city during this time). Eggs or baked beans on toast or a home made smoothie is fine.

Have around 200-400 ml of water with your breakfast. Chances are you will sweat more than you can drink, so make sure you drink enough before you leave home.

Swinging your arms for 14 km can result in chaffing. It’s best to choose seamless garments that are designed for running. Don’t wear a brand new pair of shoes or you may end up with blisters. Layer up with some old clothes to keep warm and then you can discard them before the start (they will be collected and given to charity). Utilise the bag drop off service so you will have something warm to wear after you cross the finish line.



Pace yourself and don’t go out too hard – you want plenty of fuel left in the tank by the time you reach the top of Heartbreak Hill (roughly the halfway mark). When you run up hills keep your torso upright (shoulders relaxed and chest up) and do not bend over at the waist.

Generally you do not need sports drinks, unless you’re prone to cramping. And mixing sports drinks with gels might result in you looking for the port-a-loos. Grab a cup of water at all six drink stations – if you’re feeling thirsty it means you’re already dehydrated.



After you receive your City2Surf medal, make sure you rug up, rehydrate, refuel and stretch. When you’re stretching, make sure you target the glutes, hammies, quads, hips, calves and lower back.

The ideal post workout meal should contain around 20g of carbs and 10g of protein and it should be consumed within 30 minutes of exercise to optimise recovery. Protein provides the amino acids needed to rebuild muscle tissue. Some quick and easy recovery snacks include: latte, chocolate milk, small tub of yoghurt, poached egg on toast, peanut butter sandwich or sushi roll.


Have fun – it is a FUN RUN, so soak up the atmosphere, high five the crowd and enjoy the day!!

Feel free to contact us if you need more information.



Andrew is the owner and principal trainer of Health Jigsaw. He is a highly sought-after trainer and has been a personal trainer since 1997. Andrew has previously worked in a five-star luxury resort, large fitness centres and an exclusive personal training studio.

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