City to Surf – Before, During and After


There are now just 10 days before the City to Surf. Hopefully you’ve got time set aside for one more long training session to prepare you for the day. Here are a few tips to help you before, during and after the big day.

The Day/Night Before the Run

To ensure that you have enough energy to get you through the race, it is recommended that you eat a low-fat, carbohydrate-rich meal the night before. You can’t really go wrong with pasta with tomato-based sauce. And definitely NO ALCOHOL!!

Make sure you drink enough water so that your urine is pale to clear throughout the day.

The Morning of the Run

Get up early to eat (at least 2 hours before your starting time) and maintain your hydration. Examples of a good breakfast include:

  • Cereal or porridge with milk and fruit.
  • Toast or muffin with honey, jam, marmalade or Vegemite.
  • Sandwich with banana and honey.
  • Smoothie with milk, yoghurt and fruit.
  • Cereal or sports bar.
  • Fresh fruit salad with yoghurt.

Wear some old clothes to keep warm and then you can discard them before the start. They will be collected and given to charity.

During the Run

Have at least one drink at each of the 6 drink stations spread out over the 14 km course:

  • Station 1 (water only) – Cranebrook Rose Bay (at about the 3.5 km mark).
  • Station 2 (water & Gatorade) – Lyne Park Rose Bay (just after the 5 km mark).
  • Station 3 (water & Gatorade) – Vaucluse (at about the 7.5 km mark).
  • Station 4 (water only) – Kimberley Reserve Vaucluse (at about the 9 km mark).
  • Station 5 (water & Gatorade) – Dudley Page Reserve Dover Heights (at about the 10 km mark).
  • Station 6 (water only) – North Bondi opposite golf course (just after the 12 km mark).

While Heartbreak Hill gets all the attention, don’t forget about the rise up through Edgecliff and the incline not long after Heartbreak Hill. When you run up hills keep upright, do not bend over at the waist thinking that you are leaning in to the hill. Make sure you run with your shoulders relaxed, chest up, pushing your hips through, this will allow your hips to get full extension and get better leg drive.

After the Run

Stretch, re-hydrate and eat (this does not mean sit on beach, alcohol and McDonalds). To help your recovery, jump in the surf to “ice” the legs. This will constrict blood vessels and decreases metabolic activity, which reduces swelling and tissue breakdown. Once out of the surf the underlying tissues will warm up, causing a return of faster blood flow, which helps return the by-products of cellular breakdown to the lymph system for efficient recycling by the body.

Most Important Tip

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



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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