WITH LESS THAN 48 hours remaining until the starter’s pistol in Australia’s biggest fun run, the City2Surf, now is the time to do your final prep to ensure you don’t come up short on race day. It would be a shame, after all, to have put in all this work only to lay an egg on ‘Heartbreak Hill’ – believe us, it happens.
To prevent such an outcome, we asked adidas expert Blake Withers, a podiatrist and PhD researcher on running-related injuries – to share his crucial, last-minute tips for injury prevention and race-day prep. With Withers’ help you’ll get to the start line feeling confident and cross the finish line in Bondi, strong.
Blake’s 5 essential last-minute tips for a strong City2Surf
1 The final ‘dress rehearsal’
If you haven’t already, today is the day for a short, easy run in your full race-day kit – shoes, socks, and clothing. It’s about making sure nothing chafes, rubs, or feels uncomfortable. It removes any surprises so you can focus solely on your run come Sunday.
2 Master your pacing plan
The 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 aim for a pace 10 secs/km slower than your goal pace or run at an effort that feels easier. Remember, it’s always easy to increase the pace, not so easy when you’re at your limit.
The 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 Hill. Afterall, it is always fun to run through the field, overtaking others later in the race!
3 Fuel and rest are your final training sessions
Your 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. Managing external stress is just as important as your physical prep for ensuring your body is recovered and ready.
4 The secret to recovery starts at home
Don’t underestimate the stress of being on your feet pre-race. Some 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.
5 The right shoe for the job
Your race day shoe is your most important piece of equipment. A shoe like the adidas Adizero Boston 13 is engineered for this exact moment. Its combination of cushioning and propulsion provides the support and energy return needed to tackle the full 14km comfortably. Having 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 – matching helps you run quicker!
adidas Adizero Boston 13
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