Noa's C2S Training Tips

Posted on 06 July 2015

There is something magical about the City to Surf. On one hand, running 14km demands your respect and attention, but on the other, it isn't so far that you can't train for it. The sheer thrill of running with tens of thousands of my peers would give me goosebumps from adrenalin. I did my first city to surf with my dad, age 8, and as an adult something about the race today makes me teary whether I am spectating or participating. While I am missing this years race as we are in LA, here are my top tips for those doing the race this year.

  1. Make a plan.Let's face it life is busy and consistent training can easily go by the wayside when you’ve got things to do places to be and people to care for. Having a training plan will be the difference between This will be the difference between a “fun run” and an “I can’t walk for three days after run”.  
  2. Be consistent. Sometimes life gets in the way – I get that. Listen to your body, sometimes if you’re having a rough day – slow the pace. Not every training session has to be the hardest and fastest you have done. As long as you are consistent, your’re training program will be the sum of the good, bad and ugly workouts. The great workouts will build confidence, the challenging "When-will-this-be-over" runs will develop mental strength, and all of them combined will keep your body and mind going.
  3. Stretch. In order to run consistently and avoid injury, don’t underestimate the importance of stretching (pre and post workout).
  4. Speed it up.In order to run faster, you need to dedicate one workout each week to some speed work. Do some running intervals by mixing up running at a hard effort (hear your breathing and can't talk) followed by equal easy running for the same amount of time.
  5. Go longer.  A great way to build endurance is to dedicate one running workout each week (weekends are great for this) to a long run, add a little bit extra to your longest run each week.  
  6. Get some rocking tunes. Running is like meditation for me… (I do realise die hard meditators will hate me for saying that) but I really love putting my headphones on, lacing up my sneakers and setting out the door. When I have some great tunes it actually helps me to tune out… I actually (personally) can’t run without music.
  7. Make it social.  This may not be true for everyone, but running with a couple buddies at least a couple times a week improves motivation and performance, and provides a keeps you accountable
  8. The Body only does what the mind tells it to. While training is mostly physical and somewhat mental, race day is the exact opposite. Your mind runs the show. Remember to enjoy the race, don’t rush out of the gate (you’ll burn out before you get to half way) and remind yourself that your body is capable of great great things when you put your mind to it.
  9. Warm up pre-race. I like to do dynamic stretches before any race to get my body and muscles warmed up.
  10. Have fun!The City to Surf is a fantastically fun adventure. Keep these tips in mind as you progress to the start line and smile across the finish!

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