How to Prepare for City2Surf: A Physiotherapist's Guide

Getting Ready for City2Surf: Your Physiotherapist's Guide to Running Preparation, Race-Day Tips & Recovery 

Every August, thousands of runners take to the streets of Sydney for the iconic City2Surf. Whether you're aiming for a personal best, jogging with friends, or simply hoping to cross the finish line, proper preparation can make the difference between an enjoyable experience and a painful one. 

As physiotherapists, we often see runners after the event with injuries that could have been prevented. Here are our top tips to help you prepare, perform your best, and recover well. 

Before the Race: Set Yourself Up for Success 

1. Don't Leave Training Until the Last Minute 

The biggest mistake many runners make is trying to "catch up" on training during the final week or two. Your body needs time to adapt to the demands of running. 

Aim to: 

● Build your weekly running gradually. 

● Include one longer run each week. 

● Complete at least one run with hills, as City2Surf is famous for Heartbreak Hill. 

● Include rest days to allow your body to recover. 

Remember: Rest is as important as work! 

2. Wear the Right Shoes

Running shoes should be comfortable, supportive, and suited to your running style. If your shoes are worn out, it may be time for a new pair, but avoid wearing brand-new shoes on race day. 

Make sure your shoes aren't too snug and leave about a thumb's width of space in the toe box. This allows for natural foot swelling during your run and helps prevent your toes from hitting the front of the shoe, particularly on City2Surf's downhill sections, reducing the risk of blisters and black toenails. 

3. Strength Training Matters 

Running isn't just about your legs. 

Strengthening your: 

● Glutes 

● Core 

● Calves 

● Hamstrings 

● Quadriceps 

helps improve running efficiency and reduces your risk of common injuries such as runner's knee, shin splints, Achilles pain, and ITB syndrome. 

Even two strength sessions per week can make a significant difference. 

4. Practise Your Nutrition 

Don't experiment on race day. Use your training runs to work out what breakfast sits well with you, which energy gels or sports drinks your stomach tolerates, and when to take them. Gels can affect everyone differently, so it's important to find what works best for you before race day. Also, practise your hydration strategy so you know how much fluid you typically need. A well-fuelled runner performs better and recovers faster. 

Race Day: Do's and Don'ts 

DO: 

✔ Arrive early to avoid unnecessary stress. 

✔ Warm up with 5–10 minutes of brisk walking, light jogging, and dynamic stretches. 

✔ Start at a comfortable pace. It's easy to get carried away with the excitement and the crowd. 

✔ Stay hydrated, especially if it's a warm day. 

✔ Listen to your body. Some muscle fatigue is normal, but sharp or worsening pain is not. 

DON'T: 

✘ Wear brand-new shoes or clothing. 

✘ Skip breakfast. 

✘ Sprint the first few kilometres. 

✘ Ignore pain in the hope that it will disappear. 

✘ Compare yourself to everyone else—run your own race. 

After the Finish Line: Recovery Starts Immediately 

Congratulations, you've crossed the finish line! Recovery is just as important as training. 

Cool Down 

Rather than stopping immediately, continue walking for 5–10 minutes to allow your heart rate to gradually return to normal. 

Refuel 

Within an hour of finishing, aim to eat a meal or snack containing: 

● Protein to support muscle repair 

● Carbohydrates to replenish energy stores 

● Fluids and electrolytes to replace what you've lost through sweat 

Gentle Stretching 

Light stretching and mobility exercises may help reduce stiffness later in the day. Focus on your calves, quadriceps, hamstrings, glutes, and hip flexors. 

Prioritise Sleep 

Quality sleep is one of the most effective recovery tools available. Your body repairs muscle tissue and adapts to training while you sleep. In the weeks leading up to City2Surf, try to gradually adjust your sleep schedule so you're comfortable waking up at your planned race-day time. This can help you feel more rested, alert, and ready to perform on the day. 

Common Post-Run Aches vs When to Seek Help 

It's normal to experience: 

● General muscle soreness 

● Mild stiffness 

● Tired legs for a day or two 

However, seek assessment if you experience: 

● Sharp or severe pain 

● Swelling 

● Pain that alters your walking or running 

● Symptoms lasting more than a few days 

● Pain that worsens with activity 

Early assessment often means a quicker recovery and a faster return to running. 

Thinking Beyond City2Surf 

Whether this is your first event or one of many, remember that running is a long-term journey. Consistent training, strength work, adequate recovery, and listening to your body will help you stay injury-free and continue enjoying the sport. 

If you're dealing with persistent aches or would like guidance on improving your running technique, our physiotherapy team can assess your movement, identify potential risk factors, and create an individualised plan to keep you running at your best. At Thornleigh Performance Physiotherapy, we service the Hills District and Upper North Shore, including Beecroft, Cherrybrook, Hornsby, Normanhurst, Pennant Hills, Waitara, Wahroonga, Westleigh, West Pennant Hills, and West Pymble.

Good luck to everyone taking on City2Surf, we'll see you at the finish line!