Running the City2Surf this weekend? Here are some last minute tips
The world's largest fun run is coming back to Sydney this weekend.
Seasoned runners and newbies alike will be lacing up on Sunday morning to navigate 14 hilly kilometers from Sydney's CBD to the famous shores of Bondi Beach.
The vibes are sure to be high as 90,000 people race, walk and dance their way along the course. But, with a load of road to cover and the infamous Heartbreak Hill to climb, the nerves are no doubt starting to set in for many.
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The world's largest fun run, City 2 Surf is coming back to Sydney's streets this weekend. Getty
"It's normal to feel nervous before a race as the day gets closer," says two-time former Olympian and Adidas athlete Eloise Wellings.
Wellings is a long distance runner who represented Australia at the 2012 and 2016 Summer Olympics and has represented the country at five Commonwealth Games, so she's well placed to share some advice on tackling a big run.
Ahead of this weekend's City 2 Surf, she shared some last minute race prep tips with 9honey.
How to combat pre-race nerves?
For those who are feeling a little on edge about the run, Wellings suggests "turning up the volume of your inner coach".
"Whenever I reach a point in my race when I feel like I can't do it, I use that moment to reset and remind myself that I can," she explains.
"I channel my thinking into what I can control like how I can run more efficiently, to tune out those unhelpful thoughts and keep me focused on putting one foot in front of the other."
Adidas athlete and former Olympian Eloise Wellings has some last minute advice. Supplied/ Adidas
How to prepare the night before and the morning of the race?
Preparation is key when it comes to sport, especially long-distance running. And while there is no doubt many runners have been training for weeks if not months, there is still some preparation you can do in the final moments.
The night before the big race, Wellings suggests laying out your running gear so it's ready for you to jump into in the morning, and getting an early night.
"I [also] like to do some slow breathing to help me relax my nervous system before bed," she shares.
As for the morning of, Wellings suggests a light breakfast and to sip on water and electrolytes to ensure proper hydration.
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To combat any pre-race nerves, Wellings suggests positive self talk and focusing on taking the race bit by bit. Getty
What is the best fuel for before, during and after a run?
For something like City2Surf, which starts really early in the morning, Wellings suggests having "a large serving of complex carbs like pasta or rice and a small serve of protein the night before.
"The carbs will really saturate your muscles in glycogen to support your energy needs for the race. Then, in the morning, some white toast with jam or honey."
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To prepare for the race, Wellings suggests eating complex carbs the night before, followed by a light breakfast and plenty of hydration. Getty Images/iStockphoto
During the race, Wellings says running gels can be great to give runners an "extra boost" but it is important that runners only use gels if they have trialed them during their training as "sometimes [they] don't agree with people the first time they take them."
And of course, hydration is key.
"I make sure I'm drinking at least 2-2.5L of fluids per day to help replace fluid loss from training and help me front load the hydration before the next day of training or competition."
How to navigate a super hilly run?
The City2Surf sees runners navigate some notoriously steep hills. Wellings advice for navigating the calf-burning course is to pay attention to your body and energy.
"Think about the hills as a challenge that's going to help you grow. Monitor your early pace in the race to save some energy for the hills toward the end of the course," she suggests.
"Focus on keeping your form, leaning into the incline when going up and staying tall. On the decline allow yourself to flow down the hill, making sure not to break but keeping a nice rhythm on the way down."
And for those who are concerned they may not be able to make it through the whole run, Wellings suggests taking it one step at a time.
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Wellings suggests taking the course step by step and making sure to "pace yourself". Getty
"14 kilometers is no easy feat and can feel quite daunting, but breaking down the race into feasible sections can keep you going all the way to the finish line," she says.
"Heartbreak Hill can be the toughest part of City2Surf. But if you focus on maintaining your form, keeping your breathing in control, and reaching your checkpoints, before you know it, you'll be on the final leg down to the finish line with iconic Bondi Beach in sight."
Number one piece of advice for first time City2Surf racers?
Wellings' number one piece of advice for someone who may be running their first race is simple: "Pace yourself".
"For people new to running City2Surf, it can be easy to get carried away at the start of the race and go out too hard. Start within yourself and get a feel for your effort. If you're still feeling great at half-way, then you can start to dial it up and bring it home to the finish line."
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