Running the City2Surf this weekend? Read this first for a stress-free run and faster recovery
The world's largest fun run will be taking over Sydney's streets yet again this Sunday.
Seasoned runners and newbies alike will be lacing up to race, walk and dance their way through the 14 hilly kilometres from Sydney's CBD to the famous shores of Bondi Beach.
If you're one of the 90,000 participants set to take to the famous course – you may want to read this first.
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The world's largest fun run, City 2 Surf is coming back to Sydney's streets this weekend. Getty
Pro runner and two-time Olympic decathlete Cedric Dubler will be among the crowds at this year's event taking to the gruelling course for the very first time.
While it may be his first time running the famous event, the professional runner has a few tricks up his sleeve and spoke to 9honey Coach about his top tips for before, during and after the run.
How to prepare before the City2Surf?
On Sunday morning, before the race kicks off, Dubler says the "key thing is trying to avoid stress".
That means having all your gear prepared the night before, getting to the course early and having a playlist ready to go (on a fully charged phone).
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Olympic decathlete Cedric Dubler shared his top running tips ahead of City2Surf. Getty
From a physical standpoint, Dubler recommends getting in a good warm-up before lining up at the start-line so your body is feeling nimble and ready to go.
He suggests doing some static stretching to hit the key muscle groups like your quads, hamstrings and calves before doing some dynamic stretches including "high knees and a bit of skipping around" until "you feel like you're ready to go".
"I wouldn't do too much more because you want to save some of that energy for Heartbreak Hill."
Even for those who are walking the course, Dubler says its a good idea to do some form of warm up before the event "to make sure you're ready to go".
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Dubler says its important to get a warm-up in before the race. Getty Images/iStockphoto
He also says it's important to make sure you're well hydrated by drinking plenty of water the day before and getting in some liquids in the morning.
Dubler stresses, however, that it's important not to hydrate "just before the race, because then you're going to need to pee during the race".
Sunday morning for Dubler will look like, "getting up early enough so that I can have a really good breakfast, have my coffee, go to the bathroom before the race and then I'm, kind of ready to run the race."
What's a good breakfast to eat before the City2Surf?
The best type of food to eat before a big run depends on personal preference but Dubler swears by a bowl of overnight oats.
"I'll throw some fruit and honey in there, maybe sprinkle a bit of granola on top but overnight oats is one of my go-tos for comp days."
Dubler's go-to breakfast before a run is overnight oats. Getty Images/iStockphoto
What is the best way to tackle the City2Surf?
The City2Surf is no easy feat. The 14 kilometre course covers some seriously hilly ground leaving even the most experienced runners feeling the burn.
For this reason, Dubler has one key piece of advice for everyone taking to the fun run.
"My tip for everyone would be to start slow, it's a really long race," Dubler says.
"You can always come home strong but if you start too hard it's going to be really hard to make it to the finish line."
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Dubler's top tip for runners is to "start slow". Dion Georgopoulos
He also suggests using a "great playlist" loaded with your favourite pump up songs and "tapping into the atmosphere, the energy of the crowd and all the runners around you" to keep you in high spirits.
Dubler will also be making the most of what he calls an extra "advantage" as he tests out GWM's plug-in hybrid electric pants which utilise EMS (electrical muscle stimulation) technology to assist movement when muscle fatigue kicks in.
"I'm really looking forward to getting out there and testing the pants as well."
How to recover after City2Surf?
There's no better feeling than turning the corner in the last few kilometres of the City2Surf to see the sprawling yellow sands of Bondi Beach.
Once you've crossed the finish line, picked up your medal and revelled in the glory of your success, it's important to take a few steps to help your body recover from the last 14 kilometres.
"Recovery after the run is important because otherwise it's going to be a long day of hobbling around," Dubler says.
Dubler recommends keeping your legs moving as you cool down and jumping in the sea for a swim at Bondi Beach to cool off in the water.
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Dubler says post-run recovery is important. Getty
He also recommends visiting one of the event's recovery zones. Dubler will be joining GWM at the GWM recovery zone which invites runners and spectators to utilise their recovery chairs.
"They're going to have compression boots there so participants can come use those and I'll be hanging around if anyone wants to come say hi."
Last but not least, Dubler recommends his go-to recovery drink.
"The third one and potentially the most important is a good choccy milk, it's one of the greatest recovery drinks you can ever have."
The City2Surf can be a long and tiring course but its a FUN run, so Dubler says try your best to "enjoy the experience".
"Just go out there to enjoy it," he says.
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