Have you started training yet?
Fit
July 02, 2018

10 Tips to Prepare You For City 2 Surf

Have you started training yet?
Zoe2 copy3

With just six weeks until thousands of pre-dawn runners hit the pavement for the annual City2Surf fun run on August 12, guesses are that those less prepared are thinking it’s too late to get race-day-ready. In fact, experts suggest two months is the optimal period to get your mind (and body) in tip-top shape. We sit down with Orangetheory Fitness Coach Zoe Brown, who runs us through her top 10 training tips to help you train smarter, not harder.

1. CREATE A PLAN

“While the main event is weeks away, it’s important to develop a clear and achievable training routine. Identify four times a week that work for you and commit to not only train on these days, but to give 110%.”

2. BUILD YOUR STAMINA

“If the thought of running 14km is leaving you short of breath, then it’s important to gradually build your mileage. For example, try a 5-7km run and see how your body feels, before pushing out to 7-10km three to four days later. This will set you up for greater success in the long run.” 

3. REV-UP YOUR ROUTINE

“Incorporating short bursts of high-intensity interval training into your regimen improves cardio, builds muscular strength and allows the body recover faster. Rotate 20 seconds on, 10 seconds off with body weight exercises like squats, jumping jacks and lunges, paired with cardio on the treadmill, bike and rower machine.” 

4. BE HEART SMART

“Knowing how hard you’re working during a workout is far more helpful than knowing how fast you’re going. Try a heart-rate monitor at Orangetheory to visualise the true effects of your performance. When our members train, they aim for the ‘orange zone’ and achieve E.P.O.C (excess post-exercise oxygen consumption or ‘the afterburn’). This guarantees they continue burning calories at an elevated rate for up to 36hrs post workout, which maximises results.” 

5. GO FOR THE H2O

“A 2% decrease in hydration leads to a 20% decrease in performance. Focus on being fully hydrated a few days before race day, and sip as you go. Forget about the coconut water and sports drinks.” 

6. FIND A BUDDY

“If you don’t have much experience with equipment or gyms themselves, class-based training is excellent for mastering technique and motivation. Expert coaches will monitor you throughout your session to ensure you maximise your time and get the most out of every minute of the hour.”

7. CUT THE CRAP

“Fuel your body with high-calorie, nutrient-dense foods for energy and don’t carb load! Remember your body needs food after a workout as it relies heavily on whole foods to repair and recover. Just cut the high-sugar junk foods and alcohol. They won't do you any favours and will leave you feeling lethargic and fatigued.” 

8. TRAIN YOUR BRAIN

“Running your best is not just about achieving peak physical fitness. You also need to train your mind so that you’re prepared for inevitable rough patches during training and the big race.”

9. REWARD YOURSELF WITH REST

“Your body doesn't get stronger from running, it gets stronger from the recovery after running. Rest days have a specific purpose as part of the overall training plan. Giving your body a break from the stress of running can reduce your risk of overuse injuries and also prevents getting bored.” 

10. FINISH STRONG

“Picking up the pace during the last couple of kilometres during shorter runs is good practice for race day conditions. Try picking up your long run pace by about 20-30 seconds for the last few kms and you’ll be set for a PB.”

Trending

What everyone's loving