Top Five Training Tips for the City to Bay

With 8 weeks left until the City to Bay Fun Run, there is still time to fit in some training and get you across the finish line at Glenelg.

1. Follow a training plan.

   There are a plethora of training plans available online for all levels of ability. Look for one that will build up to 12km and has a combination of short faster runs (e.g 20-30 min or 100m-400m intervals) and long slower runs (e.g. building up to 40-60mins). If you are just starting out it is perfectly fine to combine jogging with walking.

2. Wear a good pair of runners.

   When looking to buy new runners make sure they feel comfortable as soon as you put them on. Different brands and models of shoes will suit different feet and running styles so test a number of different pairs in the shops before you decide. It’s important to wear your shoes in during your training at least a month before the event so you avoid blisters on the day.

3. Stretch.

   Having good muscle length is one of the best ways to avoid running injuries. Aim to spend at least 10 minutes a day stretching or use a foam roller. Target your quads, glutes, hamstrings, side of your thigh (iliotibial band – ITB) and your calves…you won’t regret it. If you struggle to make this part of your routine, it might be easier to attend a Pilates or Yoga class 1-2 times a week.

4. Do something other than just running.

   It is important to ‘cross-train’ on at least one day of the week. This could involve doing strength exercises like squats, lunges, calf raises and bridges or swimming, bike riding or Pilates. Cross-training is any activity that will use your muscles in a different way to running. This will increase your strength and prevent injury.

5. Have fun!

   Training for an event should be enjoyable. You could join a team or club, involve friends and family, dress-up, fundraise or reward yourself for reaching your goals. Don’t take it too seriously!

Your physiotherapist can help you with advice on shoe selection, running assessment, training plans, cross-training, stretching and strengthening programs for injury prevention, injury treatment, Pilates and more.

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Tamara started running as a way to stay fit and de-stress as a student. She built up from running 1km as a teenager to completing the Adelaide Marathon (42km) this year in under 4hrs. She built up to this distance by entering and training for events like The City to Bay. She loves the atmosphere at events like The City to Bay where people of all abilities come together and can feel the satisfaction of reaching their goals.