10 tips for running stronger and longer
Now you’re in your City2Surf 2023 training routine, here’s how to get the most out of it in the lead up to the 14 kilometre race on Sunday, 13 August.
Lace-up your shoes, and let’s get started!
#1 Set a specific goal
What are you aiming to achieve on race day? Have a clear and specific goal which aligns with your running aspirations. While the race leaders will be setting a cracking pace to secure a slice of the prize-pool of cash, your goal might be to run the whole way without stopping. Just do you.
#2 Consistency is key
We’d all love to be instantly great at something, but the truth is we grow through practice and repetition. Consistency in training is essential for progress and improvement — and reaching your goal. In your City2Surf training plan, you’ve got four runs to build endurance.
#3 Vary your workouts
Our bodies get comfortable with the familiar. That’s why we’ve incorporated an interval workout and hills in your City2Surf training plan, along with easy runs. Mixing up your workouts challenges your body and keeps you improving.
#4 Proper warm up and cool down
Always warm up before your run to prepare your muscles and joints for the session. Start slowly and include dynamic stretches and light jogging to increase your heart rate and loosen up your muscles. Finish off with static stretches and gentle walking.
#5 Focus on form
Pay attention to your running form during training and the race. Maintain an upright posture, relax your shoulders, and engage your core. Aim for a midfoot strike rather than landing on your heels, and keep your stride natural and comfortable to reduce the risk of injuries.
#6 Listen to your body
Now this one’s a biggie! Your body knows best. If you’re experiencing any pain or discomfort during your runs, ignoring warning signs can lead to injuries. Persistent pain? Allow yourself time to rest and recover. Taking a break is always better than pushing through!
#7 Incorporate strength training
Don’t underestimate the power of strength training for runners. Include exercises which target your glutes, leg muscles, core, and upper body. Building strength improves running economy, reduces the risk of injury, and elevates overall performance in just a few sessions a week.
#8 Stay hydrated
When you’re dehydrated, you quickly lose focus and energy. Drink water regularly throughout the day, including before, during, and after your runs — and especially in the few days before the race. The best way to check is the colour of your pee – the lighter, the better.
#9 Get adequate rest
This one can’t be overemphasised. Allowing your body time to recover and rebuild gives your muscles time to repair and adapt to the demands of running. Rest days are as important as your training days. On rest days, engage in low-impact activities or cross-training, if you feel like it.
#10 Stay motivated and enjoy the process
Running should be enjoyable (most of the time!). Training for an event helps keep your motivation high. You can also listen to inspiring, upbeat music or podcasts, getting some new run gear or joining a running group. And make sure to celebrate your progress along the way. Enjoying the journey will make you more likely to stick with it and achieve your running goals.
Speaking of fresh gear, check out our new Baseline range for cool new additions to your running wardrobe!
Please consult your doctor before starting a new exercise program.
Want more support? Join the Sweaty Soul Run Club