Ryan Clark at Lifecycle Fitness has prepared a list of tips and tricks for the beginners and the advanced runners amongst us. These tips are a guide for anyone looking to run the 2014 City2Surf.
As race day edges closer and closer the training regime needs to increase to make sure you are race ready on the day. While time is ticking away there are still plenty of training options to make sure anyone can complete the race. The training regimes below have been broken down into ‘beginners’ and ‘advanced’. You don’t need to be an Olympic athlete to fit into the advanced category nor do you need to be a complete novice to enter the beginners’ category. Use the guide below and find what works for you.
BEGINNERS - those who are looking to walk/slow jog the race. This category would suit someone who is there to participate and cross the finish line rather than smashing time records.
ADVANCED - those who have run the City2Surf or a similar length event before. This category is for the runner who is hoping to do a personal best or at least run the whole 14km.
Diet and nutrition
Whether you are just starting out or are a seasoned runner, you still need to provide your body with the right fuel and hydration to be able to effectively train. Filling your body with the right foods and amounts of water will give you the ability to train harder, more effectively and also recover faster.
Try to drink at least two litres of water per day minimum and reduce your coffee intake to a maximum of one per day. Coffee can dehydrate you and stop you from running your best race.
The best foods to eat are meats, veggies and salads for your main meals and nuts, coconut and avocado for snacks. When timing your meals around your training try to eat about 30-40 minutes before training and take note of the different foods you eat so you can see how they affect your training. If you eat a certain type of meal and then train and feel good you know your body reacts well with that type of food and it may be a good idea to continue with these foods before training and also on race day.
It’s important not to change your training diet on race day. If you have found a particular meal works for you then stick with it until the race is over. Changing your diet at the last minute can cause bad reactions in your stomach and impact your race.