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The Ultimate City2Surf Guide: How to Prepare, Race & Recover Like a Pro
- Alexia Derbyshire
- 18 minutes ago
- 4 min read
Whether this is your first City2Surf or your tenth, congratulations on making it to the start line.
Running 14km is an incredible achievement, and while the race itself only lasts a few hours, how you prepare during the week beforehand—and recover afterwards—can make a huge difference to both your performance and how you feel afterwards.
As both a sports physiotherapist and runner, I've seen what works (and what doesn't!).
Here are my top tips to help you enjoy race day and recover well afterwards.
The Week Before: Less is More
One of the biggest mistakes runners make is trying to squeeze in "one last good session."
Don't.
By race week, your fitness is already built. This week is about arriving at the start line feeling fresh—not fitter.
Taper your training
Aim for your last meaningful run by Wednesday.
Keep it:
5km or less
Easy pace
No hills
No intervals
No speed work
Think of it as a "shake out" run rather than a training session.
If you strength train, keep heavier lower-body sessions earlier in the week or swap to upper body only. Your goal is to have fresh legs on Sunday.
Prioritise Sleep
Everyone talks about getting a good night's sleep before race day.
In reality, the quality of sleep you get throughout the week matters far more than just Saturday night.
If nerves affect your sleep the night before (which is completely normal), you'll still feel great if you've been sleeping well all week.
Fuel Your Body
Race week isn't the time to experiment.
Stick with foods you know your body tolerates well.
Dinner the night before
Choose a meal that's:
High in carbohydrates
Moderate in protein
Low in fibre
Not overly spicy or fatty
A great option is pasta with pesto, chicken and a small amount of parmesan.
Avoid huge salads, beans, lentils or very high-fibre meals that can sit heavily in your stomach and increase the chance of gastrointestinal discomfort during the race.
Breakfast
Aim to eat around 90 minutes before the race.
A simple breakfast might include:
Two slices of white toast with honey
A banana
Juice or sports drink
Again, lower-fibre foods are generally easier to digest before running.
If you normally drink coffee before your runs, go for it—but don't suddenly double your caffeine intake because it's race day.
Plan Your Morning
Give yourself plenty of time.
Know:
How you're getting there
Where you're meeting friends
When your wave starts
Where you'll leave your bag
Reducing unnecessary stress means you can focus on enjoying the event.
Warm Up Properly
A warm-up doesn't need to be complicated.
The aim is simply to increase your heart rate, prepare your joints for movement and wake up your muscles and tendons.
A simple warm-up could include:
Brisk walk or light jog (5 minutes)
Leg swings
Squats
Walking lunges
Roll downs
Mini pogo jumps
Single-leg hops
A-skips
The small jumping drills are particularly useful as they prepare your tendons for the repeated loading they'll experience during running.
During the Race
Nothing New on Race Day
This is probably the most important running rule.
Don't wear new shoes.
Don't try new nutrition.
Don't wear new socks.
Don't suddenly decide to use energy gels if you've never practised with them.
Stick with what you've trained in.
Pace Yourself
The excitement at the start line is contagious.
Everyone goes out too fast.
Resist the temptation.
Run your own race and save your energy for Heartbreak Hill.
You'll thank yourself later when you're still feeling strong while others begin to fade.
Nutrition During the Race
For most runners, you won't need to eat during a 14km event.
If you've practised nutrition during training and expect to be running for longer than around 75–90 minutes, a small amount of carbohydrate may be helpful.
Something simple like a few jelly snakes around the 30–40 minute mark can be enough.
If you haven't trained with gels or race nutrition, don't introduce them now.
Hydration
If conditions are warm, take advantage of the water stations.
Just remember to slow slightly through crowded sections and watch for discarded cups on the ground.
Recovery Matters
Once you cross the finish line, enjoy the moment—but don't stop moving immediately.
Recovery starts as soon as you finish.
Try to:
Keep walking for 10–15 minutes
Drink plenty of water
Replace electrolytes
Eat something containing both carbohydrates and protein
Gently stretch your calves, quads, hamstrings and glutes
The better you recover, the sooner you'll be back doing what you enjoy.
Running Sydney Marathon Too?
Don't Make This Mistake
If you're using City2Surf as part of your Sydney Marathon preparation, don't complete your scheduled long run as well as the race.
Instead, count the 14km race towards your weekly mileage.
If your program calls for additional kilometres, complete them either before or after the event—not both.
This simple adjustment helps reduce unnecessary fatigue and lowers your injury risk while still achieving your weekly training goals.
The Week After
Some soreness is completely normal.
Pain that changes the way you walk or run isn't.
Take a few easier days before returning to running.
Gentle walking, stretching, Pilates or yoga can all help your recovery.
Ease back into running with a short, easy run towards the end of the week rather than jumping straight back into full training.
Need Help With Your Running?
Whether you're training for your first fun run, preparing for a marathon, recovering from an injury or simply wanting to run with less pain, I'd love to help.
As a sports physiotherapist and endurance runner, I understand both the science of running and the realities of training.
Together we can improve your running technique, build strength, prevent injuries and keep you enjoying the sport for years to come.
Book an appointment with Alexia today and let's keep you running strong.