The City2Surf is just days away, and in the lead up it’s important to ensure that you’re fuelling your body the correct way. After all, running is an energetically taxing sport. It’s relatively high impact, and the body can be ‘asked of’ for a long period of time in races such as the City2Surf. In exchange, bolstering your body with the right nutrition can really help you meet your potential.
We caught up with Sally Walker, accredited sports dietician and nutrition consultant, to get the lowdown on how best to support your body in the 14km run. Here are her top 5 tips.
Before you run the City2Surf
Walker suggests kick starting your pre-fuel preparation at least 24 to 48 hours out. This is in order to build up your carbohydrate stores. But forget what you thought you new about carb loading; there’s a new way to prep.
“It’s not as simple as a big bowl of pasta the night before, as this can have an impact on your gut and excessive portions may also interfere with sleep. Eating carbohydrate foods more frequently or slightly increasing the portion of carbs in a meal over the days prior provides a range of methods to reach increased carb loads in a way that is comfortable and manageable to track,” she says.
Walker points out that carbohydrate tolerance will differ from person to person, so increase at your own rate. Worth noting, that the carb requirements may be more than you think you might need – aim for approximately 5 to 8g of carbs/kg body weight over the day.
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Keep hydrated ahead of the race
Pre-load hydration also so you have something to sweat out. And similar to the above, it’s important to consistently drink as opposed to load on one drinking ‘session’.
“Drinking large drinks of water alone won’t directly mean you are hydrated as your body might not retain all that fluid. Your pre-run hydration strategy requires sipping on water regularly over the whole day and including electrolyte drinks to help retain fluid. It’s essential to drink, even if you don’t feel thirsty,” instructs Walker.
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What should I eat before the City2Surf
Stick with familiar foods you’re already used to before your run.
The holy grail? Walker suggests a high carbohydrate, lower fat and low-fibre breakfast at least three hours before the run so the food has time to digest and the fuel is in your blood where it is most accessible. An example of breakfast meal options includes a moderate to low-fibre cereal with low-fat milk and fruit, or some thick wholemeal toast with poached eggs or simple spreads and a glass of juice.
“Between the warm up and starting, top up carbohydrates with a sports drink or low-fibre carb snack and you’re on your way.”
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What to eat during the run
Walker explains that the most important thing is prep, instead of fuelling up while you run.
“If you have prepared with good food and fluid stores you should have energy in the tank to get through the whole run. Don’t wait until you are tired, flat or cramping to be searching for more fuel, stay ahead of your bodies needs even if you are feeling great, have fuel earlier and stay that way, rather than digging yourself out of a hole.”
What to eat after you’ve finished the City2Surf
After you have finished, you should be really pleased with yourself and cap off your achievement with a good recovery. You will no doubt be tired from the run and the strain you have put your body under, so there is room to recover and celebrate. Where possible including a protein powder drink that you’ve made yourself, or a ready-to-drink protein drink from a nearby shop or head to a café for a big brunch.
Rest and enjoy such a massive achievement!
Unsplash: Christian Wiediger
City2Surf FAQs
Does City to Surf sell out?
Yes, entries are limited for the City2Surf. Although you are likely able to buy a ticket for the back of the pack (always check by emailing race coordinators) at quite late notice, the front pack runner tickets do sell out, and sadly they do not offer a waitlist for those tickets.
Do you get a medal for City to Surf?
Yes! You will receive a finisher’s medal as part of your entry package. You’ll also receive a finisher certificate.
Where does the money go for City2Surf?
As per the City2Surf website, the funds raised go directly to the frontline of children’s healthcare – from the hospital wards to the treatment rooms, the research labs and to the outreach programs.
Sally Walker is an Advanced Sports Dietitian and Accredited Practicing Dietitian. She is a consultant for Athena Sport Nutrition and was the lead dietitian for the Australian Team at the Tokyo Olympics 2020 and the Commonwealth Games in Birmingham 2022 and Gold Coast 2018.
