Brad Milosevic is an Australian long-distance runner. He won the half marathon at the Oceania Marathon and Half Marathon Championships in 1:05:33. and the 2014 NSW Short Course Cross Country race. He also won City2Surf last year, and will be back with a vengeance to defend on August 14.
Gradually increase your running distance. 14km doesn’t seem too far if you slowly build up to the distance over a number of weeks.
Warm up and cool down by jogging slowly before and after each session. I like to do dynamic movement exercises before I run to warm up my muscles...
Click here to read Harriet's top race tips. Read more about Harriet here.
IS YOUR SHOE RIGHT FOR YOU?
The art of Running Footwear prescription has become just that, an art. With up to 100 new models on the shelf every year, it pays to speak to those in the know. Before you do, here are some important points of consideration.
Click here to find out if your shoe is right for you.
TRAINING TIPS FROM PAT CARROLL AND THE TOMTOM TEAM
Tackling and conquering a 14km run is ideally a desire that comes from within. It comes from your heart and soul. It’s during your campaign and preparation that you bank thoughts as to how much you will apply yourself come race day. Visualize yourself running strong through various stages in your 14km challenge. You’ll be able to call on these thoughts (as well as remind yourself of a challenging training run) when the going gets tough.
Click here to read Pat's top race preparation tips.
THE TRUTH ABOUT CARB LOADING BEFORE A BIG RACE
When it comes to preparing for a race, suach as the The Sun-Herald City2Surf presented by Westpac, it seems we've been going about it all wrong - from a food perspective, at least. Hands up who's given little thought to their nutrition intake until the day or so before the big race, then judiciously launched into some heavy duty carb loading courtesy of giant bowls of pasta?
HOW TO START RUNNING IF YOU'VE NEVER BEEN A RUNNER
It’s time to forget the past. You may have bad memories of how hard it was the last time you ventured out to take on a run, getting carried away, taking off too hard and fast, left feeling breathless and done within minutes.
TV star and Westpac Face Tessa James is training for The Sun-Herald City2Surf presented by Westpac. “I know that on the day I will be pushing myself a little harder because I’m running for a good cause, the Westpac Foundation, which supports not-for-profit organisations across Australia who want to change lives for the better,” James says.
Shannan Ponton has trained world-champion boxers and national Rugby League sides, as well as teams from TV’s The Biggest Loser. Ponton is a City2Surf regular, usually running with children’s cancer charity CanTeen. This year, he’s also an ambassador for breast cancer charity the McGrath Foundation and Anytime Fitness. “I’m really passionate about this run,” he says, adding that City2Surf is a mind, body and soul event.
Ponton recommends you train for at least six weeks before the August 14 run. That means starting today.
Click here to read Shannan Ponton's week by week training tips to get you race ready in the lead up to this years event.
BEN LUCAS' TOP RECOVERY TIPS
Ben Lucas is the owner of Sydney’s premier luxe fitness and yoga studio Flow Athletic. He has been in the industry for 19 years and was formerly an NRL player for the Sharks. Ben is also an ultra- endurance runner, completing 38 ultra endurance events in just 5 years.
Learn some new warm up skills with Jim Owens to mix up your warm up routine and avoid injury!
Click here to watch Jim's top running warm up tips.
FREE 14-DAY GYM PASS
Anytime Fitness is offering participants of this year’s race a FREE 14-day trial pass to their gyms. Claim your pass by taking proof of entry to a participating club between now and race day. Ts & Cs apply.
THE QUICKEST WAY TO RUN FASTER
Want that extra bit of kick to run faster or longer?
Forget going for another jog and pick up some dumbbells instead.
One recent meta analysis of 699 studies, found that strength training two to three times per week had “a large, beneficial effect” on middle- and long- distance runners.
“The right strength training program will also help you lose fat – lightness is always a benefit for runners,” says renowned strength coach, Charles Poliquin.
So what if you took time off from running, you’re still a runner! And you can still get after it like a boss.
Lift Something Heavy - Strength training is one of the top tips for runners from trainers, so it's super important if you're making a comeback. “Strength is the great protector,” says sports medicine physician Jordan D. Metzl. “Before starting to run again, focus on strength training for at least three weeks," says Metzl.
6 WEIRD THINGS THAT HAPPEN TO YOUR BODY WHEN YOU RUN
The benefits of aerobic activities such as running or cycling are unmistakable. But a few of its odder side effects – like tasting blood during a race, for example – could be mistaken for symptoms of problems.
Relax: strange as these physiological reactions to exercise are, they generally aren’t cause for alarm, says sports medicine doctor Jordan Metzl, author of The Athlete’s Book of Home Remedies. “Many are signs that you’ve worked your body hard,” he says. “Others are temporary issues you can generally easily address.”
Three sessions that will help build your running endurance without adding extra mileage.
Your first thought when training for the City 2 Surf may be to start bumping up the kilometres but distance isn’t everything. A weekly long run is advisable when training for the 14km dash however, your sessions don’t always need to be long and repetitive. There are plenty of other ways to build your endurance and get you race ready this August.
Click here to see how you can turn up your training program.
YOUR BREAKAWAY RUNNING PLAN
If you’re like most guys, you’re a creature of habit. You go to bed at 11 pm, you hit the toilet after your morning espresso and you run the same loop at the same speed in your lunch break.
That’s great for sleeping and shitting, but not so good for your fitness or race times.
A truckload of research shows that different kinds of running deliver specific fitness benefits.
You just went for a run. How many calories did you blast? Chances are, your guess outpaces reality—to the tune of, say, an iced coffee. Overestimating calorie burn is the most common weight-loss mistake runners make, says Lisa Ellis, a nutritionist in Westchester, New York. But it's not the only misstep. Sneaky slipups can derail the weight-loss efforts of even health-savvy runners. Here's how to avoid eight common mistakes.
Running is a sport with a relatively high incidence rate of lower leg injuries, with prevalence rates from 7 to 59 injuries per 1,000 hours of running. Most running injuries are overuse injuries which occur over time as a result of repetitive microtraumas of soft tissues or bones. Because of their slow development, they are challenging to diagnose and treat. The most prevalent musculoskeletal running injuries are Achilles tendinopathy and medial tibial stress syndrome (often called shin splints).
OK, so a lot of us don’t like running any more than we do chafed nipples. But it turns out almost every woman you see merrily bopping along on a treadmill or on the road, at one time or another, absolutely hated running.
So what changed? We asked 9 former running-haters how they turned into pound-the-pavement fans—and how you can, too.
For no particular reason, Forrest Gump decides to go on a run. He steps off his farm porch and runs to the end of the road, to the end of town, across Greenbow County and over the great state of Alabama. Pitter-pattering his way from one side of America to the other in a pair of classic white Nike trainers and matching red cap, he stops only to sleep. When his feet meet the ocean he turns back, and all because he just felt like running.
Are you stuck running at the same pace? We have your solution: start talking.
Training at specific intensities can cause physiological changes that increase your endurance and speed, research shows. Traditionally you’d need a university’s sport science lab to find the perfect intensity level for your body. But a new study from the Biomedical Institute at the University of Leon in Spain finds that your ability to talk while working out may be a reliable way to gauge your effort, too.