Preparing for City 2 Surf
Racers leap at the sound of the start siren, if you look close enough you may see one of our West Ryde Physio’s - Image sources from City2Surf website
With four months to go and fourteen kilometres the totalling distance, it is important to prepare with adequate lower limb and core strengthening exercises, and correct load management with long distance running.
Prior to starting, it is important to have your current baseline assessed and reviewed in your pre-race appointment with our West Ryde Physiotherapists to review how your body is moving in mobility, flexibility and strength. Bring in your current runners so we can complete the assessment as race ready as possible.
Next we will focus on reviewing if there are any current niggles or areas that may be of concern when commencing training for the race.
After reviewing how you are moving, and your baseline our friendly physiotherapist will commence an individualised exercise; strengthening and stretching plan to prepare you for a pain free race experience. The main focus will be on not only lower limb and core strengthening but also building your confidence and endurance with the kilometres.
Important exercises to commence are particularly to prevent and minimise any undesired pain while ramping up your training.
These exercises below are vital in keeping healthy lower limb and core strength to assist with pre-race readiness.
Side Planks
Vital for core strength!
Side-lying on mat, keep your shoulder blade activated and strong
Raise your hips towards ceiling
Engaging core and lower back muscles
Complete 6 – 10 reps of 3 sets
Watch out for your shoulders
Glute and Core Strength
Keeps lower back, glutes muscles, and torso strong!
Four point kneeling
Keeping torso straight raise leg back and opposite arm forward
Complete 8 – 10 reps of 3 sets
Watch out for your lower back position
Heel Raise and Hops
Maintains lower limb power!
Raise heels up and down keeping balance
Maintain heel height both sides
Complete 12-15 reps with 3 sets
Progress to jumping then single leg hopping
Complete 20 reps with 3 sets
Squat
Vital to keep lower limb muscles strong!
Feet hip width apart
Bend hips back then knees
Use a band for extra resistance
Complete 8 – 10 reps with 3 sets
Feet hip width apart
Bend hips back then knees
Use a band for extra resistance
Complete 8 – 10 reps with 3 sets
Lunges
Vital to keep lower limb ranges mobile!
Move one leg forward, and one leg back
Keep torso straight
Bent front knee forward making sure knee does not pass toes
Complete 6-8 reps with 3 sets
These are helpful foundational exercises that you can start with for pre-race strength training. Your West Ryde Physiotherapist will then build on these strength exercises with running load progressions, hill starts to build up your running tolerance.
It will be very beneficial to have your initial appointment assessed by our West Ryde Physiotherapist to provide you with step-by-step weekly targeted management plan to cater for your needs and reduce any change of niggles building up.
You can reach our friendly physiotherapists booking online or calling us on 9809 3854 today!