City2Surf Event Guide 2014

8/12/2019 City2Surf Event Guide 2014

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THESUN-HERALD SUNDAY, JULY 6, 2014 1

Save $15 off standard entry with the code SURF2014

city2surf.com.au

SUNDAY, AUGUST 10, 2014

RUNTASTIC!A 16-page guide to the worlds biggest fun run

EVENT GUIDE SUNDAY, 6 JULY, 2014


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Get your official event merchandise from

www.city2surf.com.au/shop/merchandise

2014 Sun-Herald

City2Surf

mens - womens - online

2 SUNDAY, JULY 6, 2014 THE SUN-HERALD


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Get ready for race day with our free Westpac SongFit app. Take your training to another

level with tailored playlists and a virtual personal trainer to guide you through the twists

and turns of every kilometre of The Sun-HeraldCity2Surf presented by Westpac course.

Westpac customers can download the app for free at westpac.com.au/city2surf

soundtrack 2 the city

Things you should know:Westpac SongFit is current ly available on iPhone and Android. iPhone is a trademark of Apple I nc. Internet connection required, da ta charges may ap ply. 2014 Westpac Banking Corporation ABN 33 007 457 141 AFSL and Austr alian credit licence 233714 WBC3872/R

EVENT GUIDEENTRY DETAILS: CITY2SURF.COM.AU CITY2SURF 3

The spirit of Sydney on displayComeand run, comeand see, comeand encourage as85,000City2Surf entrants flood the streets of Sydney.

High roller: Kurt Fearnley crosses the line to win the Elite Wheelchair City2Surf last year. Photo: Mick Tsikasa

Iamdelightedto welcomeyoutoTheSun-HeraldCity2Surfpresented byWestpac.Nowin its44thyear, the

annualCity2Surfis oneofthe mostcontestedruns inthe world. Thisyear, about 85,000 runners, joggersandwalkersfrom around theworld

aretakingto thestreets ofSydney.An iconic event showcasing ourbeautiful outdoors, the City2Surfpromotesan enjoyable,fun andactive lifestyleto allthose whoparticipate, whether bycompeting,volunteering,or simply watching.

TheCity2Surfalsoacts asavehicle for a significant fund-raisingeffort itis expected thatmorethan$5 million willbe donatedto almost800charitiesthis yearalone.

Everyonecanjoinin thefun,nomatter whatyourlevel offitness orrunning ability, andexperiencethecommunityspiritand atmospherethatis theCity2Surf.

I acknowledge thecontributionof fund-raisers,eventpartners,FairfaxMediaand NSWGovernmentagencies,and allthosewho contribute to making the event

possible.Iwishallparticipantsa safe and

fulfilling journey.MikeBaird,NSWPremier

Ima Melbourneboy originally.IdheardaboutTheSun-HeraldCity2SurfpresentedbyWestpac, beforeI ranit forthe

firsttime twoyearsagoafter movingnorthof theborder. Butnothingprepared me forthe amazing event.

And I made all the rookiemistakes: I didnt bringenoughwarm clothes for the dawn chillbefore the run; I thoughtI haddefeatedHeartbreakHill,only for

thatquadburningslope toturncorneraftercorner; I kicked waytooearlyonceI hitBondiBeach,notrealisingthe coursecontinues foranother kilometre.And I gotbeatenby a banana.

TheCity2Surfis Sydneywritlarge a celebration,a party, a show,with tens of thousands of people.

Thefield of85,000runners makesitthe biggestannualcommunityracein theworld.Butits notjustaboutthe run;hundredsofvolunteers line the course, localshaulout soundsystemsto inspirerunners, scoresrun infancy dressandlittlekids hangtheir handsoutforhighfives alongthe route.

And, of course, itsall for goodcauses.This years fund-raisingtargetis $5 million foralmost800charities lookingto topthe

$4.1 million raisedlastyear makingthetrainingand strainingworthit.

DavidRoodActingeditor,TheSun-Herald

Nowin its44th year, theCity2Surfis a fantasticevent.Its inspiringtoseesomany

peopleparticipateinoneof theworldsbiggest fun runs.

Stretching14kilometresfrom HydePark toBondi Beach,theraceisoneofSydneys premierannual events,showcasingour citytoa globalaudience.

Hundredsof thousandsofSydneysiders, localandinternational visitors have taken

part,from professionalrunnerstoregular joggers.

Its wonderfulthat thousandsofpeople havealsousedtheopportunity toraise fundsforimportantcauses. Whether

you run, jog or walk theCity2Surf, onbehalf of theCity

ofSydney, I congratulateparticipantsandwish youthe

best of luck.CloverMoore

SydneyLordMayor

Augustis nearlyuponusandthatmeansSydneywill onceagainstage the

worldsbiggest fun run,TheSun-HeraldCity2Surfpresented byWestpac.

Partneringwith FairfaxEvents todeliver theOnetoRun seriesthroughoutthecountryis somethingthat extends Westpacsfoundingprinciplesofhelping Australianstoachievetheirgoals. Atthe

City2Surfin particular, thereisnothing morefulfillingthan

witnessing the great sense ofcommunitySydneyhas on

display, something whichWestpacis soproud tohelpbring together.

Westpac willbe againprovidinga range ofactivitiesaroundthe

course tohelp keeprunnerscoolandentertainedin pursuit of

thefinishlinewelcome

distractions

forsomeIamsure,astheytakeontherenownedchallenges of thecourse. We alsolook forwardtoagainraisingfunds andawarenessforthe WestpacLifeSaverHelicopterRescue ServiceofSydneyand NSWSouthCoast,sotheycan continue theirvitalpatrolsandrescues alongourcoastline.Onbehalf of Westpac, goodluck toeveryonetakingpart in TheSun-Herald City2Surf,presentedbyWestpac onAugust10.

JasonYettonGroupexecutive,WestpacRetail

andBusinessBanking


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4 EVENT GUIDE ENTRY DETAILS: CITY2SURF.COM.AU

Star facesshare tipsPreparation keeps the paindownand the legs pounding

for a good timeorgood fun,writesGrahamOsborne.

Runningfor it: (Clockwisefrom main)Jesinta Campbell, faceof Westpac in the City2Surf; sportspresenter MarkBeretta withwife Rachel and kidsAva,9, and Dan, 6;RockpoolsNeil Perry. Photos: Brendan Esposito, Ben Rushton

Celebrity ambassadorswillhelpboost thefunds raisedtotalforthis yearsTheSun-HeraldCity2Surf

presentedby Westpacto a recordtargetof $5million.Theyll behelpedalongin this

questby ananticipated85,000participantswhowill raisemoneyforalmost800 differentcharities.JesintaCampbell,MissUniverse

Australia2010, isWestpacsface forthisyears eventandwill besupportingtheWestpacRescueHelicopterService.

Growingup onthe GoldCoastandspendingsomuchtimeatthebeach, youdalwayssee theWestpacchopper flyingoverhead.Ihada close-up lookat the

amazingwork thattheydo sohelping toraise fundsand awarenessfortheserviceisaperfectfitforme,shesays.Campbellis lookingforwardto

leadingthe masswarm-upinHydePark onraceday.Thatsprobablythemost

excitingpart becauseeveryoneonthestartlinehassomuchenergyandenthusiasmanditssuch agreatvibe.

Itsalwaysabitofalaughtogetpeopletoloosenupbefore theyrunsoitwontbetooseriousbutIcantwait.

Campbellrecentlysteppedup her

trainingfor the14-kilometreevent.Imcurrentlysittingon theend

ofmybed andcanhardlymovebecause I did such ahardworkoutyesterday. So,yes, Ivebeen uppingit.Preparationis thekey to

exercising, shesays.Whenyouwakeupat6amona

coldMondaymorning,the lastthingyoumight feel likedoing is jumpingupandgoingfor arun.ButI findthatif I have

everythingpreparedfromthenightbeforemyrunners and traininggearontheendofthebed,myiPodreadyto go, housekeysatthe endofthebedso Imnotfumblingaroundlookingfor things then youjustgetup, putonyourgear, headoutthedoorand thereare no excuses.Rockpoolchef andownerNeil

Perry is runninghisthirdCity2Surfinfour years tosupportthe StarlightChildrens Foundationand itsworkwith seriously ill children and theirfamilies.Ivebeenworkingwith Starlight

foralongtimenowandtheydoaphenomenaljob,he says.Starlightlooks aftertheir

emotionalwell-beingaswellandtheyneed thatbalancebecausetheyregoing throughsomeprettyhellishtimes.Perrysayshesnotyetasfitashe

couldbe becauseof some recenttravelling.ButIvestartedabigsix-week

pushand Imgettingintothe rightframeofmind.Forme,itsall aboutintensity

andputtinga lotofenergyintobuildingupmystamina.

AsI getolder, I lookforwardtojust gettingoverthe finish line andstillbeing alive,withouthavingaheartattackalongtheway,he says.City2SurfveteranandChannel7

sportspresenterMarkBerettais

alsokeenonprep. Youcertainlydontwantto be carryingany weightthatyoudontneed toup HeartbreakHill.Obviously, youneed toput somethoughtinto yourtrainingprogram,particularlyas youregettingolder.Its notalwayseasy.IllwatchwhatIm eating andtry

togetoutanddoabitoflightrunningandwalkingand justget thelegsused toit.Berettadidhis firstCity2Surf

more than20 yearsago, whenit wasallaboutracingwithmates...

Butyougothroughdifferentstagesoflifeandlastyearforthefirsttimemywife, ourtwo childrenandI diditas afamily.Wewalkedandran andpiggy-

backedandstopped to lookatbandsandwhateverelsewas happeningandwehada greattime.I haventdecidedyet which

charity Illbe raisingmoneyforthisyearbut I imagine it will probably betheWestpacRescueHelicopterbecause theydo suchawonderfuljob,Beretta says.


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Keep moving with us atcityofsydney.nsw.gov.au/walking

Walk the City2Surf this yearand experience our beautifulcity on foot.

All the heroes of the City2Surfhelp to make Sydney adynamic international city.

Walkyour city

Experience Sydney like a local

EVENT GUIDECITY2SURF 5

An exhilarating journey to the sea

Jubilant atmosphere: Melinda Ham (centre) and scenes from last years City2Surf. Phot os: Jenny Evans, Fiona Morris, Ben Rushton

Younever forget theexperiences of your first City2Surf, writesMelindaHam.

Forthe uninitiated,TheSun-HeraldCity2SurfpresentedbyWestpacis aniconicSydney institution,

oneoftheworldsbiggestfunruns,inwhichmore than1.5millionpeoplehave taken partoverits 43-yearhistory.Theemphasisis onfun andcamaraderiein this14-kilometreevent. Joininga multicolouredmassofpeople snakingfromHydePark toBondiBeachisan experiencetotreasure.

For 17years, Ive runorwalkedtheCity2Surfwithmybest friendBarbandour children.

Ican recallmyfirsttime,ninemonths aftermydaughterJasminesbirth .. .

We lineup sandwichedat thebackofthe packin betweenhuman-sizedcondoms,Lego blocks, Spidermanandgorillas, alongwithmums anddadspushingprams,and pensionerspushing themselvesin wheelchairs;

I hardly knowwhatto expect.Butthen suddenlythe startgungoesoff, andcompletely notof myownaccord, I ambuoyedby thecrowdoverthe startingline andonmyway.

Themostmagicalmoment isprobablyjust afewminutes lateraswe rundownWilliamStreet.Lookingahead andthen quicklybehindme, I realise that I ampart ofsomethinghuge;a writhingTechnicolorbodyof peopleallhavinga blast.

Myeuphoriacontinuesasweallostleourwayintoa comfortable

pacewindingaroundEdgecliffandontoDoubleBaywhere theresalwaysaheavymetalbandbeltingouttunesona shops rooftop.

Justas I come aroundthemagnificentcrescentof RoseBay, anarmyof half-naked,beer-guzzlingSmurfs, smearedin bluebodypaint,readilyshake handswithalmosteveryrunnerthat passes.

Slowlyitdawnsonme thatthisraceis justgettingserious.

I startto feel theburnonthebackofmythighs andcalvesasweheadupthe firsttwistof HeartbreakHillatthe 7-kilometremark.

Thegirls fromKincoppal-RoseBaycheerencouraginglyoutsidetheirschoolgatesand homeownerssprayhoses aswe pass,while

entrepreneurial kidssell lemonadeandlollies,but thehill justdoesntseemtoend.

Justas Imbeginningto fallbehindpeoplewho look twicemybreadthand old enoughtobemydad, atDoverHeightsI reachthetopofthe mountainat NorthBondi.

Catchinga glimpse oftheseawinkingoff Bondi Beach,myspirits

liftandmyfeetfallintimeto thetunesof ajazzbandplayingunderabusshelter as I headdownhill.

Finally reachingthe finishlineandreceivinga medallikea herofroma volunteer(alongwith tensofthousandsof others), therush ofexhilaration andreliefwipesawaythepain and,already, I beginto thinkabout thenext year.


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Right on course: Whether youre in itto win it, having fun on the run, or,like 11-year-old Lachlan Marr(below), helping out last year byhosing down runners at the top ofHeartbreak Hill, theres something

for everyone inthe Sun-HeraldCity2Surf. Photos: James Alcock, BenRushton

The finish

Thecourse

Industries,MoorePark.Openingdays:Thursday,August7Friday,August8Saturday,August9Thosewhoenteredthe City2Surf

on,orafter April30,must collecttheirracepackfromthe Expo.Noracepacksareavailableon eventday.Bringyourprintede-ticket,or haveitavailableonyourmobiledevice,to

collectyourracepack. Afamily

memberorfriendcan pickupyourpackforyouwithacopyofyoure-ticket.Pleasestore yourpackin asafeplacebeforeraceday.Forinformationonhowto getthereandup-to-datetimespleasevisit ourwebsitecity2surf.com.au

RoadclosuresandspecialeventclearwaysOnevent day,variouscentral

SydneyandEasternSuburbsroads

alongtheCity2Surfroutewillbeginclosing at3.30am andwillprogressivelyreopen fromnoon.Allroads will bereopened by4pm.Specialeventclearwayswillbein placefrom 1amto 4pm,sochecksigns beforeparking.Vehiclesparked inspecial eventclearwayswillbetowedandfinesapplied.Forup-to-datetrafficinformation,see livetraffic.comor

phone132701.

CarparkingWestronglyadviseentrantsnottoparkcarswithinthe widerBondiarea.Therewill beverylimited parkingoptions.Vehiclesparkedillegallywillbetowedawayand finesapplied.

Privatebusand coachparkingPrivatecharterbusescanpick uppassengersfromthedesignatedloadzoneonthe northernsideof Curlewis

StreetbetweenGlenayrAvenueand

130CurlewisStreet, Bondi.Thebestaccessroutetothis locationiseastboundonCurlewisStreet.OperatorsmustnotethatCurlewisStreetisnot abuslayoverfacilityandbusesparkedinthe specialeventclearwaywillbe towedaway.Privatecharterbusesshouldlay overinOSullivanRoad(easternside)betweenNewSouthHeadRoad andOldSouthHeadRoad.

ResultsFindoutyourtime andwhereyoufinishedonlineatcity2surf.com.auontheeveningof Sunday,August10, 2014.

MerchandiseTheofficialmerchandiseisbroughttoyoubyadidasandRebel. Thisuniquerangehasbeenspecially designedusingthelatest sporttechnology,allowingforgreatercomfortwhenexercising.This merchandiseistheperfectmementoofyour participationinthe2014 City2Surf.Availableonlineatcity2surf.com.au

RunforacauseandwinParticipantsin the2014City2Surfwhoraise$100ormoreforcharitywillgointhedrawto wintwo LANAirlinesreturnflightsfromSydneytoSantiago,Lima,Rio,SaoPauloorBuenosAires.Toentersimply tellusin50 wordsorless whyyourerunningforcharityonyour personalFacebookpageandtag@sunheraldcity2surf.Formoredetailsvisit

city2surf.com.au


Aiming for asmooth run

mlookingafteryourgearto gettinghome,planningfortheeventiskey.

Thestart

tartmuststartin yourallocatedgroupeivean officialfinishingtime.Ifeginthe raceaheadofyouratedgroup,yourbibtag willnotateandyouwill bedisqualified.edontarriveat yourstartingpareamorethan 30minuteseyourdesignatedstartingtime.

ngtotheracestartctransportisthe waytogo your

HeraldCity2Surfpresentedbypacentryincludeshassle-freelonpublictransportto andfroment.Just showyourchestbib

onSydneyTrains, regulareyBuses(STA)services,Hillsbus607and 610services,ForesthLinesroute270 services,al-eventbusesfromBondiBeachndiJunction,LiverpooltomattaT-waybusesandregulareyferries.Someextraservicesbeenscheduled.Checktheportinfopageaturf.com.aufordetails.Planningripis simple;seeportnsw.infoorphone131 500.

droparrangementsdroplocationsfor variousstartpsarelisted below: ArchibaldFountaind outsideHydeParkBarracksrinceAlbert Roaden StJamesStatione cornerofLiverpoolandegeStreetsowoutsideHyde ParkBarracksrinceAlbert Roadngedoesnot haveabagserviceentrantsareencouragedtoypersonalitemswith themtodi.asemakesureyou arriveatthectdrop-offlocation.Startgrouprcodedclothingbagswill beableateachdropoff area.elastbaggagetrucks willleave atmsharp.Nomorebagswill beafterthis timeasthey cannotbeportedintimeto thefinishforrrival.Clothingbagsleftherebutwiththe trucksattheatedlocationswillnotbeportedtoBondiBeach.

dropwhathappens?

willbe givenasee-throughbag

atthebaggagearea.Writeyourbibnumberon theoutsideofthe bagwiththe markersprovidedandfollowdirectionsas towheretoplace yourgear.Onlybringwhatyou need.Onlyindividualitemsmaybe placedwithinthebag eg.T-shirts,jumpers,gloves.

Donotleaveanyvaluablesin yourbag.Allcare butnoresponsibilityis

takenforanylost ordamageditems.

Nopersonalbagsof anydescription(backpacks,purses,handbags)willbeaccepted.Showyourbibwhen leavingyourbagwiththe baggagevolunteers.Afteryourrun youwill beaskedagaintoshowyour bibtocollectyourbagfromthe gearcollectionarea.

Gettinghomefromtherace

Specialeventbuseswill beleaving

fromthesouthernend ofBondiBeach,onCampbellParade,from9.10am.Thesebuseswill gotoBondi Junctionstationonly.Fromthere,youcan catchoneofthe extratrainsbackto thecityorotherbus services.YourCity2Surfentryincludestravelonpublictransportto andfromtheevent.Non-participantswill needavalidticketfortravel toandfrom theCity2Surf.Ifyouretravellingasa

family,youcanbuya $2.50Family

FundaySundayticketforeachfamilymember.

Fitness&HealthExpoandracepacksCollectyourracepacks andstockuponthe latestfitnessequipment,apparel,sportsnutritionandsupplementsfromawide varietyofexhibitorsofferinggreatshow-onlyspecials,atthe officialFitness&

HealthExpo,locatedat RoyalHallof


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6-9AM WEEKDAYS

10 EVENT GUIDE ENTRY DETAILS: CITY2SURF.COM.AU CITY2SURF

Monitors to measure your burn

Move it: (Clockwisefromabove)

JawboneUP; theFitBit; RunKeeper;

theGarminForerunner220;

Couchto 5k;Wii FitU.

There are gadgets and apps toguide your exercise and evenyour sleep,writesOwenThomson.

Trackingyour trainingprogress in real-timehasneverbeen easier, thankstoan enormousrange of

high-techgadgetsand appsdesigned totell youexactlyhowyouretravelling.Topof themust-have listfor the

fitnessconscious?Ultra-coolwristbands andwearableactivitytrackerslike theFitbitOne.It tracksyoursteps, distance covered,caloriesburnedandevencountsthenumberof stairsclimbed.At night, itmeasures sleepquality, helpingyoulearnhowtorest moreeffectively.Italsowakesyouinthemorning.$129.00 fromRebelSport.TheJawboneUP24

offersa similaralternative.OperatinginconjunctionwiththeUPApp,thisband

connects toyoursmartphoneviaBluetooth,enablingthedisplayof real-timeprogressupdatessuch asthenumberof calories beingburned. Thedevice also tells youhowwellyousleptbasedonhowyoumoved.Lifestyleand exercise datacollectedover anextendedperiodcanalsobeusedto formulatecomplexgraphsoutliningyourprogresstrends andimprovements.$179.95from theApple store.TheGarminForerunner220 is

another popularwearable.A heart

ratemonitor-compatible,GPS-enabledsportswatchthatrecordskeydetailsof yourexerciseactivity,its designed forboth indoor andoutdooruse.Seriousrunnerscancreate customisedintervalsessionsandviewtheirperformance foreachone.Its in-built accelerometerenablesyouto seeyourstep-per-minute datawithout havingto useaseparatefootpod.Whenitcomestotrackingcaloriesburned, theForerunnerprovides accurateinsightvia heartrate-basedcomputations,and alsolets youset

heartratealerts tonotify youwhenyoureabove orbelow specified targets.$389.00fromRebelSport.Forthosewhomay

notwanttobuyaspecificfitness-monitoringdevice,theplethoraof available

fitnessappsrepresentsanotherviableoption.Aimedsquarely at

seriousrunners,RunKeeperProuses iPhone

GPScapability totrackathleticprogress.It monitorsparameterslikespeed, distancecovered,and evenshowssplit timesforeachkilometrerun.Whoneedsacoachwhenit canalso deliveraudible timeand distanceupdatesthroughyourheadphones?CreatedbyFitness Keeper,RunKeeperProisfreefromiTunes.Fortheaspiring runner, Couchto

5kisanappthataimstohaveyou

doingjustthat gettingoff thecouchandrunningfive kilometresregularlyin justnineweeks.Offeringworkoutsrangingindurationfrom20to 30minutes,eachsessionis basedon intervalsinvolvingjoggingandwalking.Designed tostart youout doingmorewalkingthanrunning, iteventuallyhelpsbuild yourabilityandfitness levels tothe stagewhereyoureable tomeet your initial5-kilometregoal.Once achieved,triumphantuserscan thenprogresstothe nextchallenge viathe Couchto10kapp.Produced byFeltTip,you

candownloadCouchto 5k for$2.49fromiTunes.Forsome fitness-conscious

individuals, thebest thingaboutWiiFitisyoudontevenhavetoleavehome toworkout.Designed forusewithWiishome gameconsole, itusesa platformdubbed theWiiBalanceBoard.Notdissimilar toa

setof bathroomscales, theboardmeasuresyourweightandalsodetects yourcentreof balanceasyouexercise.All up,Wii Fitfeaturesmorethan40 activitiesspanningyoga,strength training,aerobics andbalancegames.WiiFitUwith BalanceBoard,

$139.00,fromJBHi-Fi.


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THE SUN-HERALD SUNDAY, JULY 6, 2014 11


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SOP1079

The perfect City2Surf startat Sheraton on the ParkIdeally situated at the starting line of the Sun Herald City2Surf, Sheraton on the Park

is the perfect place to stay. Relax pre-race with luxury accommodation plus:

Access to the Sheraton Club including pre-dinner drinks

and canaps as well as a light pre-race breakfast* Complimentary access to rooftop pool & health club

Book at sheratonsydney.com or call 02 9286 6000 and quote SPONSOR.

$339*Sun Herald City2SurfSaturday Special from

per room

sheratonsydney.com

*Valid for stays on 10 August 2014. Pre-dinner drinks and canaps as well as a light continental breakfast buffet will be served in the Sheraton Club on level 21.New business only. Subject to availability. Cannot be used with any other offers. Not valid for group bookings. Sheraton on the Park, 161 Elizabeth Street, Sydney. 2014 Starwood Hotels & Resorts Worldwide, Inc. All Rights Reserved. Aloft, Element, Four Points, Le Mridien, Sh eraton, St. Regis, The Luxury Collection, W, Westinand their logos are the trademarks of Starwood Hotels & Resorts Worldwide, Inc., or its affiliates.


Buildyour running stamina in stages, a leading personal trainer advises.MelindaHam reports.

Ifyou can run sevenkilometres, ata pushyoullbe able torun 14

on the raceday.

DayneWalker,ACPE

Stepping up: A hilly course provides great training for the up-and-down kilometres of the City2Surf. Photo: BenRushton

Ready, set, go

Preparationis halfthebattle when training for alongrun, especiallymentalpreparation, sayrunning

experts. Andit doesnt matter if you

trainformonths orjustweeks, ifyousetrealisticgoalsyou canstill giveityour best shot and feel a sense ofaccomplishmentat thefinish.

Butbeforeyou starttraining,thefirsttipfor anyone beginnerormarathonrunner is:buy therightshoes.

Youcangothe wholehogand getprofessional advice fromsomeonelikea podiatrist,whichis relevanttopeoplewithpreviousinjuries,ortakethe cheaper option andgosomewherelike Athletes Foot andtheycanfitthebestshoesforyou,ifyour feet are flat or roll out or in,saysMichaelCunico, FitnessFirsts national personal trainingmanager.

Onceyou have shoes,progressively buildingup yourstaminais thebestwaytogo.

Its literallyone minuteat atime,Cunico says.Runfor oneminute,walk for four, over 20 minutes thenbuild it up every training session, tomorerunningand lesswalking.

Thenyouare notbitingofftoomuch,too early.

Draga friendalongtootokeepupthe motivation.

DayneWalker, fitness courseconvenorat theAustralianCollegeofPhysicalEducation, suggeststhispatternfor beginner, intermediateandadvanced trainingprograms:atleasttwointense,qualitytrainingsessions aweek,thenonelonger runataneasypacethatyouincreaseincrementally bya kilometreeachweek.

Itellmyclients thatevenif youcanrunseven kilometres,at apushyoull be able to run 14 on the raceday,he says,addingthata heartratemonitorcanlet youknow ifyouareoverdoingit ornotworkinghardenoughto improveyour fitness.

Forinterval training, pick

landmarkson yourrunningroute,suchas lamppostsor trees,runfastbetween them, recover for a coupleofminutes,andthendo itagain,Cunico suggests.

Topreparefor theaptlynamedHeartbreakHill,incorporate somehillintervals intoyourprogram

running fastup andslow downseveraltimes. Gaining familiaritywith the course can also help you ontherace day, Walkersays.

Ifyourana differentfouror five

kilometresection overa fewweekends, youcould eventuallycover thewhole course andknowwhatto expect and how to paceyourself,he says.

Also practice drinking water andenergydrinksregularly. Takingglucosegels orlollies (ifyou findthathelpsyourstamina)can helppreventnausea onrace day, Walkeradds.

Peoplehaveto findout whathydrationworks best.

Theycantry autilitybeltwithlittle bottles in itand takelittlesips.Dont gulpit,he says.

Forthe trainingplan thatsbestforyour ability, courtesyof adidasandAthletics AustraliaaccreditedLevel3 DistanceRunningCoachRupert VanDongen,see:city2surf.com.au/training-plans

Minimiseyour riskof injury

Runningcan leadtoa varietyofinjuriesfromminor (blisters,chafing,cramps)to themoredebilitating (shinsplints,stressfractures,strainsand sprains).

Someof theseare easilyavoidedbyusing properlyfittedrunningshoes.Makesure thattheyprovideenoughcushionandweartheminbeforerace day.

Ifyouarekeentotryoutbarefootrunning,ittakesweeksofre-learninghowtorun andsafelyplaceyourfeetnotsomethingto startthe daybeforealongrace.

Pre-emptivelyusingVaselineanywhere youimagineis goingtochafe,fromyourunderarmstoyourgroin,canpreventa nastyburnafterwards.

Intrainingcircles,thejuryisouton stretchingbeforeyourun.MichaelCunico,FitnessFirstsnationalpersonaltraining

managersaysthatitsbesttodo amoving warm-up.Aslowjogtostretchoutyour

musclesisbetterthanstationary,standingstretches,he advises.

DayneWalker,the fitnesscourseconvenerat theAustralianCollegeof PhysicalEducation,addsthatamovingcooldownforatleastfiveto10minutesafterarunisalso essential.

Evenafteryoustoprunning,yourbloodis stillpumpingtoyourlegssoifyoustopcompletely,you riskfainting,he says.

Keepon moving.Dontsitorstandstill.Helpthelacticaciddissipatefromyour muscles.

Hydrateyourselfwithsmallsipsduringtherunto avoid

crampsanditsvitaltokeepdrinkingafteryourruntoreplenishfluids,glucoseand electrolytes.

Butsomeeventsarebeyondyourcontrol.

Noamount ofpreparationcanprevent youtrippingandspraininganankleonthecurborfallingoveranotherrunnerorhurtingyourselfin someother way.

Justbeawarethatasoneofthebiggestfunrunsinthe world,TheSun-HeraldCity2Surfpresented byWestpac is very,verycrowded.Beingtoo keentoweaveand dodgebetweenothercompetitorstogetupfrontmayleadtoanearlyfinishinthe hospital.


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The fastest way to fitnessRunning is simply the

bestmedicine,writes

CliveHopkins.

Whatcomes naturally:Running is a convenient workoutthat can be doneanywhere, any time, with no training required. Photo: iStock

Humansreallyare borntorun,says Sydney-based personaltrainer MikeMoore.

Itsa verysimpleformofexerciseits lowcost,andyoucan doitanywhere,anytime.

Mooresclientsrangefromcompletenovices,right upto thekindof eliteathleteswhowillrunTheSun-HeraldCity2 Surf presentedbyWestpac in underan hour.

Moore believes thatwhenpeoplestartrunningtraining, theynoticeanimprovement intheir fitnessveryquickly, morequicklythan theywould in other forms of exercise.Yourbody alreadyknows howto doit,which is theoppositeof something

like swimming.And while there are techniquesinvolvedin running,itsnotnecessary togo downthe technicalpathto getsomethingfromthe activity.

For anyone takingup running forthefirst time,Mooreadvisesgettingsomecorrectfootwear(whichdoesnt have tocost $300),beforesettingachievablegoalsfor yourself.

Imbig ongettinga sense ofachievementfromexercise.Forthefirsttime ever, thismightjust berunningfromone lamp postto thenextlamppost.

Theruleofthumbforthosestartingout is thatyoushouldbeableto talkwhilejogging. Youshouldbe comfortable, so thatattheendofa run, youfeelyoucouldhavedonea bitmore.

Eventhosewhoresisttheideaofrunningcan get alotout ofit.

Moore recalls oneclient sayingtohim,ifyouevermakemerun,Ill leave.

Shedbeen madeto runat school,andgot noenjoymentout of it.Now,though, shes doneseveral10-kilometre races.

For Moore,oneof themoststriking benefitsof running is thepotentialfor weightloss. Illstickmyneckoutandsaythat, inmyexperience,if someone startsrunningtwoor threetimesa week,theirbody willchangeforthe better.

Mooresreluctantrunner clientlostan incredible20 kilograms,essentially, he believes, justfrom running.

Incontrastto somethinglike

cycling,runningis a whole-bodyexercise thatuses upperand lowerbody muscles,s ays Dr Rhonda Orr,seniorlecturerin exercise andsportsscienceat TheUniversityof Sydney.

Thechanges[adaptations]broughtabout by aerobic exerciselikerunningare verybeneficial.

Whatlaypeoplerefertoasanincreased fitnessor aerobiccapacity, healthprofessionalsrefertoas animprovedVO2max score.

Orrsaysthere aretwocomponents toVO2max anessential componentto dowith yourheart,and a peripheralcomponenttodo withcapillary (smallbloodvessel) density and mitochondria(theenergystorehouses ofthebody), and associatedenzyme action.

Ifwelookat theheart,runningtrainingovertimewillleadto adecrease inthe restingheartrate,aswell as a decrease in the sub-maximalheart ratefor anyactivity,saysOrr.Thisis good adaptation.

Thereis alsoan increase intheheartsstrokevolume, thatis, howmuchbloodis ejectedfromtheheartduringeverycardiaccycle.Theheartis pumping moreeffectively,leadingto improvedcirculation.

Aside from the benefits to theheart,runningrequiresthe wholebody to worktogether in unison, todeliver moreoxygen tothe workingmuscle. Increased mitochondria andenzymeactionleadsto improvedfat mobilisation.

Theincreasedcapacitytotransportfatsleads toan improvedfatutilisationduringexercise, says

Orr. Bydoingthis, youspareyourglucoseor yourglycogen stores,which your body uses for shortbursts of energy.

Whenyoutrain well,yourenotonlytrainingyourmusclesandendurance youre trainingyourbody to use optimal energy stores.

Its thisbetter fatutilisationthatcanresult inweightloss.

Runningtrainingcan alsoleadtobetter blood glucose control.

Thisis alsogoodfor ourgeneralhealth,says Orr.

Ifwe improveourglucosekinetics,we canhelpretard,notjusttheonsetof type-2diabetes, butpotentiallyalsothe onset ofmetabolicsyndrome.Thisis a clusterof conditions:high bloodpressure,highglucose, highcholesterol, andexcessbody fataroundthe waist,

whichare allconnected withcardio-vasculardisease.

Forthosewho alreadyhavetype-2diabetes, runningis a good adjuncttotheir medication,and running canalsohelp reducebloodpressureinmildly hypertensive patients.

Moore, though, believes thatrunningis goodforyouin waysthatgofar beyond thephysical.I feelitsalsoa greatbenefitfor mentalhealthsomethingyoucanenjoybybeingby yourself, or as part of a group.

Thegreatattractionof running isbeing able to do it anywhere,whether itsa city or the Sinaidesert, hesays.

Iveactuallyused running toexplore NewYorkCity.You seepeopleandplaces youwouldnt see ifyou were in a car, because youreamongst it.


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YOU GOOD

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Nutritionkey to

preparationThe right diet and fluid intakewill helpyou reach

maximumperformance, writesCliveHopkins.

Thirsty work: Its important to keep well-hydrated during an event such as the City2Surf.Photo: Jenny Evans

Allrunners will tellyouthatyouonly getout whatyou put in and thats astrue ofwhatyouputinto

your body as whatyou put into yourtraining.

Myadviceis totrain physicallyandto trainnutritionally,saysDr TrentWatson,conjointseniorlecturer in nutritionand dietetics attheUniversity of Newcastleand anaccredited dietitian.

HeranTheSun-Herald

City2Surfpresentedby Westpacin 2009.Togetthe bestresult,Watson

recommendsa low-fat,high-carbohydrate, moderateprotein diet.

Carbohydrates arethe primaryfuelthatwill getyouthrougha racelikeCity2Surf, hesays.

Theres noneed toconsumeextracarbs inthelead-up toanycompetitionthatlastsless than60minutes. Theres noperformancegain.

Thisis because mostpeoplehavesufficientglycogenstoresto get

themthrough anhour-longworkout.Forquality carbohydrates,

Watsonlistsbread,cereals, pastas,fruitand low-fatdairy. Hisproteinrecommendationsincludefish,chicken, meat,eggsand dairy, andfor vegetarians, Watson suggestsnuts,seeds, legumes, tofuand meatalternatives.

Any diet should be supplementedbyple nty of vegetables to providean adequatesupplyof vitamins

and minerals,he says.For performanceon theday,though,and forwhatcould meanthedifferencebetweenfinishingand notfinishing,the keyis hydration.

Hydrationlevelsare easilyself-monitored,saysWatson. Ifyoururineis paleyellow, youare drinkingenough fluids.If it is darker, youneedmore.

Eliteand otherseriousrunnerstypicallydontneed todrinkanythingduringa raceof thislength.

Recreational runners, though,areadvisedtouse thedrinkstations, saysWatson.Forthose

uncertainhow muchwaterthey

needto stayhydrated,he suggestsdrinking350 to750 millilitresduringtherace,especiallyif youare thirsty.

Thirstisasignthatyouarealreadyde hydrated.

Ifitsreallyhot or humid, whichis unlikelyat City2Surf, anincreaseoffluid intake maybe required.

Hisadviceon alcoholis toabstainonthe evening before therace.

Theres anadvantagehere tofollowinggeneralhealthadviceontheamountsof alcoholconsumed,especiallyin regardto alcohol-freedays,he says.

Althoughbeing met on the finish

lineby friendsand family offering

analcoholicbeveragemay seemaromantic image,Watsonadvisesnottorushintothis.

Peoplemay wantto celebratefinishingwithanale ortwo,butrunners doneedto refuelandrehydratefirst.

Exactlywhat runnersshouldeatearlyin themorningbefore a racesuchas City2Surfis anage-oldissue.

Watson recommendskeepingarecordofwhatandwhenyouateduringyourtraining, andusing thistoreflectbackonwhatmade youfeelgoodor otherwise.

Thiswill giveyouthe confidence

toconsumewhateverthatwas ontheday, andwill helpovercome thenaturalanxietythatpeople feelatthebeginningof anevent.

Finally, competitorsin theCity2Surfwill nodoubt beglad tolearnthatcaffeineisno longeronthe listof performance-enhancingsubstanceselite athletes aretested for.

Caffeinewont provideanyperformancebenefitforrecreational athletes, says Watson,buta coffeein themorningbeforetherace isntgoingto doyouanyharm either.


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ACKNOWLEDGEMENTS

As the worlds largest run and Sydneys favourite sporting event, the City2Surf comes to life each year due to the hard work and dedication of the many volunteers, participants,

The Sun-Herald and Fairfax Events; with the assistance of our valued partners, community groups, government agencies, councils and countless individuals who have lent their

time and energy. We gratefully acknowledge the support of the following partners who have helped make 2014 such a success.

Event Partners

Government Partners

Major Partners

Events

Event Producer Presenting Partner

Media Partners

Supply Partners


A family-friendly fitness planParents andkids should train together, to stick together for thewhole race,writesMelindaHam.

Walkthis way:Familymembers of all ages can take part in the City2Surf. Photo: Jenny Evans

PartofthebeautyofThe Sun-HeraldCity2SurfpresentedbyWestpacisthatits a totallyinclusive

event; opento anyoneof anyagefrompre-schoolto pensioners,atanylevelof fitnessor mobility.Wheelchairsand pramsareencouraged.

Youcan walk it, jog it, pushsomeone elsealong,run forcharity,aimfora personalbest aloneorwith friends and family in tow.

KarenPyke,ownerof BootyCamp, a nationalchain ofwomensfitnessbootcamps, saystrainingwith yourfamily for theCity2Surf isafun wayto getfitwithasharedgoalinmind. Its somethingfamiliescandotogether. Its certainlynotunachievable.The firstthingis tocreate a trainingplan.Dontkeepputtingit off, shesays.

Sitdownwith everyoneand lookatyourweeklyschedulesandsee

howyoucanincorporate trainingafterschooland workon eveningsorweekends. Be realistic, otherwise itwonthappen, I knowweare allcrazybusy,she says.Anyothersportsthatfamilymembersplaycountas fitnesstraining too,likebasketball,soccer orAFLpracticeorevengoingon abikeor bouncingona trampoline.

Pykesaystheaimshouldbetosetasideat leastone longer trainingsessiona week totrain togetheras afamily.

Find routestowalkor jogaroundtheneighbourhood, anearbypark or

sportsoval.Includea longerrunthatyoukeep increasing in lengthandalsopractice intervaltrainingbyrunning fastacrossthe oval andslowbackor betweenother landmarksalongtheway. Have funcompetitions.Raceagainstyour kids

andget themto raceagainst eachother.Motivate eachother,Pykesays.

Buyingsturdyrunningshoesforeveryfamilymemberis alsoessential toavoidinjuryduringtrainingand onrace day, sheadds:

Youneed realrunningshoes notjust cross trainers. Shoparoundandyoull be surprised at the bargains.

If youstick toyour trainingschedule andincludeintervaltrainingand occasionalhills,everyfamilymemberis goingtoimprove

theirperformanceover time.Rememberif youare goingtosticktogetherduringthe race, youareonlyas strongasyourslowestpersonsoyouall needtobuildupstamina together,she says.

Also practice sipping waterandenergydrinksduring training, soeveryoneis accustomedto hydratingthemselvesand doesnt feelnauseous.

Enteringthe raceas ateamandevensupporting aparticularcharitythathasapersonalresonance,suchasone thatsaboutresearchortreatmentfor adiseaseor conditionthathasaffectedanother relativeorfamily friend,can alsoheightenyourfamilys senseof workingtogetherfora greater purpose.

Ontheracedayyouneedtobeclearaboutyourgoals;whetheryouaregoingto splitup,run inpairsorseparatelyorif thegoal isto finishtogetheras a family,Pykesays.

Howeveryouagreeto doit, youllhave a greatsenseof achievement.Mostpeoplecan walk14 kilometres,itsjusthowfastyouwanttodo itorif justfinishingis thegoal.

Preparingyoungerchildrenenteringthe raceforthe firsttimeforthecrowdsisalsoagoodideaandwearingbrightc lothingandhavingyourmobile numberwritten on theirarmcanminimisedramasif theygetlost.A simplecostumethatis notgoingtomakethemtoohot, suchasafunnyhat, crownor cape canhelpgetthem intothe City2Surfpartymood.


15/15

Westpac is proud to support the Westpac Life Saver Rescue Helicopter Service, Sydney

& NSW South Coast, the longest serving search and rescue helicopter service in Australia. Founded in

1973, it has carried out more than 23,500 flights ranging from medical emergencies through to

search and rescue missions. On average, over 2,000 lives are saved every year. Its Westpacs official

charity for The Sun-HeraldCity2Surf event. By running, youre helping to save lives.

To find out more or enter the race, visit www.city2surf.com.au/westpac

keep running,so we can keep saving

2014 Westpac Banking Corporation ABN 33 007 457 141 AFSL and Australian credit licence 233714.

WBC3916/FP


City2Surf Event Guide 2014

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