Top 5 Tips to Prepare for the City to Bay
The City to Bay is one of Adelaide’s most iconic fitness events.
Whether you’re aiming to run the half-marathon or the 12km distance, preparation is key to help you perform at your best and to reduce your risk of injury along the way.
As a Podiatrist who specialises in running assessments and biomechanics, I work with runners of all levels to help them reach their running goals.
Over the years, I’ve seen too many people enter race day underprepared or carrying niggling injuries that could have been avoided with the right planning.
Here are my Top 5 Tips to help you get ready for this year’s City to Bay.
1. Put The Work in Before Race Day
Don’t leave your training to the last minute.
Giving yourself at least 8-12 weeks to prepare allows you to gradually increase your running load and distance.
This is one of the best ways to prevent overuse injuries such as Shin Splints, Achilles Tendinopathy, Plantar Fasciitis, or knee pain.
A progressive training plan helps your muscles, joints, and cardiovascular system adapt safely to the demands of running longer distances.
Start with 2–3 runs per week and gradually build up your distance while having a mix of long slow runs and higher intensity interval training.
2. Book a Running Assessment with a Podiatrist
If you’re serious about running pain free and performing at your best, consider a running assessment with a Podiatrist who specialises in biomechanics.
We assess your gait, running technique, strength, and footwear to identify any imbalances, weaknesses, or potential injury risks.
Whether you're a heel striker or forefoot runner, have a high arch or flat foot, understanding how your body moves helps us fine tune your training and footwear to help you achieve your goals.
3. Invest in a Great Pair of Running Shoes
Wearing the wrong shoes is one of the most common causes of running injuries I see in the clinic.
Your shoes need to be appropriate for your foot type, running style, and training surfaces.
They also need to fit correctly in length, width, and depth.
Your feet can swell during longer runs, so a proper fit helps prevent blisters, toenail issues, and discomfort.
A running shoe assessment can help you choose the right pair (or two) to support you through your training block and on race day.
4. Plan Your Nutrition and Hydration
Just like your muscles need time to adapt to running, your digestive system needs time to adapt to fueling while you move.
Practice your hydration and nutrition strategy during training.
This may include water, electrolyte drinks, gels, or snacks.
This helps avoid gastrointestinal issues on the day and ensures you have the energy and endurance to finish strong.
Don’t experiment with something new on race day!
5. Enjoy the Day and Have Fun
Completing the City to Bay is a great personal achievement.
Soak up the atmosphere, cheer on fellow runners, and remember why you started this journey in the first place.
Whether you're aiming for a PB or simply want to cross the finish line feeling good, preparation will help you enjoy every step of the day.
And if things don’t go perfectly, there’s always next year!
We are Here to Help
If you planning on running the City to Bay, the first thing to do is book an appointment with one of the Podiatrists at Complete Podiatry for a comprehensive running and training assessment.
Once this is done, we will develop a structured management plan that outlines our best advice for how to help you prepare for the City to Bay.
Just call us on 8330 0004 or book online.
I'll love to talk to you about how we can help you build an amazing life from the feet up!
Alex Taylor
Podiatrist at Complete Podiatry