Set Yourself Up for Success: Preparing for a Running Event

Why you should train with an Exercise Physiologist as part of your preparation. 

Its that time of year again – “are you going to do the City2Surf?” A 14km running event which allows participants to walk or run at their own pace from Sydney City to Bondi Beach. It’s always a time of reflection – Can I do this event? Am I fit enough? Is there something else I could participate in? I would love to set a goal to complete an event!


Step 1 – What is out there?

There are so many walking and running events throughout the year. Some of these are a 5km “Fun Run” events for charity, park runs, half marathons, long walking events e.g. 30kms, obstacle course runs and the classic triathlon, iron man and marathon events.



When selecting one of these events the most important consideration is your current level of physical activity and fitness levels. You want to make sure that you choose an event that is achievable for you and/or allows you to participate at your own pace (or partially complete the distance).

If unsure, speak to an Exercise Physiologist. They can assess your current fitness levels and make recommendations as to what sort of walking/running event might suit you best as well as advice on what type of training will be appropriate in the lead up.


Step 2- Event choice and registration

Once you’ve chosen your event, the next step is usually a registration process. Here it is a good idea to really get a good understanding of the rules/regulations/requirements of the event so you can prepare best. For example, starting time, accessibility options and single vs team options.


Step 3 – Setting goals and training preparation

With the help of your Exercise Physiologist – its time to set some goals! Firstly you might look at a goal for the event itself e.g to complete the whole course or to complete a course within a certain time or even just to participate.


Getting ready:

In the lead up to the event it is worth considering completing structured training beforehand. Usually, we would look at a block of training with a minimum of 8-12 weeks, however, any training/preparation is still significantly better than doing nothing. The more time you can give yourself before the event, the better. With your Exercise Physiologist on side, you can make sure that your training program considers all the important elements needed to compete in a walk/run event. For example:

  • Cardiorespiratory fitness
  • Muscular Strength and Endurance
  • General Agility and Mobility
  • Functional training/sports specific e.g walking up and down stairs or running cross terrain



It is also important to establish a routine as you will likely need to be training several times per week. Within the weeks leading up to the event you and your Exercise Physiologist can work towards ticking off specific distance goals as you prepare to be able to complete your goal distance just prior to or on the day of the event.

Your Exercise Physiologist can also point you in the right direction of correct footwear, Podiatry, Physiotherapy, and Dietitian assessments if any of these are required as part of your preparation.

5 other important reasons to have an Exercise Physiologist assist with your training preparation:
  1. Pace/volume guidance in line with your goals and practice of this in a “training” environment before the day
  2. Address any niggles/injuries and make sure to prevent any injuries from occurring – both in training and the event.
  3. Keep training varied, exciting and effective
  4. Make sure you are ticking off goals as you progress – and be able to see/hear feedback
  5. Motivation and reassurance – someone on your side to support you and help you do your best.



Now is the perfect time to pick an event, set some goals and start training! Speak to your Longevity Exercise Physiologist today and find the right program for you! Call 1300 964 002.

Similar Posts

Leave a Reply