Are you ready for City to Bay?
A lot of people start to freak out around now!
For the first time ever you can sign up for a half marathon!
Yes, that’s right 21.1 km!
Are  you ready for a half mara?!
Or are you happy to chip away at the 12km?
The thing is EVERYONE WILL FINISH the run. Whatever distance.
Just for some it may involve a higher walking/running ratio than others.
So, in short it’s not too late but can you feel more at ease?…
Yes – definitely!

Let me explain. 
Days leading up to the event
Having the right lead up to race day is what will make or break your race!

  • Have a balanced diet and keep well hydrated
  • Increase mileage sensibly – rule of thumb 10% increase each week
  • Recovery is KEY: to stay pain-free regularly foam roll or use a lacrosse ball to get stuck into those feet, calves, quads and hammies
  • See our two favourite release exercises for runners below!
1. Releasing under the sole of the footBenefits:

  •  More mobility through foot & ankle
  • Less risk of Plantar Fascia injury
  • Settles foot pain
  • Helps foot cramps
2. Releasing through calf muscles 

Benefits:

  • Greater flexibility in legs
  • Helpful for Achilles Tendons
  • Eases Shin Splints
  • Helps calf cramps
On the day!

  • Warm up dynamically – say cya later to static stretches!
  • Its easy to get caught up and run faster but it’s best to try to slow down and keep pace
  • Cool down after the run
  • Eat some well-deserved food post run! (eg chicken parmi, pizza… you’ve earnt it!)
  • After the race, treat yourself to a recovery massage (we have amazing massage therapists)
Is it too late for new shoes?
  • If you’re buying new shoes, do it ASAP!
  • Put new shoes to the test in store – walk and run in them
  • If they’re uncomfortable in store, they’re unlikely to be comfortable always!
What about blisters?

Fear not, you can definitely stop a blister in it’s tracks from here on!

Blister 101:

  • Ensure shoes fit well
  • Try lock lacing to hold heel secure in shoes to prevent heel blisters
  • Check out our Steigen Anti-blister socks – they boast an anti-blister guarantee! See picture here <<
  • Engo Blister Patches are another awesome way to prevent nasty blisters forming! They’re fantastic as they are thin pieces that stick into your shoe and last up to 500km!
  • Read more on blisters here
In summary, if you have any niggling injuries that you think may hold you back or even are wanting some tips on shoes or blisters…make an appointment and we’ll make you race day ready!
With you every step of the way! Kelsey Cammarano
Podiatrist           
E: Kelsey@podfitadelaide.com.au
P: (08) 7226 9901

W: 
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