Sole-Lution Podiatry


The City2Surf is Australia’s biggest and greatest running event, with over 80000 participants each year and the course spanning 14 kilometres. It begins at Hyde Park in Sydney CBD and finishes at the famous Bondi Beach. It is a challenging, yet rewarding, run that is suitable for all kinds of runners, whether it’d be marathon runners or individuals who run for recreation. Training for the City2Surf is a great way not only to reduce your risk of injury whilst running the event but also to increase your fitness so that you can manage to be pain free post event.

As a recreational runner, my aim is to finish the City2Surf within a certain time but more importantly to enjoy the run and the scenery along the way. In this three-part series, I’m going to explain how I pick my running shoes for the race, my training routine and finally how to recover. It is important to understand that this is only a framework for my training routine and that each person’s routine will be different from one to another.

Training for the City2Surf should include a mixture of short and long distance runs weekly and should begin at least a few months before the race. However, before any training can be commenced, it is important to wear suitable running shoes.

Most people have a pair of running shoes, so it is important to make sure that they are not worn out to ensure they will carry your legs and body through training and eventually the race. Determining if a running shoe is worn out can be done through visual inspection but also how the shoe feels throughout a trial run. If, during a run you notice your feet, knees, hips or back becoming sore while wearing shoes that have been worn for a while, this may be a sign that your shoes are starting to wear out and therefore need to be looked at closely. According to … a running shoe should be changed every 600 – 800 kilometres of wear. Furthermore, to increase the durability and effectiveness of running shoes, it is vital to alternate between more than one pair of running shoes.

Looking at the pictures above compares an older running shoe to a new shoe that has not been worn before. Comparing the midsoles of both shoes, there are more prominent compression cracks in the older shoe compared to the new shoe. Furthermore, the upper of the older shoe has stretched, which will not provide a snug fit around the rearfoot and midfoot that a new shoe will provide. Therefore, before committing to a training routine for the City2Surf, it is important to purchase new running shoes that are suitable for your feet.

When purchasing new running shoes, it is easy to complicate which shoe will be the best for you considering there are numerous options and multiple self – claimed shoe experts who can easily confuse you. My advice for purchasing new running shoes is to try on three shoes from three different brands that have similar features to your previous running shoes. Try one shoe on one foot and a different shoe on the other foot and of the three, go whichever one is the most comfortable. If you are looking for a new shoe, I recommend that you visit a running shoe speciality store for the best fit and avoid purchasing online.

Overall, preparing for the City2Surf is no easy task, but we will ensure that your run on race day will be smooth and enjoyable. If you have any questions or concerns about your training, let the team at SOLE – LUTION PODIATRY help you. You can reach us on 02 9569 5145.



Luke Sassine

Sole – Lution Podiatry

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