Training Videos

These instructional videos are not intended to replace training with a qualified health professional. Before commencing any form of structured exercise program please consult your doctor or specialist. For optimal training and performance we highly encourage you to work closely with a qualified health professional.

Watch the Videos Below

Training Videos

Below are 14 instructional videos, including a warm up and cool down, on exercises that will help prepare you for the City 2 Surf. You can easily navigate to the video you need by clicking on the link below:

Warm Up
Seated Calf/Heel Raises
Standing Calf Raise
Banded Hip Opener
Clam Shells
Sit to Stand
Full Squat
Single Leg Step Up
Hip Flexors
Glute Bridge
Plank/Front Hold
Bird Dog/Dead Bug
Shin Curls
Cool Down

General Tips

Start easy and progress slowly over time. Make sure you don’t start off training too hard.
Some of the exercises may feel awkward when you first begin. Like with any new skill give your body time to get used to them.
Prioritise exercises that suit your current situation, perform them at the beginning of your training session when you have the most energy.
Remember to listen to your body. If you are having a slow day – reduce training intensity, do less sets or repetitions. If you are having a good day – increase training intensity, do more sets or repetitions.
In general we aim to perform the strength exercises 2-4 times per week. This will be different for everyone. 2-4 times per week allows a balance of adequate training stimulus and recovery.
All exercises filmed have a recommended repetition range. Start off performing the lower end of the range, overtime increase repetitions.
Once you are able to perform an exercise comfortably at its highest repetition, increase the difficulty by progressing to the next level.
Remember to breathe. Never hold your breath while exercising.
If you are doing both strength and running exercises on the same day, perform the strength exercise first.
Sleep is crucial for recovery. Aim for 7-8 hours of sleep per night. A continual lack of sleep reduces performance and increases risk of injury.
Stay hydrated. Ensure you have sufficient electrolytes to fuel your training.
Ensure every week you have at least 1 day of complete rest.

Warm Up

You can use some or all of the exercises in this video.
Work at your own comfortable and manageable pace.
Static stretching isn’t recommended as it increases injury risk.

Seated Calf/Heel Raises

Prioritise this exercise.

Extremely important muscle group for walking, jogging, running and general ankle health.

Rep Option 1: For double leg calf raise perform 10-30 repetitions per set. Repeat for 2-5 sets.
Rep Option 2: For single leg calf raise perform 8-15 repetitions each side. Repeat for 2-5 sets.
Rest: 30-60 seconds between sets.

Standing Calf Raise

Prioritise this exercise.

Extremely important muscle group for walking, jogging, running and general ankle health.

Rep Option 1: For Double leg Calf raise perform 10-20 repetitions per set. Repeat for 2-3 sets.
Rep Option 2: For Single leg Calf Raise perform 5-10 repetitions each side. Repeat for 2-3 sets.
Rest: 45-90 seconds between sets.

Banded Hip Opener

Improves hip and knee health.
Perform the repetitions slow and controlled, ensure you open your hips just enough where you feel your glutes (bottom muscles) are doing all the work and not your hip joints.

Rep Option 1: 5-15 repetitions each side. Repeat for 2-3 sets.
Rest: 30-60 seconds between sets.

Clam Shells

Improves hip and knee health.
Lay flat on your side on the floor or a bed or sofa.
Perform the repetitions slow and controlled, ensure you open your hips just enough where you feel your glutes (bottom muscles) are doing all the work and not your hip joints.

Rep Option 1: 8-20 repetitions each side. Repeat for 2-3 sets
Rest: 45-60 seconds between sets.

Sit to Stand

Improves lower body joint health and mobility.
Start seated, ensure your whole foot is planted on the floor at all times during the movement.
Push evenly through your entire foot.
Increase your seat height if it is too difficult. Reduce your seat height if it is too easy.

Rep Option 1: 5-10 repetitions. Repeat for 2-5 sets.
Rest: 60-120 seconds between sets.

Full Squat

Improves lower body joint health and mobility.
Find a comfortable position for your feet, this will be different for everyone.
Stay balanced on your feet, and push evenly through your entire foot.
Squat as low as you feel comfortable and in control.

Rep Option 1: 5-10 repetitions. Repeat for 2-3 sets.
Rest: 90-120 seconds between sets.

Single Leg Step Up

Improve lower body imbalances, strength and balance.
Ensure your whole foot is on the step before stepping up.
Start with a lower height and increase the height slowly over time.

Rep Option 1: 5-10 repetitions each side. Repeat for 2-3 sets.
Rest: 60-120 seconds between sets.

Hip Flexors

Improve fast running performance and reduce hip stiffness.
Raise your legs as high as you feel comfortable while in control.
Pause briefly at the top of the repetition.

Rep Option 1: 5-15 repetitions each side. Repeat for 1-3 sets.
Rest: 45-90 seconds between sets.

Glute Bridge

Improves hip and lower back health.
Squeeze your bottom muscles as hard as you can before elevating your hips off the ground.
Pause briefly at the top of the repetition.

Rep Option 1: For double leg glute bridge perform 8-15 repetitions. Repeat for 1-3 sets.
Rep Option 2: For Single leg glute bridge perform 5-8 repetitions each side. Repeat for 1-3 sets.
Rest: 30-90 seconds between sets.

Plank/Front Hold

Improves lower back health and posture.
Squeeze stomach and bottom muscles when performing the plank.
When you feel your lower back is doing most of the work instead of the stomach muscle, terminate the exercise.

Rep Option 1: Aim for 15 to 60 seconds. Once you are able to perform 45-60 seconds.
comfortably, increase to a more difficult variation per video instruction. Repeat for 1-2 sets.
Rest: 60-120 seconds between sets.

Bird Dog/Dead Bug

Improves lower back and trunk health.
Keep your body straight and steady while performing this exercise. Resist the urge of your body to twist.

Rep Option 1: Perform this on your bed or couch if you have difficulty getting on and off the floor.
Perform 5-10 repetition each side. Repeat 1-3 sets.
Rest: 30-60 seconds between sets.

Shin Curls

Reduce risk of shin splints and improve ankle health.
Lift your toes as high as you feel comfortable and in control.

Rep Option 1: 8-20 repetitions each side. Repeat 1-3 sets.
Rest: 45-90 seconds between set.

Cool Down

Focus on getting your heart rate and breathing rate down.
Static stretching is recommended as your muscles are already warm.
Focus on stretching sore muscles.