Free City to Surf Training Program
Check out this great, safe running program developed by our expert physiotherapist for the Perth City to Surf. Star Physio’s James Lewin is physiotherapist to the Australian Triathlon Team and an elite athlete and former professional athlete in his own right.
This is a conservative program for the “novice” or “comeback” runner to help you get to the City to Surf start line in good shape! Get in touch with James or one of our other running expert physiotherapists or podiatrists if you would like a program more specific to your needs, or if you are concerned a niggle or injury might stop you from getting started or continuing!
Check out some other great tips on finding the best running shoes and how you can avoid running injuries with this great presentation by James here!
If you haven’t entered the City to Surf yet, it’s not too late! Get started today or get in touch with our experts if you are unsure if you are safe to run with any current niggles or injuries… you might be pleasantly surprised on what can be achieved with the best advice from Star Physio!
| Couch to 12km City to Surf Program’ | ||||||||
| Date | Week | M | T | W | T | F | S | S |
| 1-7 Jul | 1 | 2′ R/1′ W x5 | 3km slow jog* | |||||
| 8-14 Jul | 2 | 3′ R/1’W x5 | 3′ R/1’W x5 | Walk/Jog your local ParkRun*** | ||||
| 15-21 Jul | 3 | 4′ R/1′ W x5 | C2S run group** | 4′ R/1′ W x5 | 6km slow jog* | |||
| 22-28 Jul | 4 | 5′ R/1′ W x5 | 5′ R/1′ W x5 | Jog your local ParkRun*** | ||||
| 29 Jul – 4 Aug | 5 | 9′ R/1′ W x3 | C2S run group | 9′ R/1′ W x3 | 8km slow jog* | |||
| 5 – 11 Aug | 6 | 14′ R/1′ W x2 | 14′ R/1′ W x2 | Run your local ParkRun*** | ||||
| 12 – 18 Aug | 7 | 19’R/1’W x2 | C2S run group** | 19′ R/1′ W x2 | 10km slow jog* | |||
| 19 – 25 Aug | 8 | 25′ run | 25′ run | 15′ run | City 2 Surf 12km | |||
|
*Make sure you get in touch with the experts at Star Physio ASAP if you have any niggles or concerns! Don’t just give up! Call 64249578 or book HERE now! |
||||
| **Keep an eye out on the City to Surf social media channels for weekly details on meeting points for the Wednesday after-work run group | ||||
| ***visit www.parkrun.com.au to find your nearest ParkRun, a free 5km timed event that starts at 8am every Saturday | ||||
Returning to exercise
Returning to exercise in Spring. It is fantastic to see so many Perth people starting to get out and about again as our weather improves and the days grow longer again. Check out our top tips and things to consider when returning to exercise or building up again...
Triathlon Best ways to train like a pro!
Triathlon - Best tips to train and perform like the pro’s James Lewin is a former Professional Triathlete, and is now trusted by some of the best in the world for their physiotherapy and bikefit needs. in October 2024, James heads to Kona for the World Ironman...
Saddle Comfort
Top Tips for Cycling Saddle Comfort! Poor saddle comfort is a common issue in cycling. Many cyclists also consider saddle pain just part of riding a bike. However; if you’re bike and saddle is set up correctly, you wont have to put up with pain down there! When...
Best Sciatica Treatment
Sciatica treatment! Simen Sletten is an expert in sciatica treatment. He has double degrees in physiotherapy and sports science as well as two post-graduate physiotherapy degrees. Simen has lectured in the management of disc pain and sciatica internationally....
