City2Surf Training: The Recovery Kit for Calves, Feet and Sleep
City2Surf is the fun run that makes everyone suddenly remember hills exist.
If you’re building toward race day, your calves, feet and sleep need a plan now — not the night before.
City2Surf is on Sunday 9 August 2026, running 14km from Hyde Park to Bondi. This guide is for the training block leading in.
In short
Runner recovery works best when it’s consistent before race week. Look after calves and feet after runs, keep one reset night each week, and protect sleep during the build.
The runner recovery week
After short runs
- 2-minute cool-down walk
- Relief Roller calves/feet
After long runs or hills
- walk + gentle calf work
- Oil Spray legs/feet post-shower
- proper meal + early night where possible
Reset night once a week
- foot soak with Bath Flakes
- Relax Roller cue
- bed
What runners usually miss
They wait until something feels tight before building the routine. Make it a habit before it becomes a problem.
Next reads
- Tight Calves & Feet After Running: https://nononsensemagnesium.com/blogs/news/tight-calves-feet-after-running-recovery
- DOMS vs Injury: https://nononsensemagnesium.com/blogs/news/doms-vs-injury-soreness-how-to-tell
- Bath Soak Protocol: https://nononsensemagnesium.com/blogs/news/recovery-bath-protocol-bath-soak
Bottom line
If you’re training for City2Surf, don’t leave recovery until race week. Start with calves, feet and sleep now.
Disclaimer
General information only and not medical advice. Individual experiences vary. If you have a medical condition, are pregnant or breastfeeding, or take medication, check with a qualified healthcare professional before use.
