How to run faster at the City2Surf

How to run faster at the City2Surf

Around 80,000 people turn out to take part in the epic City2Surf, running from the heart of Sydney to beautiful Bondi Beach.

Whether you are a seasoned runner or giving it your first crack, working on your cadence will improve your technique, reduce the chances of becoming injured, and make you faster at this year's City2Surf.

Cadence refers to the number of steps per minute you take when you run.

If you have spent any time at all reading about running techniques then I am sure you will have read that the “gold standard” of running cadence is thought to be 180.

If you want to dramatically improve your time in this year's City2Surf, you need to measure your current cadence, and if it is less than 180 steps/minute you need to work on increasing it.

(We cover this in detail in the 8 Week City2Surf Training Plan)

The figure of 180 wasn't just plucked out of the air.

A well-known and highly respected U.S. running coach called Jack Daniels studied almost every runner at the 1984 Los Angeles Olympic Games from the 800m right through to the marathon.

He found that there was very little variation in cadence rates. They were all taking 180 or more steps per minute. He also studied a large number of beginner runners throughout his coaching career and found that most of them had a cadence of between 160-170 steps/minute.

There is also a well-researched physiological reason for running at a high cadence, which is based on plyometric theory or more commonly known as the “stretch reflex” or “stretch shortening cycle”.

This means that when a muscle is stretched under load (eccentric contraction) it creates tension in the muscle (similar to a rubber band being stretched) this tension stores up elastic energy in the muscle which then helps to increase the strength of the resulting shortening (concentric) contraction.

If this sounds overly confusing, for how to get faster at the City2Surf, there is a very easy way for you to experience how the stretch-reflex cycle works for your calf muscles.

Try this simple exercise:

  • Stand up, and jump up and down on the spot with your body relatively straight (similar to if you were skipping with a skipping rope).
  • Now try the same thing again, but this time with a pause between jumps.

Did you notice a difference?

In the first set of jumps our calf muscle has to generate power to leave the ground the first time, but as we land, our calf muscle lengthens and it stores up energy. This stored energy then helps us to spring back up relatively easily (stretch-reflex).

In the second set of jumps we have to generate power every time we leave the ground because the pause between jumps causes us to lose the stored energy and we don't benefit from the stretch reflex.

If your running cadence is too slow (less than 170) it means your foot will stay on the ground for too long you will not get the benefit of the stretch reflex.

This means you are wasting energy, and therefore reducing your efficiency.

Another negative of a slower cadence is that it causes you to displace your body mass higher (increased vertical oscillation) which means that you hit the ground harder when you land and are therefore more susceptible to impact injuries like shin splints and stress fractures.

Working to increase your cadence will have the additional benefit of shortening your stride.

If you are running at 5min/k's for example at 160 steps/minute, and you work on changing your technique to running 5min/k's at 180 steps/minute, then you will be running with shorter strides.

Higher cadence and shorter strides reduce the impact effect of striking the ground, which will in turn help to reduce the likelihood of getting injured.

If you are interested in working on other areas of your technique, we have a great range of focused running drills and exercises on The Locker Room.


The best way to work on improving your cadence is to use a metronome.

You can buy a small, clip-on, digital metronome that is perfect for the purpose, or if you run with your phone, you can download a metronome app and use that.

Set the metronome to the appropriate beat, and run in time with the beeps (one foot landing each time you hear a beep).

  1. Measure your cadence. During the middle of a normal training run, count your steps for a minute on a section of flat ground. Repeat this several times over several runs to work out an accurate average.
  2. It is difficult to increase your cadence by more than 10steps/minute in any one go. If your cadence is 160, for example, you should set your metronome to 170 and get used to that for a month, before increasing it further to 180.
  3. Continue using the metronome for as long as you need to until 180 becomes your natural / subconscious gait pattern.
  1. It will increase your heart rate. Expect to breathe a bit harder, and get tired a bit quicker than you have been used to. Your cardio-vascular system will adjust over time, but expect it to take 2-3 months to fully adjust.
  2. Your calf muscles will probably do more work, and get tighter. As our stride gets shorter, our foot usually lands flatter, which uses the calf muscle more. Your calf muscles will get stronger with time, but some extra stretching and/or foam rolling will help during the transition.

I have been working as a physiotherapist treating running injuries for twenty years, and I have spent the last 11 years working with thousands of runners to improve their technique and reduce their injuries.

City2Surf how to train

Cadence has been one of the most effective and beneficial changes most of those runners have made.

If you want to take your running to the next level, and you haven't yet focused on your cadence, make sure you do. It can transform your running.

Learn more about the 8 week City2Surf training plan created specifically for the City2Surf.

It includes daily training km's, strength routines, stability workouts, nutrition, and gear advice. Everything you need to have a fantastic race day.