Dublin SSE Airtricity Marathon is soon approaching, with less than two months left of training before the race on the 29^th of October 2017. Your training will be in full swing at present and we here at Ballsbridge Physiotherapy Clinic hope your training is going well and have some tips to prevent any injuries in the build up to the marathon.

Although the Dublin marathon is guaranteed to be a fun and friendly day out, it is also important to prepare adequately. This ensures you make the most of the marathon and achieve your goals.

Proper preparation prevents poor performance!!

Keep these tips in mind in the lead up to the marathon:

• Stick to your training plan

  • Whether that be an online programme or from a coach at your local running club. Over the next few weeks many of your runs will be long distance to ensure you have built up the mileage. Slowly in the weeks leading up to the marathon you will begin to taper your training, which includes shorter distance runs. This will allow you to recover sufficiently in the build up to the marathon in October. Following these training patterns is important in achieving your goal time during the marathon and preventing injury.

• Don’t forget to warm up and cool down properly.

  • Completing a 10 minute dynamic warm up by moving your joints and muscles through the required ranges of movement for running, will prepare your body for training. A good quality warm up also increases your body’s temperature and helps prevent the onset of injuries. After training, a comprehensive cool down is just as important as your warm up. Keep moving but gradually reduce the intensity, this allows your HR to come back down to normal. Static stretches are then performed by holding the point of tension in the muscle for 20-30 seconds. Stretching will help lengthen the muscle and prevent muscle soreness and injury.

• Stretch!!!

  • As above, stretching is very important in your race preparation. Adequate stretching will help prevent post-training muscle soreness, injuries and also aid in your recovery for your next training session. Static stretches can be done as part of your cool down following a run, but also as part of your day to day life. If you are feeling muscle soreness or tightness in a particular area, allow more time to stretch this muscle. Should you require advice or guidance with appropriate stretching techniques, please contact one of our chartered physiotherapists for an appointment.

• Allow time for recovery on the final build up to the race.

  • Marathon training is physically demanding and your body needs time to recover and prepare for the next training session. Follow instructions of planned recovery days and recovery runs. Fuelling your body correct with the correct nutrition is part of this recovery as well as a regular stretching programme.

• Get race ready!

  • Prepare by training in the running gear you plan to run the marathon in, running shoes, leggings, shorts, t-shirt etc. This will allow you to check for comfort and hopefully prevent chaffing. It is important not to wear a new pair of running shoes on the day of the race, as you will not have ‘broken’ them in and they may cause discomfort or blisters. An extra tip on the lead up to the marathon is: practice eating your pre run meal during your training sessions to ensure it doesn’t upset your stomach on the day of the marathon. The same applies for any snacks or drinks you plan to consume during the race.

Ballsbridge Physiotherapy Clinic would like to wish all those participating in the Dublin Marathon the best of luck. If you have questions regarding your training technique, injuries hampering your training or have any pain following the marathon, please don’t hesitate to get in contact. Our expert physiotherapists will help to make sure that you get back on your feet.