The Rock n Roll Dublin Half Marathon is returning for another year to Dublin city centre. As always, the day promises to be full of entertainment and live music. The half marathon takes place on Sunday, August 13th at 8:30am. It involves a point to point course starting in the Dublin Docklands area. The race finishing up in the famous Phoenix Park.

On the day of the event, it is important to ensure that you bring your race number and timing chip with you. Without these you will not be able to participate. There will be a baggage drop service available on the day at the start line. Your valuables will be transported to Phoenix Park for when you finish. There will also be four water stations located along the half marathon course.

Preparing for the Rock n Roll Dublin Half Marathon

Although the Rock n Roll Dublin Half Marathon is promised to be a fun day out, it is important to remember that you are running a half marathon which can test both your mental and physical strength.

With a little over two weeks left until the event, keep these tips in mind in the lead up and on the day of the event to make sure that you are fully prepared:

• Use your training time wisely –

  • At this stage, you will have been training for a few months. Although you may feel that putting in as many miles as you can is the best method, it increases your risk of an injury. Quality running is the aim here. Incorporate a programme of at least one long run, a tempo run and a light resistance cross training session.

• Fuel your body correctly –

  • A half marathon generally takes approximately 105 minutes to complete. This means that you body will need adequate energy levels in order to perform at its best. It is advised to fuel your body correctly the day before. Eat a carbohydrate rich, low fibre breakfast on the morning of the event. Make sure to also fuel yourself regularly by consuming energy gels, jelly beans or whatever you are accustomed to eating while running.

• Start off slow –

  • When you begin with the half marathon, it is easy to get caught up in the atmosphere. You can be tempted to start at a fast pace. However, it is important to take it slowly and to try stay as calm as possible. This means that you don’t use up your energy resources in the first half of the run. By taking it slow and steady, your body will thank you during the later stages.

• Set milestones –

  • Running a half marathon can often times become overwhelming, tiresome and may even feel a little boring at times. By setting yourself small milestones along the course, it will give you that extra needed push to encourage yourself closer to your goal: the finish line. Some runners even find it helpful to imagine how accomplished they will feel once they finish the half marathon to help them stay motivated and determined.

• Rest – 

  • The most essential part of any race is giving your body a well-deserved rest. In the days prior and after the half marathon, make sure that you take rest days to encourage muscle repair and to give your body the time it needs to recover.

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