Mini Marathon Training Advice - Physiotherapy 5

Here is the fifth blog the Physiotherapy Department have provided in a series designed to help all our participants prepare for this year's mini marathon. We hope you enjoy the series, which also includes blogs from the Department of Clinical Nutrition.

By Julie Jordan, MISCP, Department of Physiotheraphy, St. James's Hospital

Preparing for Race Day and Post Race Recovery Strategies

Congratulations!
You’ve made a huge achievement in getting this far in your Mini Marathon preparations.

Below are some tips to assist you in preparing for race day and to advise you on post race recovery and injury prevention.

Race Day

Clothing and Footwear
Ensure you are wearing comfortable footwear and clothing. DO  NOT wait until race day to try anything new.

Stay warm
Keep as warm as possible before the start of the Mini Marathon; an old jumper or plastic top that can be discarded just before the Mini Marathon starts would be ideal.

Warm up
Ensure you perform an adequate dynamic warm-up prior to the start: this involves easy jogging, short strides and dynamic drills involving heel kicks, high knee running, and trunk twists. Follow this with short duration stretches of the main leg muscle groups (see edition 2). Remember to keep your body relaxed and warm.

Protection
Avoid blisters by wearing ‘Second-Skin’ over vulnerable areas on feet and toes. Rub Vaseline on body areas that are repetitively rubbing against your clothing.

Keep moving
As uncomfortable as it may be, keep moving after you finish; this will help prevent joint stiffness and muscle tightness and therefore minimise the onset of pain.

Stretches
Once showered and changed, spend 10-20 minutes performing static stretches to prevent the onset of muscle soreness the following day (see edition 2). Continue this routine over the next few days. Ice baths can help ease pain in the leg muscles following the Mini Marathon; 5-10 minutes maximum duration.

Massage
St. James's Hospital Physiotherapy Department are delighted to announce that we will be providing post-race advice and massage on the race day for participants running for the St. James's Hospital Foundation. We will be based in The O'Callaghan Stephen's Green hotel following the race. There will be Irish Society of Chartered Physiotherapists stands in the hotel which will direct you to our location in the hotel.

Post Race

P.R.I.C.E.
Follow the P.R.I.C.E protocol if an injury occurs during the Mini Marathon or as a result of completion of the race (see edition 3).

Rest
Allow sufficient time for your body to rest before returning to jogging/running, try walking, or pool exercise to aid in recovery in the first week before easing onto land jogging/running.

Physiotherapist
Consult your Chartered Physiotherapist if you need post race recovery advice, or treatment for ‘niggles’ or injuries that may have developed from the exertions of the Mini Marathon.

Finally the most important thing to remember is to enjoy the day. The St. James’s Physiotherapy Department wish you the best of luck and look forward to seeing you after the finish line!

Contact Us

St. James’s Hospital Foundation
St. James’s Hospital
James’s Street
Dublin 8

Telephone 01 428 4086
Email foundation@stjames.ie