Peak Physio has come up with some simple important tips for taking on the Big Race!

Top tips to runners who wish to avoid injury is as follows:

1. Avoid hypothermia !! Please remember it’s the end of October so be sure to bring lots of layers for the finishline!
2. Avoid cramps by drinking enough water and isotonic drinks (a balance of salt and sugar).
3. Ensure you perform an adequate dynamic warm-up prior to the start.
4. Foam rolling can also be beneficial for enhancing performance and preventing injuries. It is a great way to warm up muscles before activity.
5. Blisters, sprained ankles and joint-pain on the outside of the knee and/or in the hip, are three of the most common and avoidable injuries sustained by marathon participants. Therefore, make sure the runners you wear on the day are well broken-in, fit comfortably and laces are tied properly so that the runner is not loose against the foot.
6. Wear good socks and apply blister plasters on areas prone to blisters before the marathon. It’s worth spending the few extra €€€s on good socks!!
7. Don’t forget to rub Vaseline on body areas that will repetitively rub against your clothing and use ‘Second-Skin’ plasters on feet to avoid blisters.

Post-race recovery advice:

1. As uncomfortable as it may be, keep moving after you cross the finish line.
2. Walk for 5-10 minutes and then make sure you do an appropriate cool down including static stretches, this will reduce the amount of muscle soreness you will experience and kick start the recovery process.
3. Soak your body in a cold bath, lake or ocean within a few hours of the race to aid decreasing inflammation in the working muscles, thereby easing pain and aiding recovery.
4. Allow sufficient time for your body to rest before returning to training.
5. If you sustain a minor injury follow the PRICE Protocol · Protect, Rest, Ice, Compress, and Elevate. For more serious injuries seek medical attention.

If you have any queries or questions in the run up to the big day, be sure to contact us or book in online to see one of our chartered physiotherapists!