Essential Physio Tips for Dublin Marathon Runners: Pre-Race Prep to Post-Race Recovery
As the 2025 Dublin Marathon approaches, runners are preparing for the big day. Scheduled for Sunday, this iconic event will attract over 20,000 participants, eager to run through the heart of the capital.
Essential Physio Tips for Marathon Preparation
Craig Hore, a physiotherapist from the Muscle Maintenance Clinic in Wexford, emphasizes the importance of proper pre-race preparation and post-race recovery. Here are key strategies for runners to consider.
Pre-Race Preparation
- Tapering: Gradually reduce your weekly mileage to allow your body to rest before the marathon.
- Warm-Up: Engage in light jogging and dynamic stretching to prepare muscles for the race.
- Nutritional Planning: Focus on a balanced diet in the days leading up to the marathon, emphasizing carbohydrates for energy.
- Hydration: Stay well-hydrated before the race, but avoid overhydration to prevent discomfort.
Post-Race Recovery
- Cool Down: After finishing, walk for a few minutes to lower your heart rate gradually.
- Stretching: Incorporate gentle stretching of major muscle groups to prevent stiffness.
- Replenishing Fluids: Drink water or sports drinks to replace lost fluids and electrolytes.
- Rest and Sleep: Ensure adequate recovery time, emphasizing sleep to aid muscle repair.
Participating in the Dublin Marathon is a significant commitment. With the right preparations, runners can enhance performance and recovery. Follow these essential physio tips to make the most out of this unforgettable experience.
