With just under two weeks until the SSE Airtricity Dublin Marathon takes place, we caught up with Johnny Loughrey of JT Physiotherapy to get some final tips.
Training, preparation, nutrition and recovery will be discussed. There’s some great advice for runners of all levels, from novice Marathon runners to seasoned athletes and if you have any more questions you can get in touch with Johnny and the team by visiting www.jtphysio.com or call 074 91 110 10.
Chris: The SSE Airtricity Dublin Marathon takes place on Sunday, 30th October. What’s your top tips to runners travelling to Dublin?
Johnny: The biggest tip I would give anyone is to trust in your preparation and stick to the plan you have with your coach. A week out from the race, you will be tapering and allowing the body to rest and heal so don’t try and squeeze in any extra work or runs. Many of you will be a bit nervous and wonder if you have done enough, but trust me the best thing you can do is stick to your programme. You should ensure that you continue to follow your nutritional strategy and keep well fuelled.[adrotate group=”76″]
C: What should people be fuelling the body with now to ensure they have a great day on October, 30th?
J: In terms of nutrition, make sure you stay well hydrated and eat enough good calories. I would definitely recommend getting in touch with a qualified nutritionist. Nutrition needs to be individual to your needs and it may differ from your running partner.
C: Runners will have been training for a number of months now. What’s the most common complaint you hear in the clinic and what can they do to ensure that they cross the finish line in good shape?
J: When it comes to injury, the most common complaint from runners is knee pain. Typically, knee pain and injuries will have occurred for a number of different reasons but the most common factors include; hip strength, running technique/overstriding, sudden changes in training load/volume and sudden changes in footwear.
In my opinion, people training for any Marathon should be including two strength sessions per week in their training schedule. Strength sessions are more about injury prevention than performance as recent research suggests improving strength to minimise risk of run related injuries.
Strong trunk and hip muscles help create a solid foundation, making the tendons around the hip, knee and ankle more robust, making them less succeptible to injury. I would also recommend getting your running technique analysed as modifying your running technique, even slightly, can effectively offload certain structures in the body.
If you have a niggle, I’d recommend getting it assessed by a Chartered Physiotherapist. Simple changes and treatment will allow you to get to both the start and finish line smiling.
Chris: Is attitude an important factor?
Johnny: Absolutely! A positive attitude throughout training and the Marathon itself is very important. Training for a Marathon requires patience, self-discipline and will power. Physical conditioning also plays a major role but I think the biggest factor in whether someone gets over the line or not is their attitude.
Stay positive and be confident in your preparation. It’s completely normal to feel tired during your preparation but don’t become disheartened, just adapt and keep progressing. If you feel things are getting on top of you, talk to your coach. Everyone’s body is different, so programmes and preparation needs to be individual.
C: What type of treatments and recovery should people get after they complete the Dublin Marathon?
J: An appropriate recovery following a Marathon is essential. A Marathon places huge stress on the body so make sure you cool down and follow a recovery programme. The purpose of this is to get stiff joints moving and help flush waste products from the body. Even the best runners in the world will feel stiff and sore! I’d recommend a recovery massage within 48 – 72 hours following the Marathon.
Our RunWell athletes often make use of the NormaTec Recovery Boots, which are a type of neumatic compression boot that helps flush waste products out of the muscles. The recovery run, massage and NormaTec Recovery Boots are all geared towards helping your muscles relax and recover. In terms of nutrition, you also need to make sure you get the right fuel in your body ASAP as you need to replenish the energy you’ve used getting to the line.
C: Any final pieces of advice?
J: Just trust in yourself and your training. Stay positive, enjoy the experience and remember to stay hydrated and fuelled throughout. Best of luck to everyone taking part.Tags: