It’s just five weeks until this year’s Donegal Marathon on Sunday, 21st August.
By Johnny Loughrey, JT Physio
Runners of all levels have been preparing for the half, full or relay event since the start of the year and their training and preparation will culminate next month.
Since it was launched in April, the inaugural Donegal Marathon Team Challenge Cup Relay Event has sparked a lot of interest from local businesses, charities and sports clubs, as well as family members and friends. Organisers hope that the relay event, (made up of teams of three and four), will open up the Donegal Marathon to even more people in the county and further afield.
Letterkenny Chartered Physiotherapist and Team Ireland Paralympic Phyiso, Johnny Loughrey is no stranger to Marathons, triathlons and sporting events. Here are his top tips for runners of all levels taking on the half, full or relay Donegal Marathon next month.
Stay Positive – With just five weeks until the Donegal Marathon, it’s very important to stay positive throughout your final weeks of training. Training for a Marathon requires patience, self-discipline and will power and I believe that the biggest factor in whether someone gets over the line or not is their attitude. Just remember that it’s completely normal to feel tired during your preparation so don’t become disheartened, just adapt and keep progressing. If you feel things are getting on top of you, talk to your coach about adapting your programme before progressing again.
Prevention is Better Than Cure – Every runner wants to push their limits but it’s worth remembering that we direct up to three times our body weight through our landing foot. This force is transferred from our feet, into our ankles, knees, hips and back. Any inefficient movements in the running stride or weak points along this chain are targeted by the force and over time, injuries can occur. We believe prevention is better than intervention and classes such as the RunWell Reformers Strength and Conditioning, are great for anyone wishing to improve their running times or minimise their risk of injury.
Don’t Let Injuries Linger – 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/over-striding, sudden changes in training load/volume and sudden changes in footwear. If you have a niggle, I’d recommend getting it assessed by a Chartered Physiotherapist before you ramp up your programme any further. Simple changes and treatment will allow you to get to both the start and finish line smiling.
Nutrition – Make sure you stay well hydrated and eat enough good calories in the lead up to the half, full or relay Marathon. Carbohydrates are the body’s main fuel when you’re training, so if you don’t fuel the body right, it will lead to low levels of muscle glycogen and that in turn leads to body fatigue. I would definitely recommend getting in touch with a qualified nutritionist who will be able to meet your individual needs, because your nutritional needs may be different to those of your running partner.
Recovery – In my experience, the other key element that’s often overlooked is an appropriate recovery plan. A Marathon places huge stress on the body so it’s essential to make sure you cool down and follow a recovery programme. You need to get stiff joints moving and this helps 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 Donegal Marathon and 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.
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Best of luck to everyone who is taking part in this year’s Donegal Marathon. Remember to stay positive, get injuries looked at, keep well hydrated and fueled and have a recovery plan in place. If you’ve any queries and would like to get in touch with the team at JT Physiotherapy, visit www.jtphysio.ie or contact 074 91 110 10.
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