The countdown to the SSE Airtricity Dublin Marathon is on!
Here at Her.ie we’re running in the big event this coming October. Along with our JOE bros, we’re joining Team Dublin Marathon to take part in the big event.
Between now and race day on the 26th October, each team member will get their own individualised training programmes and weekly training schedules from Gary Crossan and Maria McCambridge, two of the best marathon runners in the country.
We’ve been tracking our own progress along the way, and today we’re bringing you some top injury prevention tips to follow when training for a 10K. Check them out below
1. Know your limits
Do not increase your weekly miles/kms too much. Follow the 10 per cent increase rule to avoid injury.
2. Variety is the spice of life
Train on different surfaces. Run on softer (grass or trail) as much as possible.
3. Never skip a warm up
Give your body time to warm up when going for a run. Do not jump straight into a fast pace straight away. Always do a good warm up and cool down when doing interval/paced sessions.
4. Follow this golden rule
If you’re unsure about a niggle or pain follow the ten minute rule; start your run and if after ten minutes it’s still sore, go home.
5. Be ready to look after an injury
For sore or injured muscles follow the R.I.C.E formula: Rest, Ice, Compression, Elevation. Simple and effective.
6. Don’t be afraid to go to a doctor
Seek medical or physiotherapist advice when injured. Do not ignore pain or real discomfort.
Keep your eyes peeled to see our next update with news on the team’s training program. Or head on over to SSE Airtricity for more information.
