“If your body’s making weird noises, don’t worry, it’s not broken. Probably.”
Welcome back to another exciting episode of "What Was I Thinking When I Signed Up for a Marathon?" By now, you’ve probably run further than you ever thought humanly possible, and your body is starting to give you little hints that it’s not entirely on board with the idea. Achy knees? Tight calves? That weird twinge in your lower back? Welcome to the world of late stage marathon training, where ‘niggles’ are just part of the deal. But fear not! With the right approach, you can keep those pesky niggles from turning into full blown injuries and ensure you make it to the Dublin Marathon start line in one piece.
Recognising Early Signs of Overuse Injuries
You know those little aches you’re feeling? The ones you’ve been trying to ignore? They’re like that suspect noises your car makes right before the clutch goes. Now’s the time to listen before things really go south.
Common overuse injuries in runners include shin splints, IT band syndrome, Achilles tendonitis, and the delightful plantar fasciitis, sounds like a Harry Potter spell gone wrong, but it’s more likely to show up when your shoes are past their sell by date.
The trick is to catch these things early. If you’re feeling a persistent pain that doesn’t go away after warming up, or if it gets worse as your run progresses, it’s time to stop playing tough and give it some attention. Niggles are like small children, they start off cute, but if left unattended, they’ll throw a full blown temper tantrum.
Rest Days: Your Body’s Best Friend
We’ve talked a lot about running, but let’s take a moment to appreciate the beauty of not running. That’s right, rest days. If you’re the type of person who feels guilty for taking a day off, I’m here to tell you that rest is just as important as your long runs, tempo runs, and interval sessions. In fact, rest days are like the Marvel heroes of marathon training, they give your muscles time to repair, your mind a break from counting miles, and your neglected couch the attention it deserves.
And let’s be honest: skipping a run or two to let your body heal isn’t going to derail your entire training plan. Your body will actually come back stronger.
Rest doesn’t mean doing absolutely nothing, though (sorry if I got your hopes up!). Active recovery, like walking, swimming, or gentle cycling can keep your body moving without the impact of running.
The Magic of Stretching (Yes, You Have to Do It)
If stretching had a fan club, runners wouldn’t exactly be rushing to join. But let me be the voice of reason here for just a moment, stretching is your friend. Like that boring friend who stops you from ordering shots of tequila on a night out, but keeps you out of trouble in the long run.
Target your tight areas: calves, hamstrings, and hip flexors, and get into the habit of stretching post-run. Hold each stretch for at least 30 seconds, even though it’ll feel like an eternity. Your future, less-injured self will thank you.
And don’t forget dynamic stretches before your run. Think of them like foreplay for your muscles: they warm things up so you don’t pull something midway through your long run.
Foam Rolling: Torture, but Make It Helpful
If you’ve never tried foam rolling before, oh boy you’re in for a treat. And by ‘treat,’ I mean it’s going to hurt like hell, but it’s for a good cause. Foam rolling helps release tightness in your muscles and fascia (the connective tissue that gets all tangled up during marathon training). It’s basically a DIY massage, but without the robes or relaxing spa music.
Focus on the usual suspects: your quads, hamstrings, calves, and IT bands. Roll slowly over any tight spots and give extra attention to areas that feel particularly sore. Sure, it’ll feel like you’re being punished for your misdeeds in a past life, but think of it as earning your post race pint of Guinness. Every knot you release now is one less problem to deal with on race day.
Seeking Professional Help
No, I’m not suggesting you need Tony Soprano style therapy to get through the marathon (though, honestly, it’s not a bad idea). I’m talking about physiotherapists, sports massage therapists, and other experts who can help keep your body in one piece. If a niggle doesn’t go away after a bit of rest and stretching, or if you’re dealing with a recurring issue, it might be time to see a professional.
A good physio will not only help you get to the root of the problem but will also give you exercises to strengthen weak areas and prevent future injuries. Think of it as a tune up for your body, like taking your car to the mechanic before a long road trip. Except this mechanic might won’t be covered in grease and might make you cry a little bit during your session.
The Art of Listening to Your Body
Now, if you’re anything like most runners, your relationship with your body is a bit like a 20 year old marriage: occasionally fraught, full of disagreements, but at the end of the day, you’re stuck with each other. So you better make sure to listen to it. When it’s whispering, “Ouch,” that’s the canary in the coal mine you'd want to look out for. Don’t wait until it’s bellowing out “Stop!” before you take action.
Those little twinges and niggles are your body’s way of politely suggesting you back off a bit. A sore calf today could become a full blown injury next week if you’re not careful. If your knee feels like it’s plotting a coup every time you run, it’s time to give your niggling Napoleon Bonaparte some TLC. Take a day off and stretch if possible.
Conclusion
Injury prevention isn’t exactly Hollywood glamour, but it’s essential if you want to make it to the start line of the Dublin Marathon in one piece, and maybe even in a reasonably pain free state. So, listen to your body, embrace the foam roller (begrudgingly, as any true Irish person would), and don’t be afraid to take a day off when you need it.
Remember: you’ve come this far, and the last thing you want is to be sidelined by something that could’ve been avoided. Keep your strength up, your muscles loose, and your recovery top notch, and you’ll be well on your way to that start line. And if all else fails, again just keep visualising that creamy pint waiting for you at the finish line.