Blog

We’re into the last 2 days before the Great Limerick Run, so runner and Chartered Physiotherapist, Rob Hanley, talks us through the final focusing points for race day.

Hopefully you’ve been building your miles in the last few months and now it’s time for the day itself! With the training you have done, your legs are strong and the body is fit so  now is the time to make sure you are prepped for race day itself.

• Rest
  • Get plenty of rest the next couple of nights, the aim of this final phase of preparation, is for the last logistical details and to give the body a chance to feel refreshed.

• Food
  • Eat plenty of good quality carbohydrates to build up the fuel reserves. No experimentation, stick to things you normally eat and at the usual times.

• Relax
  • Lots of us start getting nervous at this point. Doubts like “Have I done enough”?, “Will I be ok on the day”?, “Can I do this?” inevitably pop into our heads at this stage. Remember, the legs have done all those hard training miles so, so relax, you are good to go. You have already done all the hardwork.

• Stretch and Foam Role
  • After months of hard training it’s normal to have a few tight spots. Take this opportunity to work out the usual suspects- the calves, quads, ITB, glutes.

• Plan For Getting There
  • Figure out your race day logistics. Where is the race starting and finishing? How will you get there and away afterwards? Planning these details and giving yourself plenty of time to get to the event will save you rushing on the morning and getting to the race frazzled.

• Know Your Route
  • If you can, drive or travel your route. Look for where the hills are and the down hill sections. A hard hill is always mentally much tougher when you don’t know what’s coming next on the course.

Pack Your Bag                                                                                                                                                                                                                                                                                                                                                                                                  

We often forget the obvious important bits:

• • Sunscreen
  • Lip balm
  • Some anti- chafing product like Body Glide for the sensitive part of your feet , Achilles tendon , groin/armpits and nips
  • Energy gels – but only if you have tried them out previously. Race day is not the day for experimenting
  • Good socks
  • Water to pre hydrate
  • Your bib and safety pins to attach
  • Toilet Paper
  • Warm clothes for after

Finally, you’ve done all the hard work so enjoy!!