Dublin Marathon 2018: What You Need to Know With 2 Weeks to Go

With just two weeks to go until Dublin Marathon the countdown is well and truly on. Rest and race preparation’s the name of the game this week. Check out our top tips below to discover what you need to do this week to get yourself race ready for marathon day.

​​Bed

This week it’s all about your bed. And we don’t mean any hanky panky under the covers – though once things don’t get too acrobatic, no harm done! It’s about giving your body the opportunity to rest, recover and recuperate from the hard months of training as you dial back your training ahead of race day. Try and reschedule any upcoming social events that are not essential to ensure you are getting in as much rest as possible. As your body takes a step back from the intensive training, your immune system can take a dip. Make sure you take extra care to protect against illnesses over the next two weeks – we would suggest locking yourself away from the rest the family, particularly kids who can have a penchant for runny noses this time of the year!

Bath

Take the opportunity to soak your muscles after your training runs this week. It’s all about priming your body. If you wish you can try an Epsom salts bath. While the scientific evidence on their effectiveness is mixed, runners the world over swear by them. They can be a great way to recuperate tired muscles. To make an Epsom salt bath, add 1-2 cups of salts to a warm but not too hot bath and soak for about 10-20 minutes. Drink plenty of water afterwards. Also use this week as an opportunity to work out any tight muscles by booking an appointment with your physio and focusing on foam rolling. Our personal favourite and the one we use ourselves is the BackBaller, however, a regular foam roller will work just as well.

Beyond

‘There’s not much you can do in the last two weeks to improve your physical performance but there is a lot you can do to mess it up’ – Seb Coe couldn’t have said it better. The hard training is done. At this stage, it’s about fine tuning rather than building your fitness. Your mileage this week should be about 70% of your previous mileage. This week’s focus should be on short to medium level mileage and just completing your last training runs at your regular paces. If you’re a more advanced runner it’s still important to include a speed session this week to avoid too short a taper. This week is also about focusing on nutrition and making sure you are eating right and eating good quality carbohydrates to ensure your body is adequately fueled for the race. If you have children, ensure babysitting is finalised and in place for race day. You don’t want to be scrambling to find a babysitter in the week leading up to the marathon.

Mindful Moment

Think positive!

‘The more you frame the marathon as a stressful experience, the more negative messages you’ll receive. It’s just as easy to frame it as a positively challenging journey’ – Jeff Galloway.

#endurance #marathonadvice #DublinMarathon #Marathon #2weekstogo #Running #Training