Wexford physio shares training tips ahead of Dublin Marathon

The Dublin Marathon will take place on October 26th…

Ahead of the Dublin Marathon, Oleg Irlin, a Chartered Physiotherapist at Monageer Physiotherapy Clinic in Wexford, has shared his tips for those who are currently in training for it.

Training Intensity and Injuries

With the Dublin Marathon just weeks away, thousands of runners are in the final push of their training. But as a physiotherapist who treats both elite and recreational runners all year-round at Monageer Physiotherapy Clinic, I see a predictable surge in injuries at this exact time. The good news is that many of these issues stem from training errors mixed with previous unaddressed injuries that could be avoided had the athlete seen a physiotherapist or spoken with their coach beforehand.

Training errors are things like going a bit too far and a bit too fast and needlessly pushing the last 1-2 weeks before the race. It’s crucial to remember that Olympic athletes spend 90% of their training in Zones 1 and 2 (pre-lactate thresholds).

The Lean That Fatigues

Another easily-fixable mistake I see in long distance runners is an excessive forward lean. A slight forward lean from the ankles, is fine. But for long distances this position has been shown to reduce running economy (meaning; energy expenditure increases and the athlete fatigues quicker). Instead, a simple cue that can work better is thinking of looking at the horizon and not at the ground. Another cue is thinking of a balloon tied to your chest and pulls you upwards.

Step Rate (aka Cadence) Matters

A low step rate (far below 150) for some runners can cause bone stress injuries, among other issues. A lower step rate increases the impact each foot takes during the run. The solution is to increase your step rate to around 170 steps per minute. This might sound counterintuitive, but shorter/quicker steps mean less impact forces and a smoother, more efficient run. Use a metronome app during your next run to find your rhythm.

I see many runners at the clinic with bone stress injuries, they have seen many therapists before who never looked at their running technique or asked about their actual running plan. These patients can become particularly anxious. So don’t give up, if you got a rehab plan just stick to it, trust the process, and be patient, progress will happen.

Shoe Wear

I frequently get asked “what shoes are the best?”. That depends. Firstly; what is the purpose of the shoes, is it for marathon running or daily use. Secondly: This of course is a matter of specific foot anatomy and injury history; for example, if someone has an achilles issue, higher heel drop will help put some slack in the achilles. For running economy higher stackheight has been shown to improve running economy. But in general, here are some things to keep in mind: in the last 20 years the running shoe science and shoe variety has advanced a lot.

Every top running shoe brand comes with a lot of research behind every model. It already comes with comfortable insoles, firm/soft outsole, high/low stackheight, heel drop, wide/narrow toebox, carbon plate and many other specs. For the majority of people, one of these shoe brands, be it Nike, Asics. Brooks, Sketchers, Altra, HOKA or others, is bound to feel comfortable. The best advice is to try them in a shop with a treadmill and trust what your foot tells you.

Three Weeks Out: What To Do Now

If you’re experiencing pain, don’t panic. Take a moment and try small technique adjustments during easy runs. These can make a significant difference.

Remember that less is more: it’s better to start the marathon slightly undertrained but fresh and healthy, than tick all the boxes in your training plan and arrive at the starting line injured and anxious. Your months of hard work deserve to end at the finish line, not on a physio table. Run smart, not just hard.