Final 2-Week Prep for the Dunboyne 10km Road Race – 23rd March 2025

With 2 weeks to go the 54th edition of the Dunboyne AC road race. Some of you will be veterans and will know exactly what to do in the final few weeks, for others, this will be your first 10km, or even your first race. Some people will be chasing a personal best or to break the 40 minute barrier, while others will not be concerned with time and will purely be aiming to finish.

Regardless of your goals or the training you have done up to now, here are a few tips from the Sports Physiotherapists in PMC Physiotherapy, Dunboyne.

Bar maybe a longish run this weekend and a few short fast sessions over the coming 10 days, most of the training is now done. If it hasn’t gone perfectly to plan, don’t panic. You are now better off being fresh at the start line rather than trying to cram in some killer sessions chasing fitness. This is especially true if this is you first race. If you are a seasoned competitor, then you may be training through this race, without any taper.

Make sure you are well hydrated in the week leading into a performance. Let’s avoid having to drink 2 litres of water on the morning of the race to try and improve our hydration status.

Especially in the couple of days leading up to the race. Carbs are good, especially if you are new to 10km races. Being under fueled and dehydrated can lead to performance reduction and fatigue while running, which increases our risk of injury.

If you haven’t been very diligent on the post run stretches, now is a good time to start. You don’t have to go overboard. Start with stretching the main muscle groups in your legs (calves, hamstrings, quads, glutes, groin) for 30 seconds each after a run. If you have been diligent up to now, well done. Keep up the good work.

That lovely pair of box fresh runners you’ve been saving for race day. Leave them in the box until after the race. Changing footwear too close to a race can be a significant driver of pain and discomfort. Running shoes need time to be broken in. What you are training in now, race in on the 23rd.  If you have been rotating runners and have a race pair, make sure you have ran in then well before the start line.

If you have any questions or queries regarding running related injuries, give PMC Physiotherapy a call on 018253997 or visit our website www.pmcphysiotherapy.ie

For more information regarding injury management and reduction, please read these articles:

Stay Injury-Free: 5 Key Tips for Runners

Choosing the Right Running Shoe for Race Day

Hydration Matters: How to Fuel Your Body for Performance

Prevent Setbacks: Steps to Reduce Your Risk of Injury

Recover Smarter: The 4 Stages of Effective Injury Rehab