Get Race-Ready: Physiotherapy Tips for the Women’s Mini Marathon
Stay Strong, Injury-Free & Confident for Race Day!
As the Women’s Mini Marathon approaches, thousands of women are lacing up their runners to walk, jog, or race their way to the finish line. Whether you’re a first-timer or a seasoned participant, a smart training approach, backed by physiotherapy insights, can make a world of difference in your performance and enjoyment.
Here’s how to prepare your body and stay injury-free:
1. Train Smart, Not Just Hard
Start with a structured training plan that gradually increases mileage and intensity. The "10% rule" is a good guide: don’t increase your weekly distance by more than 10% to avoid overuse injuries like shin splints or runner’s knee.
Physio Tip: Listen to your body. If you're experiencing persistent pain (not just normal muscle soreness), get assessed early, it could prevent weeks of downtime.
2. Strengthen to Support Your Stride
Running is high-impact. Building strength, especially in your glutes, hips, quads, and core, helps absorb shock and maintain proper form.
Try These:
Glute bridges
Single-leg squats
Side planks
Calf raises
Physio Tip: A physiotherapist can tailor a short strength program specific to your weaknesses or past injuries.
3. Don’t Neglect Mobility
Tight calves, hamstrings, and hip flexors can affect your running form and lead to compensations.
Add Mobility Work:
Dynamic warm-ups (leg swings, walking lunges) before runs
Static stretches (hamstrings, quads, calves) after training
4. Footwear Matters
The wrong shoes can lead to knee, foot, or back pain. Visit a running shop for gait analysis or consult your physio to see if custom insoles or orthotics are needed.
Physio Tip: If you’re getting blisters, shin pain, or your shoes are over 500km old, it’s time to reassess your footwear.
5. Plan for Recovery
Training stresses your muscles, recovery is where the magic happens.
Rest days are essential.
Hydration, sleep, and good nutrition support tissue repair.
Massage or manual therapy can also help, especially in the final few weeks.
6. Race Week Tips
Reduce training volume (taper)
Avoid new shoes or gear
Stick to your routine
Use mental strategies like visualisation
Final Word from the Physio
The Women’s Mini Marathon is more than a race, it’s a celebration of strength and solidarity. Whether you’re aiming for a personal best or just the finish line, physiotherapy can help you get there strong, confident, and smiling.
Lesley Lowe leads the Sports Physio Clinic. She has worked with multiple sports clubs over the years including rugby, football, hurling and hockey clubs and she has worked at the Dublin city Marathon.
Sports Physio Clinic
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