Hi folks and welcome to the beginning of your great adventure.

This is where you develop your habits so it's a great time to get it right at the start. Pay attention to the signs, listen to your body and act accordingly so if you do feel any niggles Do The Right Thing… Nip It In The Bud…

The level of pain usually indicates the seriousness of an injury. If you experience severe pain, extensive bruising or immediate swelling you should seek medical help. However for mild sprains and strains you can self-treat using the PRICE principles as soon as you can

PROTECTION - support the injured part using tape or strapping to protect against further damage. Seek advice and help as poor strapping can make some injuries worse.

REST - Continuing to exercise a damaged muscle, joint or ligament can turn a minor problem into a major one. Rest for 72 hours following injury to help promote healing.

ICE - apply an ice pack or bag (wrapped in a cloth to prevent an ice burn) immediately for 20 - 30 minutes, repeat every 2 hours (reduce time for more bony areas such as the ankle to 15 minutes).

COMPRESSION- a compression bandage will help reduce swelling. Make sure you use a stretchy bandage and do not apply it too tightly. If unsure seek medical advice.

ELEVATION - elevate the injured part whenever possible above the level of your heart. Whilst elevated do not apply compression.

Keep an eye on your main muscles at the start ie. Hamstrings, Quadriceps and Calf's make sure to keep them well stretched pre and post running. Wear good warm clothing over the winter this in turn will increase your sweat loss so make sure your hydration is taken into account.

GUIDELINES FOR BEGINNERS

  1. Consult your GP, stating your intentions.
  2. If you have any doubts, consult the relevant specialist for suitable advice.
  3. Start off slowly & cautiously. You may be intending to walk or jog your way around the marathon, so be prepared to walk or jog in your training.
  4. Stretch, stretch, stretch -The last thing you want to happen is to get to week 14 in your program and pick up a niggly injury that forces you out of the race. To avoid this you need to stretch from the very beginning. As boring as you might find it, it is a necessary evil.
  5. Wear appropriate clothing especially in the winter months, also keep in mind “Be Safe Be Seen”
    6.

I will be in place on a monthly basis with some relevant information and to answer any queries you may have in relation to any niggles or injuries you may pick up, so please feel free to email me with any topics you would like covered.

Here's hoping you all have a fantastic time and remain as injury free as possible.

Regards

Paul Murray MIAPT - Sports & Physical Therapist

Tel: 0877507000

paul@paulmurray.ie

info@greatlimerickrun.com