BMI Fernbrae Hospital

With hundreds of Scots gearing up for participation in the Spring and Summer marathons Scottish physiotherapists are issuing advice on how to avoid injury before, during and after race day.

Gordon Barrie, Physiotherapy Manager at BMI Fernbrae Hospital and previous Dundee Marathon winner, said: “Beginner marathon runners may not be aware of how much training and preparation should go into a race and may underestimate the damage they can do to their joints and muscles if they don’t seek expert advice.”

Gordon shares tips on how to avoid race injury:

1. No matter how confident you may feel, if you are participating in a race or marathon, an adequate amount of training and preparation should be completed prior to the event. Initially, if you have not exercised for a long time it is advisable to get a check-up with your GP prior to commencing your training regime. When you start, seek out advice on how to proceed from your chartered physiotherapist and/or the coaching staff at your local running club.
2. Ensure you have appropriate running shoes by seeking advice at your local specialist running shop.
3. Follow the 10% rule – try not to increase your weekly training by more than 10% per week. This allows the body time to adapt to the training load and helps to minimise injury risk.
4. Warming-up properly before a race or marathon is essential in reducing the chances of injury. Warming-up and stretching is something you should get advice on early in your training. Getting it wrong can result in injury so consult a qualified athletics coach or chartered physiotherapist for advice.
5. Also remember to warm down! Again, seek out advice on how to do this early in your training regime to avoid problems.
6. Train with other runners. If you don’t know a fellow runner, look for races in your local area or for details of your nearest running club.
7. Eat a light breakfast two hours before your race to take the edge off your hunger without leaving you bloated. Aim for 65% of your total calories consumed coming from carbohydrate sources like porridge.ⁱ
8. Ensure you stay hydrated throughout the race - if you are running long distances carry a bottle of water or a sports / energy drink.
9. If you are unwell or injured on race day, don’t run! There are plenty of other races about and maintaining your health is more important.
10. P.R.I.C.E for injury - If you are unlucky enough to sustain an injury, immediately follow the P.R.I.C.E principles and contact your physio:
    Protection - use strapping or a support for comfort and to protect the area
    Rest - rest the injured area.
    Ice - apply ice packs for 10 minutes every hour. Wrap the ice-pack in a damp cloth to prevent ice-burns on the skin.
    Compress - use tubigrip or a compression bandage to help reduce the swelling - but not too tight! Check toes and fingers regularly for colour and temperature; remove the compression dressing at night.
    Elevate - elevate or raise the injured part, ideally above the heart to help disperse swelling.

Gordon Barrie has designed the Dundee Riverside Race for Sport Relief which is organised by BMI Fernbrae Hospital and takes place on Wednesday 14th April at 6.30pm adjacent to Discovery Point. This is the second race in the series. The third, and final, run is on 12th May.

The race is suitable for good club athletes looking to sharpen their legs and also for those less experienced seeking a manageable challenge.

For full details and to register for the race please visit www.born2run.co.uk