Race Week Is About Staying Calm
The hard work is done. By race week you cannot get any fitter, but you can still lose your rhythm if you do too much, or too little thinking about the small things. The Dublin Marathon is on Sunday 25 October, so this is your last week to arrive at the start line rested, prepared and confident.
Nervous energy is normal. So is noticing small aches you ignored for months. This guide covers the final days, what to do about a niggle, a few race-day tips, and what to do after the finish line.
The Final Week, Day by Day
This is a general guide, not a training plan. Follow your coach's advice and the taper you have been using. Keep activity light, put recovery first, and do not try to make up missed training in the final days.
Monday and Tuesday — short, easy runs if your plan includes them. Keep any quicker running brief and comfortableWednesday — rest, or a very easy run of 20 to 30 minutes if your plan includes oneThursday — short and easy, or rest. Check your kit, shoes and race-day planFriday — rest, or an easy jog of 15 to 20 minutes with gentle mobility work. The Expo at RDS Simmonscourt, where you collect your race number, is open on Friday 23 and Saturday 24 October. Check the organiser's website for opening times and what to bring, and try not to spend long on your feet. Get to bed early. Many runners sleep badly the night before a race, and that is normalSaturday — a very short shake-out run, or rest. Lay out your kit, eat familiar food and avoid long periods on your feetSunday — race day
Common Race-Week Worries
"I feel a new niggle." As your training load drops, you notice more. A mild ache does not always mean you must stop running completely, but do not judge an injury by how it feels after warming up. If the pain persists, comes back during a run, gets worse afterwards or changes your stride, stop running and get advice. If it is sharp, over a bone, or getting steadily worse, arrange an assessment before race day"My legs feel heavy and strange." This is very common in the taper and does not mean you have lost fitness"Should I squeeze in one more long run?" No. It cannot help you now, and it can only add fatigue or injury risk
Get a Sore Spot Checked Before Race Day If
Do not wait until Sunday to find out. Get it assessed if:
The pain makes you limp or changes your strideYou have sharp or pinpoint pain on a bone, such as the shin, foot or hip, that is worse with impact. Pain at rest or at night is a further warning sign. These can be signs of a bone stress injury, which needs proper assessmentThere is swelling or heat in the areaThe pain is getting worse day by day rather than settling
Do not try to run through bone pain, and do not use a hard run to test whether it has settled. A suspected bone stress injury needs proper assessment before you think about running again. Also avoid trying anything new this week, such as new shoes, new insoles or new treatments.
What a Physiotherapist Can Do in Race Week
At 365 Physiotherapy, our chartered physiotherapists can:
Assess whether it is a manageable niggle or something that needs more careCheck how you move, including your strength, flexibility and running patternAdvise on what is safe to do in the final days, and what to leave outTreat where appropriate, with hands-on techniques, taping or simple exercisesGive you an honest answer about whether running is advisable. We cannot promise you will make the start line, but we will tell you clearly where you stand
Race week is busy for clinics, so book early.
Race Day: Practical Tips
Nothing new — no new shoes, kit, food, drink or supplements on race day. Stick to foods and drinks you have used in training. If you take painkillers or supplements, ask your pharmacist or GP firstWarm up lightly — a short walk and some easy movement, not a hard warm-upStart steady — the first few miles should feel too easy. Going out too fast is one of the most common mistakesDress for the whole run — an October morning is cold at the start but you will warm up. Layers you can discard helpFollow the organiser's guidance on hydration, medical points and the course. Write any medical conditions, allergies and medications on the back of your race bib, as the organisers askStop and get help for warning signs — chest pain, severe breathlessness, dizziness, confusion, feeling unusually weak or seriously unwell, or a sudden sharp pain in a leg are reasons to stop and ask for medical help, not to run through it. Alert a race marshal or go to the nearest first aid station. The organisers have medical teams along the course
After the Finish Line
Keep walking for a few minutes, put on warm clothes, and eat and drink. Sore, stiff legs for a few days are normal. We cover the days after in our marathon recovery guide.
Seek urgent medical assessment if you cannot put weight on a leg, or you develop significant or worsening calf pain with swelling, redness or warmth. If you also have chest pain, sudden breathlessness, faintness or you cough up blood, get emergency medical help immediately.
Frequently Asked Questions
Should I run the marathon with a niggle?
It depends on what it is, and how a pain feels after warming up is not a reliable guide. If it makes you limp, is sharp, is over a bone, or is getting worse, get it assessed before race day.
Can I get a race-week appointment?
Same-day appointments are often available. Call or book online early in the week and we will do our best.
Do I need a GP referral?
No. You can book directly with us.
Book Your Pre-Race Check
We see runners at both our Santry (Dublin 9) and Swords (Applewood Close) clinics. Evening and weekend appointments available. No GP referral needed.
Good luck to everyone running on Sunday!
📞 +353 83 098 5073
☎️ +353 1 513 0603
📧 contact@365physiotherapy.ie
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