• Static Stretches- Stretching helps to lengthen muscles, reduce muscle soreness and joint stiffness. Follow the stretching guide below holding each stretch for 20-30 seconds and repeating each 2-3 times. Never bounce when stretching. Aim to stretch the muscle to the point of tightness. Stretches should not cause discomfort or pain.  

• Cool Down- All your runs should start with a warm up and finish with a cool down. Aim to finish your run with a five minute jog or brisk walk to help return your heart rate to normal, reduce the temperature of your muscles and help reduce stiffness and soreness.  

• Foam Roller- Get your hands on a foam roller- possibly the best investment for any budding runner! Foam rollers stretch muscles, improve circulation, break down scar tissue and soft tissue adhesions. 5 minutes of your own DIY sports massage will put you on the road to recovery following a heavy session.  

• Hit the Shower- Have a warm shower or bath straight after your run and change into a fresh set of clothes.  

• Sleep- Possibly the most important factor that manages health and fitness as hormones released when we sleep influence cell growth, repair and immune function.  

• Recovery – try follow a hard day with an easy day.  

• POLICE- If you sustain a minor soft tissue injury follow the POLICE protocol; Protect, Optimal Loading, Ice, Compress and Elevate. For more information and guidance with this contact your local Chartered Physiotherapist.  

• Rehydrate and Refuel- Replace the fluid lost by taking on water or an isotonic drink and refuel your body with a carbohydrate/ protein snack within 30 minutes of exercise. If you cannot stomach solid food straight after a run try some chocolate milk!!  

The Irish Society of Chartered physiotherapists (ISCP) is an official supporter of the VHI Women’s Mini Marathon. To find a chartered physiotherapist near you visit www.iscp.ie/find-a-physio. A Chartered Physiotherapist is a university graduate with hospital-based training who has comprehensive knowledge of how the body works, along with specialist training in the diagnosis and treatment of muscle and joint pain. When you choose a physiotherapist who is a member of the ISCP, you’ll enjoy the peace of mind of knowing that they are a part of Ireland’s only professional body within its field. For more information visit www.iscp.ie