The Mullingar Half Marathon is certified by the Athletics Association of Ireland (AAI). The AAI provide the following helpful tips to reduce your risk of injury:

As you increase your mileage, muscular aches and ‘niggles’ may occur, therefore build up gradually.

• Never increase your mileage by more than 10% in a week; and never increase both speed and distance in the same week.
• If the increasing mileage proves too tough, take an easy day or rest, as this will allow your body to refuel and recover.
• Vary the running surface and the direction of your runs.
• You don’t have to run all the time; include the use of a cross-training machine into your programme or cycling, rowing and swimming.
• Warm up adequately with easy running to prepare your joints and muscles for your race pace; include stride outs, high knee lifts, heel kicks, and trunk twisting
• Perform sustained static stretches after running to minimise muscle soreness and joint stiffness. This helps to prepare your body for your next running session
• Never run if you feel unwell, and do not attempt to catch-up on lost mileage after illness/injury. This can cause further damage and result in a longer period away from running in order to recover. Better 3 – 4 days of rest than 3 – 4 weeks of frustration!

T.E.A.M (Temporary Emergency Accommodation Midlands), with support from Brendan Marshall
BSc, PhD (Sports Science and Health)