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1. Shard Calculation

Query:

Response:

Calculated Shard: 31 (from laksa035)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa031.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical, ml_categories_json AS ml_categories_json, ml_types_json AS ml_types_json, ml_intent_types_json AS ml_intent_types_json, meta_language AS meta_language, attrs_author AS attrs_author, ifNull(toUnixTimestamp(attrs_publish_time), 0) AS attrs_publish_time, ifNull(toUnixTimestamp(attrs_original_publish_time), 0) AS attrs_original_publish_time, ifNull(attrs_is_republished, 0) AS attrs_is_republished, ifNull(attrs_nr_words, 0) AS attrs_nr_words, ifNull(attrs_boilerpipe_nr_words, 0) AS attrs_boilerpipe_nr_words, ifNull(body_ext_links_number, 0) AS body_ext_links_number, ifNull(body_int_links_number, 0) AS body_int_links_number, ifNull(meta_nofollow, 0) AS meta_nofollow, ifNull(meta_noarchive, 0) AS meta_noarchive, ifNull(props_was_rendered, 0) AS props_was_rendered, ifNull(src_redirect, \'\') AS src_redirect, ifNull(download_time_msec, 0) AS download_time_msec, ifNull(download_ttfb_msec, 0) AS download_ttfb_msec, ifNull(download_size, 0) AS download_size FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://www.spectrumhealth.ie/blog/how-to-prevent-common-running-injuries\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.spectrumhealth.ie/blog/how-to-prevent-common-running-injuries\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.spectrumhealth.ie\/blog\/how-to-prevent-common-running-injuries","crawl_time":1776163425,"first_indexed_time":1731159458,"http_code":200,"src_unparsed":"ie,spectrumhealth!www,\/blog\/how-to-prevent-common-running-injuries s443","src_root_hash":"12394652108201835831","history_drop_reason":null,"meta_title":"How to Prevent Common Running Injuries - Spectrum Health","meta_descriptions":["With the Dublin City Marathon fast approaching, all runners who are now in-training should be aware of some of the potential injuries that can occur during your preparations so that you can avoid them from occurring before or during the big race day.","With the Dublin City Marathon fast approaching, all runners who are now in-training should be aware of some of the potential injuries that can occur during your preparations so that you can avoid them from occurring before or during the big race day."],"attrs_boilerpipe_text":"With the Dublin City Marathon fast approaching, all runners who are now in-training should be aware of some of the potential injuries that can occur during your preparations so that you can avoid them from occurring before or during the big race day.\nThe main thing to remember in preparing for a marathon is to always listen to your body and don’t push yourself beyond your limits too quickly. If you pay attention to the signs and signals, this should prevent most injuries from occurring.\nCommon Injuries You Want to Avoid\nOne of the most common running injuries is\nRunner’s Knee\n, which is when you feel pain around your kneecap caused by the wearing down of the cartilage. Another common complaint from runners is discomfort or pain in the shin and feet, which is caused by a stress fracture. With both these injuries, it is important to rest to allow the knee or shin to heal, or you can risk making the injury worse. When you start back with your running after resting from one of these complaints, do so gradually so that you don’t have a repetitive injury.\nDuring your training, if you feel pain in the front or inside of your lower leg, then you may be suffering from a\nShin Splint\n. The way to avoid getting these is to gently and slowly start to increase the length of time and distances that you run, as shin splints occur when you increase your training too quickly. These can take weeks of rest to heal, so pushing yourself too fast is not worth it if you want to make it to the marathon starting line.\nAnother injury you want to avoid by adding too much distance to your running too soon is inflammation of the Achilles tendon, from the calf to the back of the heel, known as\nAchilles Tendinitis\n. The best way to prevent this injury is by taking it slow and following a training plan based on your current fitness level and the time frame for reaching your goal to race.\nAgain, if you push your body too much, you might experience a\nmuscle pull\n. Runners will often experience pulled muscles in the hamstrings, quads, calves or groin, and this happens when the muscle is overstretched. Always be sure to warm up and stretch before and after you train so your muscles are warmed appropriately. This will help prevent potential muscle pulls.\nMany a runner has suffered from a\nsprained ankle\n, which happens when the foot twists or rolls while running, tearing the ligaments in the ankle. This injury requires rest in order to heal, and can be very painful. Always run on a flat, smooth surface and avoid steep hills until your body is experienced in running on such a terrain to avid rolling and spraining your ankle. It is also important to wear shoes that are appropriate for running and which are properly fitted and with good support.\nLess serious, but still painful to experience, are\nblisters\non the skin caused by the skin rubbing against your shoes and socks. Blisters can be a curse for runners, making it very uncomfortable to not just run, but also to walk when not training. The best way to avoid these is to gradually wear-in new running shoes and wear very thick or double layered socks.\nSafe Running Training Tips\nWhilst you are participating in the marathon, be wary of sunburn or heat exhaustion which can occur when running in the elements for a long period of time. Make sure you dress appropriately, wear lightweight, breathable clothing and use sunscreen and a hat during the race. Stay hydrated by drinking an extra 1 ½ to 2 ½ cups of water on the days you run. If you are running for more than an hour, drink a sports drink to replenish electrolytes lost in sweat.\nOne last tip that can help to avoid a running injury is to vary your training. In addition to pounding the pavement or treadmill, it can also be beneficial to add in some weight training to strengthen your core muscles, especially those in your calf, groin and thigh. Mix up your training with some other activities outside from running, like swimming or riding which can prevent overuse of the muscles used when running.\nPrevention is always better than cure, especially in the instance of these potential injuries. The best way to avoid any of these injuries from occurring is to always listen your body’s signals and if you experience ongoing pain in a muscle or joint, be sure to see one of our physios to ensure the injury does not get worse. However, most running injuries can be relieved by following these strategies to avoid the injury occurring in the first place, making sure you get across the finish line injury free.","attrs_markdown":"[Skip to content](https:\/\/www.spectrumhealth.ie\/blog\/how-to-prevent-common-running-injuries#content)\n\n### Contact us: [01 611 1740](<tel:+353 1 611 1740>) \\| [info@spectrumhealth.ie](mailto:info@spectrumhealth.ie)\n[![Spectrum Health Logo](https:\/\/www.spectrumhealth.ie\/wp-content\/uploads\/2024\/05\/SH-Logo.png)](https:\/\/www.spectrumhealth.ie\/)\n\n- [![Spectrum Health Logo](https:\/\/www.spectrumhealth.ie\/wp-content\/uploads\/2024\/05\/SH-Logo-120x50.png)](https:\/\/www.spectrumhealth.ie\/)\n- [Physiotherapy]()\n  - - - [![Spectrum Physio Logo](https:\/\/www.spectrumhealth.ie\/wp-content\/uploads\/2024\/06\/Spectrum-Physio-Logo-300x107.png)](https:\/\/www.spectrumhealth.ie\/physiotherapy)\n    - - [Physiotherapy Homepage →](https:\/\/www.spectrumhealth.ie\/physiotherapy)\n  - 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If you pay attention to the signs and signals, this should prevent most injuries from occurring.\n\n## Common Injuries You Want to Avoid\nOne of the most common running injuries is **Runner’s Knee**, which is when you feel pain around your kneecap caused by the wearing down of the cartilage. Another common complaint from runners is discomfort or pain in the shin and feet, which is caused by a stress fracture. With both these injuries, it is important to rest to allow the knee or shin to heal, or you can risk making the injury worse. When you start back with your running after resting from one of these complaints, do so gradually so that you don’t have a repetitive injury.\n\nDuring your training, if you feel pain in the front or inside of your lower leg, then you may be suffering from a **Shin Splint**. The way to avoid getting these is to gently and slowly start to increase the length of time and distances that you run, as shin splints occur when you increase your training too quickly. These can take weeks of rest to heal, so pushing yourself too fast is not worth it if you want to make it to the marathon starting line.\n\nAnother injury you want to avoid by adding too much distance to your running too soon is inflammation of the Achilles tendon, from the calf to the back of the heel, known as **Achilles Tendinitis**. The best way to prevent this injury is by taking it slow and following a training plan based on your current fitness level and the time frame for reaching your goal to race.\n\nAgain, if you push your body too much, you might experience a **muscle pull**. Runners will often experience pulled muscles in the hamstrings, quads, calves or groin, and this happens when the muscle is overstretched. Always be sure to warm up and stretch before and after you train so your muscles are warmed appropriately. This will help prevent potential muscle pulls.\n\nMany a runner has suffered from a **sprained ankle**, which happens when the foot twists or rolls while running, tearing the ligaments in the ankle. This injury requires rest in order to heal, and can be very painful. Always run on a flat, smooth surface and avoid steep hills until your body is experienced in running on such a terrain to avid rolling and spraining your ankle. It is also important to wear shoes that are appropriate for running and which are properly fitted and with good support.\n\nLess serious, but still painful to experience, are **blisters** on the skin caused by the skin rubbing against your shoes and socks. Blisters can be a curse for runners, making it very uncomfortable to not just run, but also to walk when not training. The best way to avoid these is to gradually wear-in new running shoes and wear very thick or double layered socks.\n\n## Safe Running Training Tips\nWhilst you are participating in the marathon, be wary of sunburn or heat exhaustion which can occur when running in the elements for a long period of time. Make sure you dress appropriately, wear lightweight, breathable clothing and use sunscreen and a hat during the race. Stay hydrated by drinking an extra 1 ½ to 2 ½ cups of water on the days you run. If you are running for more than an hour, drink a sports drink to replenish electrolytes lost in sweat.\n\nOne last tip that can help to avoid a running injury is to vary your training. In addition to pounding the pavement or treadmill, it can also be beneficial to add in some weight training to strengthen your core muscles, especially those in your calf, groin and thigh. Mix up your training with some other activities outside from running, like swimming or riding which can prevent overuse of the muscles used when running.\n\nPrevention is always better than cure, especially in the instance of these potential injuries. The best way to avoid any of these injuries from occurring is to always listen your body’s signals and if you experience ongoing pain in a muscle or joint, be sure to see one of our physios to ensure the injury does not get worse. However, most running injuries can be relieved by following these strategies to avoid the injury occurring in the first place, making sure you get across the finish line injury free.\n\n[PrevPreviousCommon Types of Knee Injuries](https:\/\/www.spectrumhealth.ie\/blog\/common-types-of-knee-injuries)\n\n[NextHow Physiotherapy Can Help With ArthritisNext](https:\/\/www.spectrumhealth.ie\/blog\/how-physiotherapy-can-help-with-arthritis)\n\n## Don't Miss These\n[![Woman with lower back pain massaging her back](https:\/\/www.spectrumhealth.ie\/wp-content\/uploads\/2026\/03\/iStock-2208363472-650x443.jpg)](https:\/\/www.spectrumhealth.ie\/blog\/improving-your-posture-tips-from-a-physiotherapist)\n\n[20 Mar](https:\/\/www.spectrumhealth.ie\/blog\/2026\/03)\n\n[Physiotherapy](https:\/\/www.spectrumhealth.ie\/blog\/category\/physiotherapy)\n\n##### [Improving Your Posture: Tips from a 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Logo](https:\/\/www.spectrumhealth.ie\/wp-content\/uploads\/2024\/06\/ISO-9001-2015-LOGO.jpg)","attrs_readable_markdown":"With the Dublin City Marathon fast approaching, all runners who are now in-training should be aware of some of the potential injuries that can occur during your preparations so that you can avoid them from occurring before or during the big race day.\n\nThe main thing to remember in preparing for a marathon is to always listen to your body and don’t push yourself beyond your limits too quickly. If you pay attention to the signs and signals, this should prevent most injuries from occurring.\n\n## Common Injuries You Want to Avoid\nOne of the most common running injuries is **Runner’s Knee**, which is when you feel pain around your kneecap caused by the wearing down of the cartilage. Another common complaint from runners is discomfort or pain in the shin and feet, which is caused by a stress fracture. With both these injuries, it is important to rest to allow the knee or shin to heal, or you can risk making the injury worse. When you start back with your running after resting from one of these complaints, do so gradually so that you don’t have a repetitive injury.\n\nDuring your training, if you feel pain in the front or inside of your lower leg, then you may be suffering from a **Shin Splint**. The way to avoid getting these is to gently and slowly start to increase the length of time and distances that you run, as shin splints occur when you increase your training too quickly. These can take weeks of rest to heal, so pushing yourself too fast is not worth it if you want to make it to the marathon starting line.\n\nAnother injury you want to avoid by adding too much distance to your running too soon is inflammation of the Achilles tendon, from the calf to the back of the heel, known as **Achilles Tendinitis**. The best way to prevent this injury is by taking it slow and following a training plan based on your current fitness level and the time frame for reaching your goal to race.\n\nAgain, if you push your body too much, you might experience a **muscle pull**. Runners will often experience pulled muscles in the hamstrings, quads, calves or groin, and this happens when the muscle is overstretched. Always be sure to warm up and stretch before and after you train so your muscles are warmed appropriately. This will help prevent potential muscle pulls.\n\nMany a runner has suffered from a **sprained ankle**, which happens when the foot twists or rolls while running, tearing the ligaments in the ankle. This injury requires rest in order to heal, and can be very painful. Always run on a flat, smooth surface and avoid steep hills until your body is experienced in running on such a terrain to avid rolling and spraining your ankle. It is also important to wear shoes that are appropriate for running and which are properly fitted and with good support.\n\nLess serious, but still painful to experience, are **blisters** on the skin caused by the skin rubbing against your shoes and socks. Blisters can be a curse for runners, making it very uncomfortable to not just run, but also to walk when not training. The best way to avoid these is to gradually wear-in new running shoes and wear very thick or double layered socks.\n\n## Safe Running Training Tips\nWhilst you are participating in the marathon, be wary of sunburn or heat exhaustion which can occur when running in the elements for a long period of time. Make sure you dress appropriately, wear lightweight, breathable clothing and use sunscreen and a hat during the race. Stay hydrated by drinking an extra 1 ½ to 2 ½ cups of water on the days you run. If you are running for more than an hour, drink a sports drink to replenish electrolytes lost in sweat.\n\nOne last tip that can help to avoid a running injury is to vary your training. In addition to pounding the pavement or treadmill, it can also be beneficial to add in some weight training to strengthen your core muscles, especially those in your calf, groin and thigh. Mix up your training with some other activities outside from running, like swimming or riding which can prevent overuse of the muscles used when running.\n\nPrevention is always better than cure, especially in the instance of these potential injuries. The best way to avoid any of these injuries from occurring is to always listen your body’s signals and if you experience ongoing pain in a muscle or joint, be sure to see one of our physios to ensure the injury does not get worse. However, most running injuries can be relieved by following these strategies to avoid the injury occurring in the first place, making sure you get across the finish line injury free.","meta_canonical":null,"ml_categories_json":"","ml_types_json":"","ml_intent_types_json":"","meta_language":"en-gb","attrs_author":"Spectrum Health","attrs_publish_time":1727685008,"attrs_original_publish_time":1727685008,"attrs_is_republished":0,"attrs_nr_words":"1395","attrs_boilerpipe_nr_words":"813","body_ext_links_number":16,"body_int_links_number":114,"meta_nofollow":0,"meta_noarchive":0,"props_was_rendered":0,"src_redirect":"","download_time_msec":3229,"download_ttfb_msec":2969,"download_size":83484}

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Meta Title	How to Prevent Common Running Injuries - Spectrum Health
Meta Description	With the Dublin City Marathon fast approaching, all runners who are now in-training should be aware of some of the potential injuries that can occur during your preparations so that you can avoid them from occurring before or during the big race day., With the Dublin City Marathon fast approaching, all runners who are now in-training should be aware of some of the potential injuries that can occur during your preparations so that you can avoid them from occurring before or during the big race day.
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Boilerpipe Text	With the Dublin City Marathon fast approaching, all runners who are now in-training should be aware of some of the potential injuries that can occur during your preparations so that you can avoid them from occurring before or during the big race day. The main thing to remember in preparing for a marathon is to always listen to your body and don’t push yourself beyond your limits too quickly. If you pay attention to the signs and signals, this should prevent most injuries from occurring. Common Injuries You Want to Avoid One of the most common running injuries is Runner’s Knee , which is when you feel pain around your kneecap caused by the wearing down of the cartilage. Another common complaint from runners is discomfort or pain in the shin and feet, which is caused by a stress fracture. With both these injuries, it is important to rest to allow the knee or shin to heal, or you can risk making the injury worse. When you start back with your running after resting from one of these complaints, do so gradually so that you don’t have a repetitive injury. During your training, if you feel pain in the front or inside of your lower leg, then you may be suffering from a Shin Splint . The way to avoid getting these is to gently and slowly start to increase the length of time and distances that you run, as shin splints occur when you increase your training too quickly. These can take weeks of rest to heal, so pushing yourself too fast is not worth it if you want to make it to the marathon starting line. Another injury you want to avoid by adding too much distance to your running too soon is inflammation of the Achilles tendon, from the calf to the back of the heel, known as Achilles Tendinitis . The best way to prevent this injury is by taking it slow and following a training plan based on your current fitness level and the time frame for reaching your goal to race. Again, if you push your body too much, you might experience a muscle pull . Runners will often experience pulled muscles in the hamstrings, quads, calves or groin, and this happens when the muscle is overstretched. Always be sure to warm up and stretch before and after you train so your muscles are warmed appropriately. This will help prevent potential muscle pulls. Many a runner has suffered from a sprained ankle , which happens when the foot twists or rolls while running, tearing the ligaments in the ankle. This injury requires rest in order to heal, and can be very painful. Always run on a flat, smooth surface and avoid steep hills until your body is experienced in running on such a terrain to avid rolling and spraining your ankle. It is also important to wear shoes that are appropriate for running and which are properly fitted and with good support. Less serious, but still painful to experience, are blisters on the skin caused by the skin rubbing against your shoes and socks. Blisters can be a curse for runners, making it very uncomfortable to not just run, but also to walk when not training. The best way to avoid these is to gradually wear-in new running shoes and wear very thick or double layered socks. Safe Running Training Tips Whilst you are participating in the marathon, be wary of sunburn or heat exhaustion which can occur when running in the elements for a long period of time. Make sure you dress appropriately, wear lightweight, breathable clothing and use sunscreen and a hat during the race. Stay hydrated by drinking an extra 1 ½ to 2 ½ cups of water on the days you run. If you are running for more than an hour, drink a sports drink to replenish electrolytes lost in sweat. One last tip that can help to avoid a running injury is to vary your training. In addition to pounding the pavement or treadmill, it can also be beneficial to add in some weight training to strengthen your core muscles, especially those in your calf, groin and thigh. Mix up your training with some other activities outside from running, like swimming or riding which can prevent overuse of the muscles used when running. Prevention is always better than cure, especially in the instance of these potential injuries. The best way to avoid any of these injuries from occurring is to always listen your body’s signals and if you experience ongoing pain in a muscle or joint, be sure to see one of our physios to ensure the injury does not get worse. However, most running injuries can be relieved by following these strategies to avoid the injury occurring in the first place, making sure you get across the finish line injury free.
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\[wpdreams\_ajaxsearchlite\] - [Book Now](https://www.spectrumhealth.ie/book-now) - [Book Now](https://www.spectrumhealth.ie/book-now) - [Corporate]() - [Contact Us](https://www.spectrumhealth.ie/contact-us) [Blog](https://www.spectrumhealth.ie/blog) » [Physiotherapy](https://www.spectrumhealth.ie/blog/category/physiotherapy) » How to Prevent Common Running Injuries # How to Prevent Common Running Injuries - [September 30, 2024](https://www.spectrumhealth.ie/blog/2024/09/30) #### In this article: ![Running](https://images.squarespace-cdn.com/content/v1/537b0649e4b0f6c6b6877a35/1443525578919-AWXYBW9XBKVD3VWS6GQK/Running) With the Dublin City Marathon fast approaching, all runners who are now in-training should be aware of some of the potential injuries that can occur during your preparations so that you can avoid them from occurring before or during the big race day. The main thing to remember in preparing for a marathon is to always listen to your body and don’t push yourself beyond your limits too quickly. If you pay attention to the signs and signals, this should prevent most injuries from occurring. ## Common Injuries You Want to Avoid One of the most common running injuries is Runner’s Knee, which is when you feel pain around your kneecap caused by the wearing down of the cartilage. Another common complaint from runners is discomfort or pain in the shin and feet, which is caused by a stress fracture. With both these injuries, it is important to rest to allow the knee or shin to heal, or you can risk making the injury worse. When you start back with your running after resting from one of these complaints, do so gradually so that you don’t have a repetitive injury. During your training, if you feel pain in the front or inside of your lower leg, then you may be suffering from a Shin Splint. The way to avoid getting these is to gently and slowly start to increase the length of time and distances that you run, as shin splints occur when you increase your training too quickly. These can take weeks of rest to heal, so pushing yourself too fast is not worth it if you want to make it to the marathon starting line. Another injury you want to avoid by adding too much distance to your running too soon is inflammation of the Achilles tendon, from the calf to the back of the heel, known as Achilles Tendinitis. The best way to prevent this injury is by taking it slow and following a training plan based on your current fitness level and the time frame for reaching your goal to race. Again, if you push your body too much, you might experience a muscle pull. Runners will often experience pulled muscles in the hamstrings, quads, calves or groin, and this happens when the muscle is overstretched. Always be sure to warm up and stretch before and after you train so your muscles are warmed appropriately. This will help prevent potential muscle pulls. Many a runner has suffered from a sprained ankle, which happens when the foot twists or rolls while running, tearing the ligaments in the ankle. This injury requires rest in order to heal, and can be very painful. Always run on a flat, smooth surface and avoid steep hills until your body is experienced in running on such a terrain to avid rolling and spraining your ankle. It is also important to wear shoes that are appropriate for running and which are properly fitted and with good support. Less serious, but still painful to experience, are blisters on the skin caused by the skin rubbing against your shoes and socks. Blisters can be a curse for runners, making it very uncomfortable to not just run, but also to walk when not training. The best way to avoid these is to gradually wear-in new running shoes and wear very thick or double layered socks. ## Safe Running Training Tips Whilst you are participating in the marathon, be wary of sunburn or heat exhaustion which can occur when running in the elements for a long period of time. Make sure you dress appropriately, wear lightweight, breathable clothing and use sunscreen and a hat during the race. Stay hydrated by drinking an extra 1 ½ to 2 ½ cups of water on the days you run. If you are running for more than an hour, drink a sports drink to replenish electrolytes lost in sweat. One last tip that can help to avoid a running injury is to vary your training. In addition to pounding the pavement or treadmill, it can also be beneficial to add in some weight training to strengthen your core muscles, especially those in your calf, groin and thigh. Mix up your training with some other activities outside from running, like swimming or riding which can prevent overuse of the muscles used when running. Prevention is always better than cure, especially in the instance of these potential injuries. The best way to avoid any of these injuries from occurring is to always listen your body’s signals and if you experience ongoing pain in a muscle or joint, be sure to see one of our physios to ensure the injury does not get worse. However, most running injuries can be relieved by following these strategies to avoid the injury occurring in the first place, making sure you get across the finish line injury free. [PrevPreviousCommon Types of Knee Injuries](https://www.spectrumhealth.ie/blog/common-types-of-knee-injuries) [NextHow Physiotherapy Can Help With ArthritisNext](https://www.spectrumhealth.ie/blog/how-physiotherapy-can-help-with-arthritis) ## Don't Miss These [![Woman with lower back pain massaging her back](https://www.spectrumhealth.ie/wp-content/uploads/2026/03/iStock-2208363472-650x443.jpg)](https://www.spectrumhealth.ie/blog/improving-your-posture-tips-from-a-physiotherapist) [20 Mar](https://www.spectrumhealth.ie/blog/2026/03) [Physiotherapy](https://www.spectrumhealth.ie/blog/category/physiotherapy) ##### [Improving Your Posture: Tips from a Physiotherapist](https://www.spectrumhealth.ie/blog/improving-your-posture-tips-from-a-physiotherapist) [Read More](https://www.spectrumhealth.ie/blog/improving-your-posture-tips-from-a-physiotherapist) [![](https://www.spectrumhealth.ie/wp-content/uploads/2026/01/iStock-1478745519-650x650.jpg)](https://www.spectrumhealth.ie/blog/when-should-you-see-a-physiotherapist-7-signs-you-shouldnt-ignore) [9 Jan](https://www.spectrumhealth.ie/blog/2026/01) [Physiotherapy](https://www.spectrumhealth.ie/blog/category/physiotherapy) ##### [When Should You See a Physiotherapist? 7 Signs You Shouldn’t Ignore](https://www.spectrumhealth.ie/blog/when-should-you-see-a-physiotherapist-7-signs-you-shouldnt-ignore) [Read More](https://www.spectrumhealth.ie/blog/when-should-you-see-a-physiotherapist-7-signs-you-shouldnt-ignore) [![](https://www.spectrumhealth.ie/wp-content/uploads/2025/12/iStock-1355466524-650x650.jpg)](https://www.spectrumhealth.ie/blog/why-your-arches-hurt-flat-feet-high-arches-what-it-all-means) [15 Dec](https://www.spectrumhealth.ie/blog/2025/12) [Podiatry & Footcare](https://www.spectrumhealth.ie/blog/category/podiatry-and-footcare) ##### [Why Your Arches Hurt — Flat Feet, High Arches & What It All Means](https://www.spectrumhealth.ie/blog/why-your-arches-hurt-flat-feet-high-arches-what-it-all-means) [Read More](https://www.spectrumhealth.ie/blog/why-your-arches-hurt-flat-feet-high-arches-what-it-all-means) ### Contact us: [01 611 1740](<tel:+353 1 611 1740>) \\| [info@spectrumhealth.ie](mailto:info@spectrumhealth.ie) ##### Physiotherapy Services [All Services](https://www.spectrumhealth.ie/physiotherapy/services) [Clinic Locations](https://www.spectrumhealth.ie/physiotherapy/clinic-locations) [Injury Hub](https://www.spectrumhealth.ie/physiotherapy/injury-hub) [Book An Appointment](https://spectrumhealth.connect.tm3app.com/book/physiotherapy?_gl=1axmcx0_gaNTQ0ODY4ODcuMTczMTUwODQxNA.._ga_9BQ0WWW00PMTczMTUwODQxNC4xLjEuMTczMTUwODU5MS4wLjAuMA..) ##### Doctor Services [Video / Online Doctor](https://www.gp24.ie/video-doc) [Phone Doctor](https://www.gp24.ie/phone-doctor) [Call Out Doctor](https://www.gp24.ie/call-out-doctor) [Treatments](https://www.gp24.ie/prescriptions) [Book An Appointment](https://www.gp24.ie/select-service) ##### Pricing & Vouchers [Appointment Fees](https://www.spectrumhealth.ie/fees) [Gift Vouchers](https://www.spectrumhealth.ie/product/gift-vouchers) ##### Footcare Services [All Services](https://www.spectrumhealth.ie/podiatry/footcare-hub) [Clinic Locations](https://www.spectrumhealth.ie/podiatry/clinic-locations) [Footcare Hub](https://www.spectrumhealth.ie/podiatry/footcare-hub) [Book An Appointment](https://spectrumhealth.connect.tm3app.com/book/podiatry) ##### Nutrition Services [Virtual Clinic](https://www.spectrumhealth.ie/nutrition/virtual-clinic) [All Services](https://www.spectrumhealth.ie/nutrition/nutrition-hub) [Specialty Clinics](https://www.spectrumhealth.ie/nutrition/clinics) [Programmes](https://www.spectrumhealth.ie/nutrition/nutrition-programmes) [Book An Appointment](https://spectrumhealth.connect.tm3app.com/book/nutrition/video_nutrition_appointments?_gl=112zlkyl_gcl_auOTE4MDE3MzMxLjE3MjAzNzkwNTU._gaNTE3MzIwNTgwLjE3MTI1NjYxNjQ._ga_ZP90W8JFBMMTcyNjQ3NzM1MS4xNy4xLjE3MjY0ODU5MTQuMC4wLjA.) ##### Contact Us [Careers](https://www.spectrumhealth.ie/careers) [Feedback](https://www.spectrumhealth.ie/contact-us) [Contact Spectrum Health](https://www.spectrumhealth.ie/contact-us) [Patient Services](https://www.spectrumhealth.ie/contact-us) [Frequently Asked Questions](https://www.spectrumhealth.ie/faqs) ##### Business Services [View All Services](https://www.spectrumhealth.ie/business-services) [For Employers](https://www.spectrumhealth.ie/business-services/for-employers) [For GP Practices](https://www.spectrumhealth.ie/business-services/for-gp-practices) [For Nursing Homes](https://www.spectrumhealth.ie/business-services/for-nursing-homes) ##### Private Mental Health Support [Mental Health Support](https://www.spectrumhealth.ie/private-mental-health-support) ##### Social [Facebook](https://www.facebook.com/spectrumhealthcare) [Linkedin](https://www.linkedin.com/company/spectrum-health-ireland) [Instagram](https://www.instagram.com/spectrumhealth.ie/) ##### Resources & Downloads [View Articles & Resources](https://www.spectrumhealth.ie/blog) [![Woman with lower back pain massaging her back](https://www.spectrumhealth.ie/wp-content/uploads/2026/03/iStock-2208363472.jpg)](https://www.spectrumhealth.ie/blog/improving-your-posture-tips-from-a-physiotherapist) [20 Mar](https://www.spectrumhealth.ie/blog/2026/03) [Physiotherapy](https://www.spectrumhealth.ie/blog/category/physiotherapy) ##### [Improving Your Posture: Tips from a Physiotherapist](https://www.spectrumhealth.ie/blog/improving-your-posture-tips-from-a-physiotherapist) [Read More](https://www.spectrumhealth.ie/blog/improving-your-posture-tips-from-a-physiotherapist) [Privacy Policy](https://www.spectrumhealth.ie/privacy) [Cookie Policy](https://www.spectrumhealth.ie/cookie-policy) [Sitemap](https://www.spectrumhealth.ie/sitemap) © Spectrum Health 2024 ![ISO 9001 Logo](https://www.spectrumhealth.ie/wp-content/uploads/2024/06/ISO-9001-2015-LOGO.jpg)
Readable Markdown	With the Dublin City Marathon fast approaching, all runners who are now in-training should be aware of some of the potential injuries that can occur during your preparations so that you can avoid them from occurring before or during the big race day. The main thing to remember in preparing for a marathon is to always listen to your body and don’t push yourself beyond your limits too quickly. If you pay attention to the signs and signals, this should prevent most injuries from occurring. ## Common Injuries You Want to Avoid One of the most common running injuries is Runner’s Knee, which is when you feel pain around your kneecap caused by the wearing down of the cartilage. Another common complaint from runners is discomfort or pain in the shin and feet, which is caused by a stress fracture. With both these injuries, it is important to rest to allow the knee or shin to heal, or you can risk making the injury worse. When you start back with your running after resting from one of these complaints, do so gradually so that you don’t have a repetitive injury. During your training, if you feel pain in the front or inside of your lower leg, then you may be suffering from a Shin Splint. The way to avoid getting these is to gently and slowly start to increase the length of time and distances that you run, as shin splints occur when you increase your training too quickly. These can take weeks of rest to heal, so pushing yourself too fast is not worth it if you want to make it to the marathon starting line. Another injury you want to avoid by adding too much distance to your running too soon is inflammation of the Achilles tendon, from the calf to the back of the heel, known as Achilles Tendinitis. The best way to prevent this injury is by taking it slow and following a training plan based on your current fitness level and the time frame for reaching your goal to race. Again, if you push your body too much, you might experience a muscle pull. Runners will often experience pulled muscles in the hamstrings, quads, calves or groin, and this happens when the muscle is overstretched. Always be sure to warm up and stretch before and after you train so your muscles are warmed appropriately. This will help prevent potential muscle pulls. Many a runner has suffered from a sprained ankle, which happens when the foot twists or rolls while running, tearing the ligaments in the ankle. This injury requires rest in order to heal, and can be very painful. Always run on a flat, smooth surface and avoid steep hills until your body is experienced in running on such a terrain to avid rolling and spraining your ankle. It is also important to wear shoes that are appropriate for running and which are properly fitted and with good support. Less serious, but still painful to experience, are blisters on the skin caused by the skin rubbing against your shoes and socks. Blisters can be a curse for runners, making it very uncomfortable to not just run, but also to walk when not training. The best way to avoid these is to gradually wear-in new running shoes and wear very thick or double layered socks. ## Safe Running Training Tips Whilst you are participating in the marathon, be wary of sunburn or heat exhaustion which can occur when running in the elements for a long period of time. Make sure you dress appropriately, wear lightweight, breathable clothing and use sunscreen and a hat during the race. Stay hydrated by drinking an extra 1 ½ to 2 ½ cups of water on the days you run. If you are running for more than an hour, drink a sports drink to replenish electrolytes lost in sweat. One last tip that can help to avoid a running injury is to vary your training. In addition to pounding the pavement or treadmill, it can also be beneficial to add in some weight training to strengthen your core muscles, especially those in your calf, groin and thigh. Mix up your training with some other activities outside from running, like swimming or riding which can prevent overuse of the muscles used when running. Prevention is always better than cure, especially in the instance of these potential injuries. The best way to avoid any of these injuries from occurring is to always listen your body’s signals and if you experience ongoing pain in a muscle or joint, be sure to see one of our physios to ensure the injury does not get worse. However, most running injuries can be relieved by following these strategies to avoid the injury occurring in the first place, making sure you get across the finish line injury free.
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