The Dublin Marathon 2025 takes place this year on Sunday, October 26th, when thousands of runners will take to the streets to test their endurance, dedication, and preparation. Whether it’s your first time running or you’re chasing a new personal best, success on the day isn’t just about putting in the miles — it’s about how you prepare, perform, and recover. At Spectrum Health, our team of physiotherapists, podiatrists, and nutritionists are here to support you every step of the way, helping you train smarter and stay injury-free!
The Build-Up
By this stage, you should be well into your marathon preparations — whether you’re tackling your very first race or are a seasoned runner with many miles behind you. Recent months will have seen you gradually build up on your running distances, speeds and durations. This allows for your body structures – muscles, tendons and joints – to build up a capacity for high load activity. You will likely also be aiming to build up your strength with at least 2-3 resistance sessions a week to reinforce your joints and see a reduction in injury rates by up to 50%.
Before the Race
As with all sporting events – fail to prepare, prepare to fail! A good run-in to your race day is essential. Hydration, nutrition, and light activity in the week leading up to the marathon will allow you to dig deep when you’ll need it most. Prior to the event you should complete an adequate warm-up. As the name suggests, this should start with getting the body moving, the blood flowing, and the core temperature raised. This could include jogging on the spot, star jumps, or dynamic squatting and lunging. You should also strive to stretch and mobilise your big muscle groups and joints. My advice – start from the ground up with our calves/ankles, to your knees/thighs, and up to your hips, back and shoulders. You can foam roll before your stretches if you’ve brought one with you, aiming for the tight spots that have creeped up over your training period.
During the Race
Once the marathon begins, pacing is key. It’s easy to get caught up in the excitement of the crowd and start too fast, but conserving energy early will allow you to finish stronger. Make sure to hydrate and fuel as you’ve practiced in training — whether that’s water, energy gels, or small snacks. Pay attention to how your body feels; small adjustments, like easing your stride or shaking out tight muscles, can prevent issues later on. Finally, keep your mindset positive by breaking the race into smaller chunks, such as 5km sections, so the distance feels more manageable and you stay motivated throughout.
Post-Race
Recovery starts the moment you cross the finish line and how you take care of yourself after the race can have a big impact on how well you recover, and how quickly you can get back to training (if you’re even thinking about that at this stage). Your warm-down can look quite the same as your warm-up, with less emphasis on dynamic movements. You can slow down the pace of your stretches and can add some holds in your lengthened positions. Again, the focus will be on the big muscles that have been pushed to the limit over the last few hours. You can also begin to rehydrate at this point. If you have a foam roller, there’s no harm in hopping on it again and release out the tightness and cramping you may be experiencing.
Enjoy the Day!
Let’s not forget to take in the occasion and celebrate with the people around you, whether they be friends, family, or fellow runners. Completing a marathon is a big event for a lot of people, and the atmosphere is generally buzzing around the city. We compete to push ourselves, but also to have fun and revel in our achievements; all such goals are achievable with the right plan in place
Conclusion
Crossing the finish line of the Dublin Marathon 2025 is an incredible achievement — one that deserves to be celebrated. With the right preparation, smart race-day strategies, and a strong recovery plan, you can make the most of the day and enjoy every stride. If you’d like extra support with your training, recovery, or overall health, Spectrum Health’s physiotherapy, podiatry, and nutrition services are here to help you perform at your best. Here’s to a strong race and an unforgettable Dublin Marathon experience!
