The Affidea ExpressCare Rock ‘n’ Roll Dublin Half Marathon returns to the streets of Dublin on the weekend of August 11-12.

With four distances to choose from, bespoke medals, music acts at each mile and a finish line concert with The Blizzards, it has become an annual summertime tradition for all the family.

A record number of 15,000 took part last year across the four distances and it gets bigger and bigger every year.

Affidea ExpressCare Consultant David Foley has the following preparation tips…

1. Eat well beforehand

Ensure good hydration and eat complex carbohydrates in the days before the big race. Avoid junk food and take time to warm up and stretch thoroughly before the race.

2. Get stretched

Gradually increase your training on each run, and stretch your quadriceps muscles before and after. Wear supportive shoes and change them when they become worn.

3. Know how to manage blisters

Blisters should only be drained under aseptic conditions and the skin left in place.Black nails should be left to podiatrists or medical staff.

4. Get cramp smart

Cramps are common and may be severe. Single spasms respond to stretching often, best achieved by assisted walking. Repeated cramps need treatment with fluids and carbohydrates, and massage won’t help unless fluids are given first.

5. Remember these red-flag symptoms

Seek professional help if you experience chest pain, confusion or light-headedness during a run.

Affidea also offers a 10% discount for Athletics Ireland members nationwide.