Most injuries are currently related to the usage of training program that is undependable. When such a program is implemented by one he or she is subjecting himself or herself not only to inferior performance but to various injuries. In addition, there are cases where the training program is not false but one does not follow it right thereby resulting in injuries as well. So one must design and follow a dependable half marathon training program and must be mindful of still potential injuries that might be encountered during and after the half marathon event. Below are some of the common injuries and how you can prevent and treat them.
Injuries can result due to inferior running equipment for example training shoes. A half marathon is such a demanding exercise that one’s body is placed by it, particularly the legs. Good shoes must have the support needed for the numerous miles one will be running. Foot blisters are among the most usual harmful injuries in a half marathon.
Blisters can compromise the race of one when they would upset the usual gait for a longer duration of time and happen. To stop this from occurring, during training you should experiment with mix of shoes, socks, drying agents, covering lubricants and pads to know which suits you. But in case you developed a blister the best thing to do is to stop and sterilize the area, empty it then cover with a bandage.
Another common harm is a black toenail which is blood pooling under the nail. In half marathons this is normally brought on by repeated trauma of one’s foot sliding in the shoe.
The gradient of the running surface and the type likewise can cause injuries. Chafing can also be a standard harm when skin rubs against skin and this occurs. Underarms, nipples, under- thighs, groin and breast are often the regions which chafe. To prevent this from occurring, one must always keep these areas dry by lubricating them or putting or rubbing cornstarch.
One should also not be regardless of food consumption two days before the half marathon. Bowel and stomach upsets are likewise not unusual during a half marathon. One should never eat hot food or drink alcohol or any unknown. Caffeine consumption must be restricted because this may cause a problem to the digestive system of one before the half marathon and one must not overeat. One must use only energy snacks and drink which he or she understands will have no bad effects.
It’s essential to know when one’s body needs water. The signals are dry mouth, tiredness, dizziness, stomach ache, back pain, headache, irritability and decreased urination. If one experiences any hint of dehydration, she or he should slow down or stop and drink water or a sport drink.
Hypernatremia occurs when the body and one drinks too much fluid doesn’t have time to eliminate it. This dilutes the salt concentration in the cells of one which can be hardly safe. Nausea, headache, cramps, confusion, slurred speech, bloated and bloating hands are hint of hypernatremia. This can be encounter by runners who are drinking even if they’re not thirsty.
One should never drink when he or she isn’t thirsty. It is also not unusual in half marathon runners that are competitive to hit the wall significance completely running out of energy. You should drink sugared sport drink that is full strength through the function, to avoid this. It can be supplemented by a runner with snacks or energy gel.
Sunburn and windburn is another half marathon harm. In order to avoid this one should wear a hat with a bill to shield the face and top of head. Lips can be protected through the use of a lip balm. Sunscreen should be applied to every little skin.
When the experiencing dehydration and salt depletion, you ought to stop and gently stretch and massage the cramped muscles. A runner can also experience classic leg cramps and she or he can have deep muscle massages, sprays for example deep heat/deep freeze and use combined support. The last common injury is a sprain ankle, pulled a stress fracture or muscles. When these occur one should discontinue with the race/event and seek medical attention.