Preventing Heat-Related Injuries When Training for a Half Marathon

Running in the Heat

Running in a half marathon requires one to be prepare physically and emotionally. When one trains for it, they must take many things into consideration – the equipment to be used, the state of the weather, the possible injuries they might get and how they would find a way to avoid or treat these injuries. A runner’s body temperature would be 20 degrees F warmer once he or she starts running. So he or she has to be prepared for changes in temperature and training in the heat.

One of the common heat related sickness which a runner experience is heat cramps. These are cramps which occur during and after in the muscles. Decrease of water and electrolytes and lactic acid are the reasons with this. The calves and quadriceps are often affected though stomach cramps also occur.

Heat cramps can be found when one feels spasms or cramps in the muscles after running for several hours and one or the runner is profusely sweating. Some experience vomiting, nausea and fatigue. To avoid heat cramps, one must take in water or any sports drink before, during and after the training and race.

Usually individuals who are well hydrated and used to warm weather infrequently experience heat cramps. In case one experience a heat cramp, they should stop running, drink water or sports drink and attempt kneading the area which causes the pain. One can restart running the cramps cease but in a slow speed.

Running on a Hot Road in Summer

Another issue experience by runners in half marathons is heat exhaustion. What is heat exhaustion? Well, heat exhaustion is when a runner is just not capable to sweat to cool her or his body. Commonly it occurs when someone sweats so much, is exercising in warm weather and doesn’t take in enough fluids to replace the decline liquids.

This can be caused the lack of electrolytes or by dehydration. How can one know that he’s experiencing heat exhaustion? Fatigue, headache, dizziness, nausea, vomiting, feeling of weakness, decreased coordination, heavy perspiration and sometime the blood pressure becomes very low are symptoms of heat exhaustion.

If a person experiences any of the symptoms she or he should search for a cool place to remain and rest. To prevent this, one must make certain that she or he drinks lots of water before, during and after race or training.

The third type of illness experience by runners that will be heat related is the heatstroke. A heatstroke is a critical medical condition and it can occur when someone is exercising or running in a warm or hot place. A heatstroke normally ensues when the body of the runner is unable to modulate its own temperature thus the temperature keeps on rising.

Individuals who experience this sweat heavily and the body emits more than it can lose making the body temperature of the man rise to high degrees. In addition, there are other causes from diseases or fever, high blood pressure, not used to heat plus some medications including amphetamines and these are.

A heatstroke can be detected by one from lack of red, perspiration and dry skin, altered consciousness, confusion, convulsions/seizures, high body temperature, and trouble in respiration. To prevent heatstroke from happening, one must seek medical attention. While waiting, they must rest in cool place and use ice or cold water in different parts of the body.

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