Most injuries in a half marathon are linked to the utilization of training program that is undependable. When one executes such a program she or he is subjecting himself or herself not only to poor performance but to various harms. One will not follow the training program accurately thereby resulting in harms also although in addition, there are cases where it is reliable. One must design and follow a half marathon training program that is reliable and must be aware of still possible injuries which might be encountered before, during and after the half marathon event. Below are a few of the common injuries and how you can prevent and treat them.
Harms can result because http://womensrunning.competitor.com/2013/09/training-tips/couch-to-half-marathon-training-plan_15065 of inferior running equipment for example training shoes. Half marathon is this kind of demanding exercise that one’s body is placed by it notably the legs. Shoes that are good must have the support needed for the countless miles one will be running. Foot blisters is among the most typical injury. Blisters can compromise the race of one when they occur and would upset the normal pace for a longer duration of time. To prevent this from happening, during training you should experiment with mix of shoes, socks, drying agents, covering pads and lubricants to understand which suits you. But in case you developed a blister the best action to take is to quit and sterilize the region, empty it and then cover with a bandage.
The following common injury is a black toenail which is blood pooling under the nail. In half marathons this is usually caused by repeated injury of one’s foot sliding forward in the shoe. The gradient of the surface that is running and the kind similarly can cause harms. Chafing is also a standard injury when skin rubs against skin and this occurs. Underarms, nipples, under- thighs, groin and breast in many cases are the areas which chafe. To avoid this from happening, one should always keep these areas dry by rubbing or placing cornstarch or lubricating them with petroleum jelly.
You ought to also be mindful of food intake two days . Stomach and bowel upsets are similarly common during a half marathon. One should never eat spicy food or drink booze or any unknown. Caffeine consumption must be restricted because this may cause an issue to one’s digestive system before the half marathon and one must not overeat,. One must use only energy snacks and drink which she or he knows will not have any ill effects. It is crucial to know when one’s body needs water. The indications of dehydration 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 a sport drink or water.
Hypernatremia occurs when the body and one drinks too much fluid doesn’t have time to remove it. This dilutes the salt concentration in the cells of one that’s really dangerous. Nausea, headache, cramps, confusion, slurred speech, swollen and bloating hands are indication of hypernatremia. This is experience by runners who are drinking if they aren’t thirsty. One should never drink when she or he isn’t thirsty. It is also not unusual in competitive half marathon runners to hit the wall significance entirely running out of energy. To prevent this, you should drink full-strength sport beverage that is sugared through the event. A runner can supplement it with snacks or energy gel. Windburn and sunburn 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. Using a lip balm can protects lips. Sunblock should be applied to every little bit of skin.
When the experiencing dehydration and salt depletion, one should stop and the cramped muscles gently stretch and massage. A runner may also experience classic leg cramps and she or he can have aerosols for example deep heat/deep freeze deep muscle massages, and use joint support. The last common injury is a sprain ankle, pulled a stress fracture or muscles. When these happen one should discontinue with the race/event and seek medical attention.