A Guide to Marathon Injuries

The 3 Week Diet
The 3 Week Diet

This guide to marathon running and injuries will help athletes in taking care of the most typical injuries after running a long-distance race. A long-distance run is at least 26.2 miles and is labeled as a road race as opposed to a track or cross-country run. Over the course of a year, there are more than 500 road races through the world. There are a number of injuries that commonly arise throughout a long-distance race.


Blisters are the most common injury during a run. Virtually all runners can no doubt get blisters on their feet. Some athletes have come to realize through trial and error how to lessen the calculated risk of blisters. You need to experiment with different shoes, socks, lubricants and drying pads until you come across the mixture that works best for you. If you do have blisters, the course of action you need to take is to sterilise the blister, drain it and put a plaster over it.


Dehydration is an additional common issue that can arise during a road race. You will need to know ahead of time, through training, how much fluid your body needs. A good way to decide this is to weigh yourself just before and after a long run. Your weight should stay the same. Signs of dehydration incorporate a dry mouth, feeling tired, dizziness, a headache and reduced urination. If you have these signs or symptoms, it is a sign that your body is informing you to slow down and drink water or a sports drink.


Hyponatremia (not adequate salt (sodium) in the fluids of the body) is a situation few people have heard about, besides possibly athletes. This situation occurs when you consume too much fluid and your body does not have adequate time to get rid of it. This issue can be significant and the signs and symptoms involve headaches, nausea, bloating, confusion and cramping. If you find yourself experiencing these signs and symptoms throughout a race, you need to cease immediately and not go any further in the race.


If you see one or more of your toenails are dark after the race, it is ordinarily caused from a blister, or blood which has seeped under the toenail. It occurs once the foot slides to the front of the shoe repeatedly. It is probably you will lose the toenail, but it will grow back again within a couple of months.

Muscle cramps

Muscle cramps can hit you like a ton of bricks through a road race too. Should this transpire, you will need to cease and massage the cramp lightly until it goes away. You will also need to drink sports drinks to replace any salt loss.


Queasiness can occur during a race and it is really common for athletes to experience this. To prevent this from happening, watch what you eat and drink in the two days prior to the race. Avoid spicy foods, caffeine and alcohol}. Also, it is suggested not to overeat. Throughout a race, stick to energy snacks and sports drinks.

These are simply a few of the most typical marathon running grievances and accidents. For a lot more details, consult a trusted Osteopath or Physiotherapist.

The 3 Week Diet


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