Most harms are related to using training program that is unreliable. When one executes this kind of program she or he is subjecting himself or herself to poor performance but to various harms. There are also cases where the training program is reputable but one does not follow it correctly thereby leading to harms too. One must design and follow a training for a half marathon
half marathon training program that is reliable and must be mindful of still potential harms which may be encountered during and after. Below are some of the common injuries and how one can prevent and treat them.
Injuries can result because of inferior running gear for example training shoes. Half marathon is this kind of demanding exercise that the body of one is placed by it especially the legs. Great shoes must have the support needed for the numerous miles one will running. Foot blisters is among the most typical injury. Blisters can undermine the race of one when they would upset the usual pace for a longer duration of time and occur. To keep this from happening, during training you should experiment with combination of shoes, socks, drying agents, covering lubricants and pads to understand which suits you. But in case you developed a blister the best action to take is to cease and sterilize the area, drain it after which cover with a bandage.
The following common injury is a black toenail that is blood pooling under the nail. In half marathons repeated trauma of the foot slipping forward in the shoe of one usually causes this. The kind and the gradient of the surface that is running similarly can cause injuries. Chafing is also a standard harm when skin rubs against skin and this happens. Underarms, nipples, under- thighs, crotch and breast in many cases are the regions which chafe. To avoid this from occurring, one should keep these areas dry by lubricating them or putting or rubbing cornstarch.
You ought to also not be regardless of food intake 48 hours . Bowel and stomach upsets are likewise not unusual during a half marathon. One must not eat any unknown or drink booze or spicy food. 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 he or she understands will not have any ill effects. It is essential to understand when one's body needs water. The signs of dehydration are dry mouth, tiredness, dizziness, stomach ache, back pain, headache, irritability and decreased urination. If one experiences any indication 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 does not have time to eliminate it. This dilutes the salt concentration in the cells of one that's hardly safe. Nausea, headache, cramps, confusion, slurred speech, bloating and swollen hands are sign of hypernatremia. This is experience by runners who are drinking if they are not thirsty. One must not drink when she or he is not thirsty. It is also not unusual in competitive half marathon runners to hit the wall meaning totally running out of energy. You should drink full-strength sugared sport beverage through the event, to prevent this. A runner can supplement it with bites 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 protect the face and top of head. Using a lip balm can protects lips. Sunblock should be put on every little skin.
When the experiencing dehydration and salt depletion, you ought to stop and the cramped muscles gently stretch and massage. A runner may also experience classic leg cramps and combined support and use she or he can have deep muscle massages, sprays such as deep heat/deep freeze. 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.