Marathon Must-Knows: Common Challenges and How to Tackle Them
Running a marathon can be an exhilarating experience, but it also comes with its fair share of challenges. From blisters to dehydration, there are several common issues runners face during training and on race day. Understanding these potential hurdles and learning how to prevent or manage them can help you stay on track and finish strong. Here are some of the most common physical issues marathon runners face and tips to avoid or alleviate them, for a smoother and more enjoyable race.
Blisters
Blisters are very common, you might suffer with them when training or running your marathon. A blister is a fluid collection under a top layer of your skin. This occurs due to friction. To prevent blisters, use blister plasters in areas that you know you are going to get a blister. It is also very important to wear-in your trainers and wear correct socks to prevent blisters.
Chafing Thighs
Thigh chafing is a common injury. Chafing is pain and irritation of the skin that is caused by your thighs or underarms rubbing against each other. To prevent thigh chafing, you should wear compression shorts. You can also use lubricant like Vaseline. This helps you because it can reduce friction.
Joint Pain
Joint pain is another common marathon injury occurred while you are training, this may be because you are running more than you have in the past. Pain can happen when your joints are inflamed. Joint pain can make your training more difficult. A way to prevent joint pain is to not over exert yourself while training. Adequately managing the training load is the most important factor for managing joint pain. To help reduce the pain, you can use ice your joints.
Dizziness
Dizziness is a common occurrence after runs when your blood pressure is low. It happens when you finish your run because your blood pressure drops when you stop moving. To prevent dizziness, make sure you keep moving and cool down. This allows your blood pressure drop slowly.
Dehydration
Dehydration is another common problem that can occur when you are training and running a marathon. During exercise we often lose a lot of water through perspiration. This is our body’s way of regulating temperature and can lead to dehydration, if fluids aren’t replaced. Runners must ensure they are sufficiently hydrated before, during and after your run. Correct hydration will maximise your performance. To prevent dehydration, make sure you are drinking water before, during and after your runs. It is also important to drink more water during the summer because the heat can make you dehydrated faster.
Cramps
Cramps are pain in your muscles. They occur when your muscles tighten and stay tight for long periods of time. To prevent cramps, you should rest after long training sessions. Another way to prevent cramps is to make sure you are getting enough sodium. Sodium is important because low sodium in your body causes cramps. Adequate stretching and replenishment of fluids and electrolytes that are often lost through sweating during your run will help prevent cramps.
Shin Splints
Shin splints are pain in your shins. This pain is caused by repeated impact of your weight on your legs. This repeated pressure is intensified by running. A physiotherapist needs to treat shin splints. A way to cope with shin splints is to not preform high impact exercises. You can still work out, but it needs to be a low-impact exercises like swimming.
If you have any niggles you need checked before or after the marathon, contact us here or book an Online Appointment to see one of our physiotherapists.
Physiotherapy
If you are interested in learning more about running gait and want to minimise the risk of running associated injury, why not book an assessment with one of our experienced Physiotherapists?