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If you have been running for long at all, you have experienced your share of mishaps.
But there is hope! I will show you how to deal properly with these mishaps.
Hey, thanks for reading the rest of this entry. . .
Prevention is the best defense against blisters. Use petroleum jelly or a body glide product on areas where you are prone to blisters (bony surfaces: heels & toes). Make sure you are wearing socks specifically for running or walking. Tube socks and socks made of cotton should be avoided (cotton retains moisture). Some runners like to wear two thin pairs of socks to reduce friction or try the toe socks. If your socks get wet consider changing socks. Make sure you are wearing shoes that fit properly (shop in the afternoon when feet have swelled), there should be a half-inch of room between your longest toe and the end of the toe box. Studies show that fewer than 50% of runners are wearing shoes that fit correctly.
To prevent chafing wear moisture wicking gear (no seams or tags) that has the correct fit. Too much material can cause irritation and a too tight garment can dig into skin. Apply Vaseline, sports lube, Band-Aids, or NipGuards before you run to any vulnerable area. Wash with soap and water and apply an antibacterial ointment and light bandage. Make sure to keep your skin moisturized as dry skin chafes more. If you are wearing the right clothing and applying sports lube and still experience the problem see your doctor. You could have a fungal infection.
The best way to prevent a cramp is to be adequately hydrated and have taken in a small carbohydrate meal 2 hours before your run. If a cramp hits you mid-run stop, apply pressure to muscle for 15 seconds (don’t massage), then gently stretch (lengthen the muscle), repeat pressure/stretch if needed. Start walking when resolved, then resume running. If you frequently deal with cramps in a specific muscle group try to stretch this area before, during, and after the run.
If you experience a side stitch, put your arms above your head and bend to the side opposite of the stitch. Exhale forcefully and fully all air in the lungs several times instead of taking panting breaths. Start walking again and then resume running. Work on taking deeper breathes and exhaling fully instead of taking panting breathes.
They develop when the constant friction of the running motion pushes the nail against the shoe causing fluid and blood to build up underneath the nail bed. It can be caused by ill fitting shoes or socks, hot weather (causing the feet to swell more), or race courses with lots of downhill sections. Wear them with pride. 80% of black toenails do not require any treatment and will eventually fall off after several months (leaving a new nail underneath).
The jostling motion of running can irritate some runner’s intestines and nerves causing increased mixing of food and loose stools or excessive gas. While running the blood is diverted from the digestive tract to the legs and that can cause “dumping syndrome” if there is undigested food.
To prevent GI distress try to eat at least 2 hours before a run, avoid caffeine and artificial sweeteners (mannitol and sorbitol), and milk products which can speed up GI movement. Try to add more fiber to your diet slowly to make yourself more regular. Avoid dairy products 24-48 hours before a long run or race (many people have reduced lactase which breaks down milk products). If this clears up your symptoms then you’ll know that dairy products are the culprits.
Also try ingesting a low-residue diet (less fiber) 24 hours before the race to reduce bulk. Chronic (ongoing) diarrhea can also be caused by an overgrowth of harmful bacteria in your intestines. Try eating yogurt with active probiotic cultures or a probiotic supplement to return the bowel flora to normal. Try to have a bowel movement before your run or race (drinking warm water and a little light movement may help stimulate one). If dietary changes aren’t effective to prevent this problem take an anti-diarrheal medicine on race morning or before your long runs.
Also Mentioned in this Episode:
Angela from Maine
Angela battles Lyme’s disease, which causes incredible joint pain and fatigue, yet she is taking on the New York Marathon! You can read about her inspiring journey over at www.lymerunner.com.
Items that should be in every runner’s medicine cabinet
- Petroleum Jelly (Vaseline) or body glide to prevent chafing
- Antibiotic Ointment (Neosporin) to soothe chafing and prevent infection in blisters
- Sunscreen with at least spf 30 in sweat proof formula
- Moleskin to cover hot spots and prevent blisters
- Bandaids to cover popped blisters or apply to areas that chafe
- Aloe Vera to soothe sunburn and heal damaged skin faster
Nova Marathon Challenge Movie-This short documentary proposes the question, “Can the average person standing on the sidelines can be transformed into an athlete crossing the finish line?”
This movie definately proves my theory that anyone with enough discipline, knowledge, and determination can run a marathon and change their life!