If you have been motivated by watching the London Marathon on TV last weekend, you might be thinking about starting to train for next year.
With £63.7million being raised for charities following the 2018 London Marathon and the amount set to increase this year, there has never been a better time to get involved in this great event. So, whether you are new to marathons, or a seasoned pro, don’t pick up your running shoes without first reading our first aid tips for runners.
A blister forms when skin that is damaged leaks fluid. The fluid gathers under the top layer of the skin, and forms a blister. Runners can be prone to developing blisters as the skin is repeatedly being rubbed against socks and trainers.
Start your runs hydrated, (check your urine which should be the colour of straw) and it sounds obvious, but you shouldn’t be feeling thirsty. If you’re going to be out for a while, make sure you drink fluids regularly.
If you get a headache, dizziness or your mouth feels dry and your urine is dark or you get cramping, drink fluids, slowly and gradually.
Don’t: drink excessive amounts in a short space of time
Heat exhaustion is not usually serious if you can cool down within 30 minutes. If it turns into heatstroke it needs to be treated as an emergency.
Rest – stop and rest and try not to put any weight on the area
Ice – apply an ice pack for up to 20 minutes, repeat every 2-3 hours
Compression – bandage the injury
Elevation – keep it raised up by using a pillow
If you have enjoyed reading our first aid tips for runners and want to know more why not take a course? We recommend that taking a First Response (First Aid) Ltd first aid course is the best way to ensure you have the confidence, knowledge and skills to deal with an emergency. What’s stopping you investing 3 days of your life to save someone else’s? Book onto a course today, you may be glad you did. You can read our reasons to learn first aid here.
If running a marathon is not your thing, do remember that the NHS recommends that we should all do at least 10 minutes of brisk walking every day. Apart from improving your mood, taking regular exercise decreases your chance of type 2 diabetes, heart disease, back and joint pain and even some cancers.
The NHS has a great app called couch to 5k which involves 3 runs each week for 9 weeks which gradually build up stamina and running ability.
Please note that First Response (First Aid) Ltd offers first aid tips for guidance only and should not be taken as medical advice. First Response (First Aid) Ltd is not accountable or responsible for any diagnosis made or actions taken based on our guidance and advice.
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