With seven weeks to race day, Eversource Hartford Marathon training calls for a 19 miler tomorrow. Even if you're not training for the full, increasing mileage, especially while we're still enjoying great summer days, can wreak havoc on your body. Our friends at Fleet Feet West Hartford provide 5 tips to avoid some of the common issues and annoyances that can side-track your training success.
Ah, the joys of training, especially as mileage increases and the heat is still a factor! Chafing, burns and blisters don’t have to be your bodily “badges of honor” – you just need to wear the proper gear. Here are a few tips to prevent common ailments:
Friction & Chafing
The problem:
Seen in areas where skin rubs on skin such as the inner thigh and underarms. This can also be caused by your fanny pack, hydration belt, sports bra, or any new clothing rubbing as you run.
The solution:
Only wear technical fabric designed to manage moisture when you run. That means no cotton. Lubricate before you run with Body Glide or 2Toms BlisterShield.
Bloody Nipples
The problem:
Primarily seen in men and caused by friction of the t-shirt rubbing against the nipples, creating raw skin. Not a pretty site for those post-marathon photos!
The solution:
Since bloody nipples are really just a result of localized friction and chafing, the treatment for them is almost identical. There is a product called Nip-Guards that can help tremendously in preventing a bloody t-shirt.
Blisters
The problem:
Also caused by friction, usually from shoes, sweaty feet, or cotton socks.
The solution:
Try lubricating your toes with 2Toms Sport Shield or BodyGlide, then use socks made with technical fabric designed to reduce moisture and prevent blistering. Don’t wait until the week before your race to get new shoes – that should happen 2-4 weeks BEFORE race day so you can do a few long runs in them.
If you do get a blister close to race day, drain it by running a pin or needle through alcohol or a flame then poke the blister. Let the fluid drain. Do NOT remove the skin. Protect it (and any hot spots on your feet) with special “bubble bandages” that are sold at your run shop.
Athlete's Foot
The problem:
This is a superficial fungal infection that thrives in moist, dark environments (your sweaty feet covered by socks and shoes). Athlete’s Foot typically manifests as an itchy, irritated, flaky rash on the sides of your feet and in-between the toes.
The solution:
Wear socks made of technical fabrics suitable for managing moisture (not cotton). This will help reduce the amount of sweat on your feet, and should prevent a repeat occurrence. Over-the-counter Lamisil cream works in most cases but some need prescription treatment. If persistent, see your dermatologist.
Purple Toenail
The Problem:
Also known as a subungual hematoma, this is basically a bruise under your toenail caused by friction and trauma to your toe, a result of ill-fitting shoes.
The Solution:
Prevent by making sure your shoes fit properly—should have ½ shoe size width space from toe tip to shoe tip. You might also look for a more square toe box in the shoe so that the shoe is actually deep enough to accommodate your toes. Lubricate prior to running and wear socks made of technical fabric that manage moisture. If you do get one, you will likely lose your toenail, which will regenerate and grow back, likely over the course of several months. Best to see a podiatrist or dermatologist.
As with any medical condition, you should always consult your physician.
Run Happy, Run Safe and WEAR THE RIGHT STUFF!
