*Blisters*
First try to find the cause of the blister. Are your trainers at the end of their days? Have you changed socks? Increased mileage? Once you've established the why, deal with healing the blister. I've found Compeed blister plasters to be the best. Once in place over the blister, it's best to leave it on until it falls off. These plasters enable healing to take place underneath and can stay on for a week or more.
As a preventative measure it is worth investing in some of the specialised non-blister socks that are available. They are expensive but well worth the money. As a heavy runner I used to get blisters every time I got to about 6 miles but I invested in some X-socks and I have not had a single blister since, during which time I have run 6 half marathons and many 6+ mile training runs. There are several brands to choose from and can be bought online or at specialist running shops.
Another preventative measure is to rub some vaseline onto your feet and in between toes before running, this can help to reduce friction occuring between your feet and socks, and hence reduce the chance of blisters.
*Toenails*
Keep them nice and short but not too short or you will get pain. Cut quite squarely too in order to avoid ingrowth. If you get black toenails, simply leave them alone until they become loose and can be very easily removed or fall off. You will find a new toenail underneath! Black toenails can be a sign of ill-fitting shoes; if you suffer from them, make sure you have plenty of room in the toebox of your shoes and when you lace up tightly you still have about an inch from your big toe to the end of the shoe.
*Heckling*
Sometimes it may just be good natured leg pulling, other times it can be downright hostile. For some reason in this country people generally feel the need to make fun of runners. Probably the best way of dealing with such behaviour is by not reacting at all, simply carry on running and ignore them, they will soon have passed you. Giving any sort of response is likely to elicit even more unwanted attention.
If the heckling seems to be more aggressive, make a note of the time and run that route at a different one or maybe even avoid the route altogether for a while. It is best always to vary what times you frequent any given route and don't fall into a rigid pattern where a casual lunatic might observe and attempt to make even more of a nuisance of themselves.
I have found that being nice to people who you think may heckle you can make them nicer in turn. Try smiling and saying hello or making some comment on the weather etc and people are usually polite back. Of course, this doesn't help when the heckler is shouting from a car or from across the street.
*Bowels*
The subject of quite amusing debate recently on Fetcheveryone. This can be quite debilitating and stop some runners in their tracks. Loosened bowels or 'runner's trots' is a common side effect of running which is caused by fluid moving from the body through the gut wall and collecting in the rectum causing diahorrea like symptoms. It is a good idea to adopt a routine of trying to evacuate the bowels before any running session - especially a race. However, there still will be times when you need to go whilst running; this is an urge that can be controlled with practice believe it or not. After a while you may find that you can quell the urge to go to the toilet until you have finished running. Many runners use products such as Immodium to suppress the urge, especially when on long races greater than 10K. In an absolute emergency you may find that 'letting it go' Paula Radcliffe style will help you but this approach is not for everyone. For those who are routinely troubled by this, it's a good idea to get in the habit of taking tissues and small plastic bags, or planning your training route to include toilet breaks - even if you don't think you need at the time, go when the opportunity arises!
Diet can also contibute to stomach cramping and loosened bowels when running, and it may be an idea to stick to a relatively plain diet a few days before a race or long run where there are limited toilet opportunities. Common irritants include caffeine, alcohol, citrus fruits, spicy foods and dairy products; others find limiting fibre intake by cutting out foods like wholemeal bread and pasta, and bananas may help. Everyone is different and may react to different things, it is really a case of trial and error. Calcium supplements may also help, as they absorb excess water in the system, as can anti-spasomodies, e.g. Colofac.
*Bladder*
Always try to 'empty' before a run. However, you will also find that you can postpone the urge to urinate when you really have to for quite a while. It does take practice though. If you are on a long race and 'really have to go', then consider letting a little out. If you do this you will find that you will be more comfortable and can concentrate on the run. However, make sure you are wearing the right kit to do this! If your legs rub together at all (bare legs) then you can end up with very nasty sores. In situations like this, lycra leggings or shorts are quite effective.
*Chafing*
You know this has happened when the water from the shower hits the sore bits after your run. Ow! Common chafing areas are collar bones from vest tops, bra seams, inner thighs and under arms. The cheapest option is a liberal smear of vaseline on the likely areas before you run. There are more expensive preparations such as Bodyglide, but the principle is the same. Seamless running bras and pants are available, from expensive brands like Odlo to cheaper own-brands at Decathlon. Hefty blokes with inner-thigh chafing can try lycra shorts (under your baggy running shorts if necessary, like footballers wear). If chafed areas stay red and sore and become itchy, it could be a candida infection (sometimes called sweat rash). Over-the-counter Canestan cream gets rid of this and some types have a steroid in to reduce itchy inflammation. A mildly medicated deodorant spray used after showering may help in prevention.
*Nipple Rub*
May sound pleasant. Isn't. caused by friction of your running top. By the time you've noticed it, it's too late to stop anything rougher than silk making your next couple of days uncomfortable. Most likely to happen on long runs, where your tee gets a good sweat soaking, and more likely with polos and cotton tees than for a wicking top. Never, never, never wear anything with a sewn-on logo at nipple height unless you want to bleed.
Remedies - difficult one, as the sweat makes most adhesive tapes come loose. Best is a blob of vaseline on each one and wear a proper wicking top. You could try one of those cone-shaped Gaultier bras, I suppose.
I find good quality plasters on the nipples usually does the job. Remember when doing a race to attach your race number low down so that the safety pins are nowhere near your nipples!
Minor Running Irritations/Problems and How to Deal with Them.
 |
SummaryAll those small, but annoying things that at some point you have to deal with when running.This article is owned by KatieB |
| Recent Updates | User | Comments |
|---|---|---|
| Aug 2006 | Footpad | |
| Aug 2006 | Applecross | Some additional comments on bowels, from one who has tried almost every approach! |
| Aug 2006 | SuperCaz | More info on heckling |
| Jul 2006 | Wally | Added a bit to the nipple rub section! |
| Jul 2006 | Maclennane | Added nipple rub! |
| Jul 2006 | KatieB | added an s |
| Jul 2006 | anthony a | removed (??) after compeed |
| Jul 2006 | KatieB | Article created |