Running in a half marathon requires one to be prepare mentally and physically. When one trains for it, he or she must take many things into consideration - the gear to be used, the condition of the weather, the possible injuries he or she might get and how he or she would be able to avoid or treat these injuries. The body temperature of a runner would be 20 degrees F warmer once she or he starts running. So he or she has to be prepared for changes such as this.
Among the common heat related sickness which a runner experience during the race is heat cramps. These are cramps which happen during and after training and race in the muscles. Loss of water and electrolytes and lactic acid built up in the muscles are the reasons for this. The calves and quadriceps are usually affected though abdominal cramps also happen.
Heat cramps can be detected when one feels spasms or cramps in the muscles after running for several hours and one or the runner is profusely sweating. Some experience vomiting, nausea and fatigue. To avoid heat cramps, one must take in water or any sports drink before, during and after the training and race.
Usually persons who are well hydrated and used to warm weathers seldom experience heat cramps. In case one experience a heat cramp, he or she should stop running, drink water or sports drink and try kneading the area which causes the pain. One can resume running once the cramps cease but in a slow pace.
Another problem experience by runners in half marathons is heat exhaustion. What is heat exhaustion? Well, heat exhaustion is when a runner is not able to sweat enough to cool his or her body. Typically it happens when someone is exercising in warm weather, sweats so much and does not take in enough fluids to replace the loss liquids.
This is caused by dehydration or the loss of electrolytes. How does one know that he is experiencing heat exhaustion? Fatigue, headache, dizziness, nausea, vomiting, feeling of weakness, decreased coordination, heavy sweating and sometime the blood pressure becomes very low are symptoms of heat exhaustion.
If a person experiences any of the symptoms he or she should look for a cool place to stay and rest. To avoid this, one must make certain that he or she drinks a lot of water before, during and after training or race.
The third kind of illness experience by runners in half marathon which is heat related is the heatstroke. A heatstroke is a critical medical condition and it can happen when a person is exercising or running in a warm or hot place. A heatstroke usually ensues when the body of the runner is not able to regulate its own temperature therefore the temperature keeps on rising.
People who experience this sweat heavily and the body emits more than it can lose making the body temperature of the person rise to high levels. There are also other causes for heatstroke and these are from infections or fever, high blood pressure, not being used to heat and some medications such as amphetamines.
One can detect a heatstroke from lack of sweating, red and dry skin, altered consciousness, confusion, convulsions/seizures, high body temperature, and difficulty in breathing. To avoid heatstroke from happening, one must seek medical attention. While waiting, he or she must rest in cool place and apply ice or cold water in different parts of the body.
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