I had an amazing experience volunteering in the medical tents at the 2022 NYC marathon. Here are the 5 most common running injuries I saw so you can try to avoid them.
1. Hyponatremia: this is when there is too little salt in your body. It was a hot day and people drank lots of water while sweating out lots of salt. The result was that the salt concentration in the body becomes too low. Salt is necessary for cellular function, and if you become hyponatremic you may have muscle cramps, spasms, become light headed, have an altered mental status, become combative, and eventually pass out.
FIX: Drink fluids with electrolytes and consider salt tablets.
2. Dehydration: Hot or not make sure you hydrate, try to not just drink water but have something to replenish your electrolytes and salts as well.
FIX: Drink fluids, sometimes with electrolytes.
3. Vasovagal syncope (fainting) at the finish line: If someone goes down at the finish line you can bet this is the issue. Your body is incredible. It has been working hard to supply your legs with lots of oxygenated blood. The blood vessels in your legs dilate to speed up this oxygen exchange. If you come to a sudden halt your blood pools in your legs and your brain doesn't get enough. Your body will faint to immediately take gravity out of your blood flow equation. This is why there are no seats at the end of the marathon, you need to keep walking so you blood vessels can constrict, and your leg muscles can act like a pump and squish the blood back to you heart as you walk.
FIX: Don't stand still or sit down for at least a few minutes after finishing. In the medical tents we would lay the runner down and elevate the legs to assist gravity.
4. Over heating: As you are working hard your body temperature increases. Be mindful of the elements, running in sun exposed areas, hot, and humid conditions might mean taking things down a notch.
FIX: Wear layers you can add or subtract, consider a hat and sunscreen if is sunny. Be more cautious in hot, humid, and sunny conditions.
5. Minor injuries: These include sprains, strains, blisters, and some issues from falling down. If you have something like this we were happy to help you in the medical tents, but if you are able to continue we are trying to get you back to the race ASAP. It is up to your discretion if you can run or not, and you may need to see a medical professional for diagnosis and treatment some other time.
FIX: be careful, don't try anything new on race day (clothes, food, gels, pace). Have a good running baseline and strength program
