Spring is here, which means that many active runners are gearing up for marathons. As a travel nurse, it's important to understand how marathon running can be done safely – as this is an activity that puts a lot of stress on the lower body in particular.
Marathon running is very popular
There's a good chance you've already met with a few marathon runners if you've been taking travel therapy jobs, as the sport has become very popular. According to Competitor, the half-marathon is the fastest-growing race size in the U.S.
Many runners not only chase after these goals because it's a great way to get in shape, but also because it challenges them to manage their distances and times to reach a personal best. However, calf injuries, stress fractures, podiatric problems and shin splints are all common issues that marathon runners suffer from regularly – but they can be prevented. To help your patients meet these challenges in a healthy way, keep these tips in mind for treating marathon runners:
Encourage patients to begin training early: Running 13.1 or 26.2 miles can't be done overnight. Not only do runners have to prevent injuries, but it also takes discipline and time to carry out such a commitment, especially if this is your patient's first time running a marathon. According to the University of California San Francisco Medical Center, marathon runners should begin their training 18 weeks from the big race. Developing the muscles gradually will give the body the structure it needs to run with strength in a healthy way.
Get some practice: Runners should also gain from experience by opting in on 5K and 10K races, especially if they are beginners. This will let your patients understand the challenges and atmosphere surrounding race day. If the patient already knows what is expected, it can allow the physical therapist to come up with a more holistic training plan. Running with other marathon runners can also help your patients gain motivation and structure, so encourage them to train with a friend or group.
Warm-ups and cool-downs are crucial: Running for extended periods of time puts a lot of wear and tear on the body, and runners need to make sure their lungs, heart and muscles are properly prepared. Loosening exercises, static stretching and jogging are all excellent ways to get the body into marathon mode and help runners recover after their training session is over.
Footwear is key: Competitor said that recent studies suggest switching out different pairs of running shoes during marathon training. Alternating your footwear can decrease injuries, as this varies the pressure put on your muscles and bones. Having multiple pairs is a good investment in general, as these shoes can wear out quite quickly during training sessions. Many marathon runners also have shoes professionally fitted to their feet, as this helps avoid foot injuries like plantar fasciitis.
Listening to the body: If your patient tells you that he or she feels strained or sluggish during training sessions, it's time for you both to scale down the training. Some early signs of overuse include problems sleeping, fatigue and slower running times. Remind your patients that it takes time to build up your body for this event, so they should listen to their bodies and know when it's time for rest.
Balancing food and water intake: The body loses a lot of salt and water during marathon training programs, which requires a delicate balance. The body needs fluids to prevent collapses and heat strokes, especially on hotter, sunnier days, according to the University of Illinois Hospital & Health Sciences System. However, excessive water intake can result in hyponatremia, a condition that occurs when blood sodium is diluted with too much water. Patients can weigh themselves before and after long training sessions to know how much water they need to stay healthy. Additionally, carbs need to be consumed before running so that there are no major drops in blood sugar or energy.
Running safely: UI also recommends "running the line," which means that one foot strides in front of the other. This prevents weight shifts – which is one of the root causes of stress fractures. Forward kicking during strides can also allow runners to "run tall," which helps align the hips, knees, pelvis and back. Icing stiff or painful joints should be the first course of action, but UI states that runners should not take anti-inflammatory pills before or during races, as prolonged use of these medications can lead to stomach and kidney problems.
While marathon running is an extremely rewarding exercise, you will need to work closely with your patients to ensure they are training in a healthy manner. Because every runner has his or her own body structure and goals, listening and coming up with individual training plans is crucial to achieving success in the sport while still avoiding injury.