Find out how Ryan Hall trains for the marathon and maybe even find out if he’ll be running Chicago, New York or another big marathon  this fall.

Find directions to Coastal Sports and Wellness - San Diego’s sports medicine center

The original topic was supposed to be about the recent 50 game suspension of Los Angeles Dodgers outfielder Manny Ramirez, but sports anchor Rick Willis is a big marathon fan and decided to focus more on the healthy aspects of running and training for running races from the local 5 km fun runs to the San Diego Rock and Roll Marathon.

Note that Dr Martinez had to slouch down to fit in the camera shot, and if the beginning seems a little disjointed – apparently the wireless microphone box kept unclipping and falling to to ground as they were about to come back from the commerical break!

Greg is a personal fitness trainer at Coastal Sports and Wellness Medical Center in San Diego where he instructs Triathlon and Running strength training Boot Camps. Greg credits his strength training as a key component to his race results.

Find out more about Coastal Sports and Wellness, voted “Best Place to Rehab” in San Diego in 2007 and 2008 by the readers of Competitor Magazine

Dan is an accomplished distance and ultra-marathoner. Look for him out there on your next trail run.

Great job Dan!

The most important prevention tips are wearing shoes that fit properly, using synthetic rather than cotton socks, and keeping the socks and shoes dry during race. Some runners use a moisturizer such as Vaseline to reduce friction in blister-prone areas such as the heel and the big toe. Body Glide or other solid lubricants can also help prevent chafing or blisters in friction-prone areas.

Post-race Blister Care
Blisters are a separation of two layers of the skin due to friction which then fill with fluid, or in some cases, blood. Most blisters will heal on their own if protected. The overlying skin on the blister does provide some protection from infection, so the first goal should be to try to maintain the integrity of the skin and not pop or tear the blister. If the blister is large or causing a lot of pressure, a small hole can be made in one side with a sterile needle to drain the fluid. Don’t remove the outer layer of skin – allow it to act as a barrier to possible infection. Make sure to apply an antibiotic ointment and a sterile band-aid or gauze to further protect the area.

Runner’s Black Nails
Most marathon runners have developed a “black nail” due to repetitive trauma of the nail against the end of the shoe. The main cause is a shoe that fits too tight or a foot that has swollen slightly during the run. The discoloration is caused by a small amount of bleeding or bruising under the nail and will usually resolve in one to two weeks.

If the nail is painful, or uncomfortable, wearing an open-toed shoe such as a sandal or brief periods of icing the foot can help decrease the pain. Over the counter pain medications such as ibuprofen (Motrin or Advil) or acetaminophen (Tylenol) can be taken as directed for added pain control. If the pain persists, it may be time to see your doctor to have the blood released from under the nail with a cautery – painful for a second or two, but then followed by some much needed relief.

Who is at risk?
Hyponatremia typically occurs in runners and triathletes that drink too much fluid before and during the race. It usually occurs in slower participants because they are able to drink more fluid than they lose in sweat and urine. Several cases have made national headlines including a woman the the 2002 Boston Marathon and more recently, a young mother participating in a radio contest that involved drinking large amounts of water in a short period of time.
Drinking too much water or sports drinks can dilute the level of sodium in the blood. In most cases, the kidneys handle the excess fluid intake by producing more urine. However, in athletes that develop hyponatremia, the kidneys are not able to process the extra fluid.

Hyponatremia Risk Factors
Female runners
Slower runners (> 4 hours for marathon)
Lower body-mass or weight
Drinking more than 3 liters during race
Drinking at every aid station
From Christopher SD, et al “Hyponatremia among Marathon Runners in the Boston Marathon” , NEJM

Avoiding Hyponatremia
Hyponatremia can be prevented by avoiding excessive fluid intake during the race. The goal is to try to match your fluid loss through sweating. Trying to take in fluids that have a higher sodium content may help prevent hyponatremia, although we have seen some cases of hyponatremia in triathletes that only drank sports drinks, and not water, during the race.