See more in Running Injuries – Treatment and Prevention

running injuries treatment and prevention


Hyponatremia or Water Intoxification- Are You Drinking Too Much Water?

While extremely rare, this condition has caused death during or after running long runs or marathons. Many runners become overly concerned about hyponatremia, and don’t drink enough before during and after a long run. The result is dehydration, which is much more likely to cause medical problems, and increase recovery time after long runs. As in all training components, each runner must assume responsibility for their hydration and health, and use good common sense.

The underlying cause of hyponatremia is often severe dehydration, compounded by consuming only water in great quantities. Every marathoner should be aware of this condition, not only for self-protection. If you see someone who seems to be going through the symptoms, a little attention can bring them around relatively quickly. If a member of your running group shows any of the below symptoms, stay in touch with them for the next few hours to ensure that they are getting what they need and are not alone. As always, when in doubt, get medical advice and care. A physician will have to determine whether an IV will help or not.


  • Starting the run, already dehydrated, due to consuming alcohol the night before, not drinking enough fluid the day before, or eating a very salty meal the night before.
  • Sweating excessively and continuously for more than 5 hours.
  • Taking medication which messes up the fluid storage, and fluid balance systems, within 48 hours of a long run when
  • Drinking too much water, in a period of 1-2 hours, once the body is dehydrated

Signs that you may have it:

  • hands and/or feet swell up twice normal size (or more)
  • nausea that leads to vomiting, continuous or several times
  • diarrhea which is continuous or repeated every 10 min or so
  • Mental disorientation and confusion
  • Severe cramping of the muscles for several miles
  • Disorientation with any of the above symptoms

How to avoid it:

1. The day before, drink a hydration drink, such as Accelerade, 6-8 oz an hour, unless you hear “sloshing” in your stomach

2. Drink water in small doses during a long run—4-6 oz, no more often than every 20 minutes (12 min on a hot day)

3. Don’t drink if you hear a sloshing sound in your stomach

4. After 2-3 hours of continuous, excessive sweating, eat salty pretzels, or Mix a small packet of salt with your water, every 30 min or so

5. Continue to eat or drink the salty food for an hour after a 5 hour plus long run

6. Drink several sips of water or electrolyte drink (Accelerade recommended) with every pretzel, or put ½ tsp of table salt in a glass of water.

7. At the end of long runs, and for hours afterward, even if you are very thirsty, don’t drink more than 8 oz of water about every 20 min. It is better to drink some electrolyte beverage like Accelerade.

8. The electrolyte beverages don’t have enough sodium to get you back to balance, but the carbohydrate in them will slow down the absorption of the water.

9. Keep eating salty foods for an hour or more after a 5 hour plus long run.

Specifics, from the American College of Sports Medicine as verified by Biochemist Dr. Bill Vaughn, PhD

1. Drink about 17 oz of fluid, prior to 2 hours before the start. This allows the fluid to get into the system, with time for the excess to be eliminated.

2. Drink early and regularly during the long run, consuming 20-40 oz of fluid per hour. This is a lot less than many of our runners are drinking. This works out to 4-7 oz per mile for most runners.

3. Some carbohydrate with the drink–as in the GU type products, will help the re-hydration process, but only a little is needed (in my experience, one-third to one fourth of a packet per mile of GU.

4. Sodium is definitely recommended: 500-700mg per hour, in the form of pretzels, salt in the water or buffered salt tablets. (Succeed)

* On hot days, have a “weigh in” at the beginning and at the 3-4 hour and after marks. Weight loss of 6% or more has been a good indicator of serious problems.

* No medication, within 48 hours of the start of the long run, unless with a doctor’s permission. There has been at least one death tied to ibuprophen.

* I continue to hear of problems when runners eat a big meal the night before. It’s always best to snack from about noon until bedtime–and avoid alcohol.

Run with the legend

Run, walk, hike and move back to 490 BCE when the founder of our sport, Phidippides, changed the course of history with this run!

GET MOTIVATED by participating in the origins of our sport (and western democracy)! Join the team at Phidippides Running and Greek-American Dean Karnazes and connect to the rich history of distance running with scenic views, landmarks, and a fun podcast.

Situs Togel 4D Bo Togel Bandar Togel Deposit Pulsa Agen Togel Deposit Ovo Togel Bet 100 Perak Bandar Togel Terbesar Toto Togel Bandar Togel 10 Situs Togel Terpercaya Daftar Akun Togel Resmi Daftar Bandar Togel Terbesar Slot Bet 250 Perak Bandar togel terpercaya Agen Slot dan Togel agen togel deposit ovo situs togel 4d Nama Situs Togel Terpercaya slot pragmatic Kpktoto Slot Bonus 100 Situs Judi Slot Terbaik Slot Gacor Slot Online Slot Pragmatic Bandar Togel Terpercaya Link Slot Gacor Dingdong Togel Slot Deposit Pulsa Situs Slot Terpercaya Situs Slot Judi Online Agen Slot Online BO Togel Bandar Togel Terpercaya 5 Bandar Togel Terpercaya Agen Togel Bet 100 Perak Situs Judi Slot Online Toto Togel Agen Togel Resmi Bandar Togel Deposit Pulsa Dingdong Togel Situs Togel Terbesar Bandar Darat Togel Togel Toto Online Togel Singapore BO Togel Bet 100 Perak Agen Togel Deposit Pulsa Situs Bandar Togel Hadiah 4D 10 Juta 10 Situs Togel Terpercaya 5 Bandar Togel Terpercaya Situs Slot Deposit Pulsa Agen Slot Online Togel Hari Bandar Togel Terbesar Akun Slot Bet Agen Togel Online Game Situs Judi Slot Situs Judi Slot Resmi Game Slot Game Judi Slot Online Slot Game Bonus New Member 100 Agen Togel terpercaya 10 Situs Togel Terpercaya Agen Togel Online Agen Togel Terpercaya Agen Togel Singapore Togel Toto Macau Situs Togel Resmi Situs Togel Terpercaya 10 Situs Togel Terpercaya Situs Togel Terpercaya Nama Situs Togel Terpercaya Situs Bandar Judi Togel Situs Togel BRI Online 24 Jam situs togel dan slot situs togel deposit pulsa SITUS TOGEL DEPOSIT VIA DANA situs togel online Situs Togel Resmi situs togel terbaik 5 bandar togel terpercaya BANDAR DARAT TOGEL Bandar Lotre Togel Bandar Togel Bet 100 Rupiah Bandar Togel Hadiah 2D 100rb bandar togel hadiah 4d 10 juta terpercaya BANDAR TOGEL HADIAH 4D 10 JUTA Situs Slot Bet 100 Perak situs bandar togel terpercaya Bandar Togel Deposit Pulsa Situs Slot Situs Slot deposit Pulsa Situs Judi Slot Bonus 100 Agen Slot Dan Togel Toto Slot Bandar Togel Hadiah 4D 10 Juta Situs Togel Online Situs Slot Togel Terlengkap Agen Slot BO Togel Agen Togel Online Situs Bandar Togel Dan Slot Bandar Togel Lengkap Situs Togel Togel Deposit Pulsa Slot Gacor Bandar Togel Lengkap Situs Slot Agen Slot dan Togel 5 Bandar Togel Terpercaya Bo Togel dan Slot Situs Togel Toto Togel Bandar Darat BANDAR TOGEL HADIAH 4D 10 JUTA Judi togel Togel Hadiah 2D 100rb Bandar Togel Dan Slot Togel Bet 100 Lotre Togel bandar darat togel 5 bandar togel terpercaya Situs Togel Terpercaya bandar judi terpercaya Bandar Togel Terbesar Bandar Togel Online bandar togel bandar togel terpercaya hadiah terbesar judi togel bandar togel terbesar situs judi online bandar togel terbesar Togel Online Bandar Togel Bolak Balik Dibayar Bandar Togel Lengkap situs togel Bandar Togel Togel Hadiah 4d Terbesar bandar togel hadiah terbesar Bandar Togel Hadiah 4d Terbesar judi togel Togel Online Terbaik Situs Togel Resmi Situs Togel Terbesar Bandar Lotre Togel Togel Kamboja Dingdong Togel Bandar Togel Terbesar dan Terpercaya Bandar Togel Terpercaya Bandar Togel Online Daftar Bandar Togel Agen Togel Online Agen Togel Togel Deposit Via Dana 5 Bandar togel terpercaya bandar togel terpercaya agen togel terpercaya slot online situs judi slot Situs Bonus New Member Slot Gacor 10 Situs Bandar Togel Slot Online Agen Slot Online Slot Pragmatic Slot Pragmatic Agen Togel Lengkap Bandar Togel Hadiah 4d 10 Juta Slot Resmi Bo Togel Situs Togel Terpercaya 5 Bandar Togel Terpercaya Agen Bo Togel Bandar Togel Slot Pragmatic Judi Slot Pragmatic Situs Slot Bonus New Member 100 Ribu agen togel online Agen Togel Terpercaya toto togel 5 Bandar Togel Terpercaya Bandar Togel Terpercaya Bandar Togel Online Situs Togel Resmi Agen Slot Judi Slot Online Toto Macau 10 Situs Togel Terpercaya Togel Seratus Slot Pulsa Tanpa Potongan Situs Slot Gacor pasaran togel lengkap Bo Togel Togel deposit pulsa Agen Judi Slot Online Terpercaya Situs Slot Gacor Mesin Slot Situs Judi Slot Online Bandar Togel dan Slot Agen Judi Slot Pragmatic Slot Online Via Dana Link Slot Gacor Agen Slot Terpercaya Bo Togel Online 10 Situs Togel Terpercaya dan Terbesar Game Slot Situs Game Slot Online Agen Judi Togel Bandar Togel Daftar Akun Togel Online Bandar Togel Terpercaya Hadiah Terbesar