Running events first aid

When it comes to running events, like a Marathon, a lot of training, effort and willpower go into helping you make it to the finish line. So don’t get caught up by common injuries that are easily avoidable.

Being equipped with essential first aid knowledge can help you stay injury free during your training and on the big day. St John Ambulance has been the sole first aid provider at the Flora London Marathon since its inception in 1981. We have also been an integral part of most of the other major running events across the UK each year. What you will find here is an overview of some of the top injuries our St John Ambulance volunteers see and treat each year.

Common injuries

For more detailed first aid information please follow the links through to our first aid advice section.

Blisters

• If you get a blister, leave well alone if it’s unbroken
• If it’s broken or likely to be damaged, cover with a dry, non-adhesive dressing that extends well beyond the edges of the blister
• Do not break or cover a blister with any creams or lotions
• To avoid blisters, make sure your running shoes are a good fit and don’t use any big running event as an opportunity to break-in new shoes!

Sunburn

• If the day is a sunny one, be aware of sunburn, remember to apply sunscreen liberally before leaving home in the morning
• If you do get sunburnt, get out of the sun and cool the skin by soaking with a wet cloth
• Slowly sip some cold water
• Apply calamine or after-sun lotion to the area
• Seek medical advice if there is blistering or other skin damage

Heat exhaustion

• If you start getting a headache, feel nauseous, have pale clammy skin, cramps or a rapid, weakening pulse – you may be suffering from heat exhaustion
• This is a serious condition, so seek help straight away
• If you are training and no help is available, find a shady spot in which to lie down with raised legs
• Drink plenty of water with a pinch of salt added
• Even if you recover quickly, see a doctor as soon as you can

Grazes

• Wash your hands
• Try to wash or pick out small pieces of grit, but don’t attempt to remove anything embedded in the wound – seek first aid help, such as a St John Ambulance volunteer
• Rinse with water or use an antiseptic wipe to clean the wound
• Apply adhesive dressing
• Ensure you are up to date with tetanus jabs

Knee joint injuries

• If you injure your knee, lie down & support your knee in a raised position.
• Put an ice pack on it or a cold compress
• Put soft padding around it and bandage it in place
  these actions will minimise swelling
• Go to A&E or ask someone to contact a first aider if you injure your knee 
• Don’t try to walk on the leg or straighten the knee
• Don’t eat or drink anything in case you need an anaesthetic

Nipple bleeding

• This is caused by friction damaging the skin
• You can prevent this by covering nipples with plasters or petroleum jelly (available from St John first aid points on Marathon day)
• If they bleed, wash and dry carefully and cover with a plaster, but do not use waterproof plasters
• Sometimes, nipple bleeding may be due to more serious problems. If in doubt, consult your doctor