Whether you’re running the London Marathon or training for another long-distance event, it’s important to know how to respond to common running injuries and stay safe throughout your race. Here’s a quick guide to first aid basics every runner should know – before, during, and after a marathon.

Common Injuries and How to Handle Them

Knee Injuries
If you injure your knee mid-run or during training:

• Lie down and elevate your leg in a relaxed position.

• Avoid putting weight on the injured leg and never try to force the knee straight.

• Do not eat or drink anything, as you may need anaesthetic if hospital treatment is required.

Sprained Ankle
Sprained ankles are common, especially on uneven ground.

• Don’t put weight on the injured ankle.

• Rest, apply an ice pack, and have someone assess the injury before moving.

• Use the RICE method:

  • R: Rest the injured part

  • I: Apply ice

  • C: Use a comfortable support

  • E: Elevate the injured area

Recognising Heat Exhaustion

Running long distances, especially in warm weather, increases your risk of heat exhaustion. Watch out for these symptoms:

• Headache

• Dizziness or confusion

• Nausea

• Muscle cramps (especially in arms, legs, or abdomen)

• Rapid, weakening pulse and breathing

Heat exhaustion is caused by the loss of salt and water through sweating and usually comes on gradually.
What to do:

If you’re training:

1. Move to a shady area and lie down with your legs raised.

2. Rehydrate with water and oral rehydration salts or an isotonic drink.

3. Ask someone to stay with you and keep an eye on your condition.

If you’re in the middle of a marathon:

1. Listen to your body. Stop and rest if you feel unwell.

2. Seek help from medics positioned along the route.

3. Only continue if you’re given the all-clear by a medical professional.

Race Day Advice

Dress for the Weather
You’ll warm up quickly while running but cool down fast once you stop. Accept the foil blanket at the finish line and have warm clothes ready to put on straight away.

Avoid Friction Burns
Choose seamless running gear wherever possible to prevent chafing during the race.

Look After Your Feet
Wear well-worn, broken-in trainers and good-quality socks. Avoid wearing new shoes on race day to prevent blisters and injury.