Difference between revisions of "Fixing problems in Ultramarathons"

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|  
 
|  
 
|-
 
|-
−
| rowspan="9"| Nausea/Vomiting/Stomach ache
+
| rowspan="10"| [[Nausea]]/Vomiting/Stomach ache
 
| Overeating
 
| Overeating
−
|  
+
|
 
* Reduce calorie intake
 
* Reduce calorie intake
 
* Ginger or mints may help
 
* Ginger or mints may help
−
|  
+
|
 
* Eat what appeals
 
* Eat what appeals
 
|-
 
|-
 
| Going too fast
 
| Going too fast
−
|  
+
|
 
* Slow up, possibly dramatically until things improve
 
* Slow up, possibly dramatically until things improve
−
|  
+
|
 
* Better pacing
 
* Better pacing
 
|-
 
|-
−
| Excessive fluid intake
+
| Too little fluid intake<ref>Even without dehydration, if you're not drinking enough to maintain urine production then you may become nauseated. This is because the hormone that reduces urine output also causes nausea.</ref>
−
|  
+
|
 +
* Rehydrate
 +
|
 +
* Drink more
 +
|-
 +
| Excessive fluid intake/too little salt<ref>One of the symptoms of [[Hyponatremia]] is nausea. </ref>
 +
|
 
* Reduce fluid intake
 
* Reduce fluid intake
−
|  
+
* Increase salt intake
 +
|
 
* Drink to thirst
 
* Drink to thirst
 +
* Take enough salt to maintain thirst
 
|-
 
|-
 
| Too much salt
 
| Too much salt
−
|  
+
|
 
* Restrict salt intake
 
* Restrict salt intake
 
* Be careful with [[Electrolyte Capsules]] to balance them against fluid intake.
 
* Be careful with [[Electrolyte Capsules]] to balance them against fluid intake.
−
|  
+
|
 
* Balance salt intake with fluid intake
 
* Balance salt intake with fluid intake
 
* Avoid [[Electrolyte Capsules]]
 
* Avoid [[Electrolyte Capsules]]
 
|-
 
|-
 
| [[NSAIDs and Running| NSAIDs]]
 
| [[NSAIDs and Running| NSAIDs]]
−
|  
+
|
 
* Avoid NSAIDs
 
* Avoid NSAIDs
−
|  
+
|
 
* Avoid NSAIDs
 
* Avoid NSAIDs
 
|-
 
|-
 
| Infection
 
| Infection
−
|  
+
|
 
* Sorry, better luck next time
 
* Sorry, better luck next time
−
|  
+
|
 
* Careful hygiene, including keeping all your drinking containers sterile
 
* Careful hygiene, including keeping all your drinking containers sterile
 
|-
 
|-
 
| Change in intestinal bacteria (due to traveling)
 
| Change in intestinal bacteria (due to traveling)
−
|  
+
|
 
* Sorry, better luck next time
 
* Sorry, better luck next time
−
|  
+
|
 
* Travel earlier
 
* Travel earlier
 
* Avoid non-bottled water.
 
* Avoid non-bottled water.
 
|-
 
|-
 
| Constipation<ref>It's unusual for constipation to cause nausea, but it can happen</ref>  
 
| Constipation<ref>It's unusual for constipation to cause nausea, but it can happen</ref>  
−
|  
+
|
 
* Higher [[Fiber]] intake
 
* Higher [[Fiber]] intake
 
* Stay hydrated
 
* Stay hydrated
  
−
|  
+
|
 
* Higher [[Fiber]] intake
 
* Higher [[Fiber]] intake
 
|-
 
|-
 
| Tight waist band
 
| Tight waist band
−
|  
+
|
 
* Loosen anything around your waist or pressing on your abdomen
 
* Loosen anything around your waist or pressing on your abdomen
−
|  
+
|
 
* Avoid whatever caused the pressure
 
* Avoid whatever caused the pressure
 
|-
 
|-
 
| rowspan="3"| Fatigue/sleepiness
 
| rowspan="3"| Fatigue/sleepiness
 
| Low blood sugar
 
| Low blood sugar
−
|  
+
|
 
* Take something sweet or a Gel
 
* Take something sweet or a Gel
−
|  
+
|
 
* Take carbs earlier
 
* Take carbs earlier
 
|-
 
|-
 
| You're running an ultra (what did you expect?)
 
| You're running an ultra (what did you expect?)
−
|  
+
|
 
* [[Caffeine]]
 
* [[Caffeine]]
 
* Short nap (5-15 min)<ref>Some runners recommend napping in a chair, others lying down with your feet elevated.</ref>.
 
* Short nap (5-15 min)<ref>Some runners recommend napping in a chair, others lying down with your feet elevated.</ref>.
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|-
 
|-
 
| Thinking about the time
 
| Thinking about the time
−
|  
+
|
 
* Ignore the time of day and focus on the hours
 
* Ignore the time of day and focus on the hours
 
|  
 
|  
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| rowspan="2"| Depression
 
| rowspan="2"| Depression
 
| Low blood sugar
 
| Low blood sugar
−
|  
+
|
 
* Take something sweet or a [[Comparison of Energy Gels| Gel]]
 
* Take something sweet or a [[Comparison of Energy Gels| Gel]]
−
|  
+
|
 
* Take carbs earlier
 
* Take carbs earlier
 
|-
 
|-
 
| You're running an ultra (what did you expect?)
 
| You're running an ultra (what did you expect?)
−
|  
+
|
 
* Music
 
* Music
 
* Positive thinking
 
* Positive thinking
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| rowspan="7"| Headache
 
| rowspan="7"| Headache
 
| Low blood sugar
 
| Low blood sugar
−
|  
+
|
 
* Take something sweet or a [[Comparison of Energy Gels| Gel]]
 
* Take something sweet or a [[Comparison of Energy Gels| Gel]]
−
|  
+
|
 
* Take carbs earlier
 
* Take carbs earlier
 
|-
 
|-
 
| Tight hat
 
| Tight hat
−
|  
+
|
 
* Loosen hat
 
* Loosen hat
−
|  
+
|
 
* [[The Golden Rule of Racing]]
 
* [[The Golden Rule of Racing]]
 
|-
 
|-
 
| Lack of sleep
 
| Lack of sleep
−
|  
+
|
 
* Short nap
 
* Short nap
 
|  
 
|  
 
|-
 
|-
 
| [[Caffeine]] withdrawal
 
| [[Caffeine]] withdrawal
−
|  
+
|
 
* Take [[Caffeine]]
 
* Take [[Caffeine]]
−
|  
+
|
 
* Monitor [[Caffeine]] intake
 
* Monitor [[Caffeine]] intake
 
* Consider abstaining from [[Caffeine]] for 1-2 weeks before the race
 
* Consider abstaining from [[Caffeine]] for 1-2 weeks before the race
 
|-
 
|-
 
| Overheating
 
| Overheating
−
|  
+
|
 
* Slow down or stop
 
* Slow down or stop
 
* Remove excess clothing
 
* Remove excess clothing
  
−
|  
+
|
 
* See [[Running in the Heat]]
 
* See [[Running in the Heat]]
 
|-
 
|-
 
| Dehydration
 
| Dehydration
−
|  
+
|
 
* Drink more
 
* Drink more
 
* Keep salt intake high
 
* Keep salt intake high
 
* Slow down or stop
 
* Slow down or stop
−
|  
+
|
 
* See [[Practical Hydration]]
 
* See [[Practical Hydration]]
 
|-
 
|-
 
| Altitude sickness
 
| Altitude sickness
−
|  
+
|
 
* [[Viagra, Exercise and Altitude| Viagra for Altitude]]
 
* [[Viagra, Exercise and Altitude| Viagra for Altitude]]
 
* Descend
 
* Descend
−
|  
+
|
 
* [[Altitude Training| Altitude training]]
 
* [[Altitude Training| Altitude training]]
 
* [[Viagra, Exercise and Altitude| Viagra for Altitude]]
 
* [[Viagra, Exercise and Altitude| Viagra for Altitude]]
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| rowspan="2"| Heartburn
 
| rowspan="2"| Heartburn
 
| Eating 'wrong' foods
 
| Eating 'wrong' foods
−
|  
+
|
 
* Antacid tablets
 
* Antacid tablets
 
* Eat what appeals
 
* Eat what appeals
 
* Avoid what triggered the heartburn
 
* Avoid what triggered the heartburn
−
|  
+
|
 
* Avoid what triggered the heartburn
 
* Avoid what triggered the heartburn
 
|-
 
|-
 
| Stress
 
| Stress
−
|  
+
|
 
* Try to relax
 
* Try to relax
−
|  
+
|
 
* Visualization
 
* Visualization
 
* Preperation
 
* Preperation
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| Blisters
 
| Blisters
 
| See [[Blister Prevention]]
 
| See [[Blister Prevention]]
−
|  
+
|
 
* [[Taping]]
 
* [[Taping]]
−
|  
+
|
 
* See [[Blister Prevention]]
 
* See [[Blister Prevention]]
 
|-
 
|-
 
| rowspan="3"| Bloating or gas
 
| rowspan="3"| Bloating or gas
 
| Overeating
 
| Overeating
−
|  
+
|
 
* Reduce calorie intake
 
* Reduce calorie intake
 
* Gas-x
 
* Gas-x
−
|  
+
|
 
* Eat when hungry
 
* Eat when hungry
  
 
|-
 
|-
 
| Eating beans or other gassy foods
 
| Eating beans or other gassy foods
−
|  
+
|
 
* Gas-x
 
* Gas-x
−
|  
+
|
 
* Change diet before and during the race
 
* Change diet before and during the race
 
|-
 
|-
 
| Antibiotics
 
| Antibiotics
−
|  
+
|
 
* Gas-x
 
* Gas-x
−
|  
+
|
 
* Take yoghurt to help compensate
 
* Take yoghurt to help compensate
 
|-
 
|-
 
| rowspan="7"| [[Running and Lower GI Problems| Diarrhea]]
 
| rowspan="7"| [[Running and Lower GI Problems| Diarrhea]]
 
| Infection
 
| Infection
−
|  
+
|
 
* Consider Imodium<ref name="Imodium"/>  
 
* Consider Imodium<ref name="Imodium"/>  
−
|  
+
|
 
* Careful hygiene
 
* Careful hygiene
 
|-
 
|-
 
| [http://en.wikipedia.org/wiki/Gastrocolic_reflex Gastrocolic reflex]<ref>Not normally diarrhea, but the strong urge to defecate</ref>
 
| [http://en.wikipedia.org/wiki/Gastrocolic_reflex Gastrocolic reflex]<ref>Not normally diarrhea, but the strong urge to defecate</ref>
−
|  
+
|
 
* Some foods are a stronger stimulus of this reflex, so avoid those foods
 
* Some foods are a stronger stimulus of this reflex, so avoid those foods
−
|  
+
|
 
* Avoid triggering foods
 
* Avoid triggering foods
 
|-
 
|-
 
| Too much [[Fiber]]
 
| Too much [[Fiber]]
−
|  
+
|
 
* Consider Imodium<ref name="Imodium"/>  
 
* Consider Imodium<ref name="Imodium"/>  
−
|  
+
|
 
* Carefully reduce [[Fiber]] intake before the race
 
* Carefully reduce [[Fiber]] intake before the race
 
|-
 
|-
 
| Change in intestinal bacteria (due to traveling)
 
| Change in intestinal bacteria (due to traveling)
−
|  
+
|
 
* Consider Imodium<ref name="Imodium"/>  
 
* Consider Imodium<ref name="Imodium"/>  
−
|  
+
|
 
* Travel earlier
 
* Travel earlier
 
* Avoid non-bottled water.
 
* Avoid non-bottled water.
 
|-
 
|-
 
| Too much isolated [[Fructose]]  
 
| Too much isolated [[Fructose]]  
−
|  
+
|
 
* Stop [[Fructose]] intake
 
* Stop [[Fructose]] intake
−
|  
+
|
 
* Avoid foods high in [[Fructose]]
 
* Avoid foods high in [[Fructose]]
 
|-
 
|-
 
| Dairy (lactose intolerant)
 
| Dairy (lactose intolerant)
−
|  
+
|
 
* Stop dairy intake (read the ingredients)
 
* Stop dairy intake (read the ingredients)
−
|  
+
|
 
* Avoid dairy  
 
* Avoid dairy  
 
|-
 
|-
 
| [http://en.wikipedia.org/wiki/Ischemic_colitis Ischemic colitis]
 
| [http://en.wikipedia.org/wiki/Ischemic_colitis Ischemic colitis]
−
|  
+
|
 
* Stay hydrated
 
* Stay hydrated
−
|  
+
|
 
* Stay hydrated
 
* Stay hydrated
 
|-
 
|-
 
| Antibiotics
 
| Antibiotics
−
|  
+
|
 
* Sorry, better luck next time
 
* Sorry, better luck next time
 
|
 
|
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| rowspan="2"| Weak legs
 
| rowspan="2"| Weak legs
 
| [[Delayed Onset Muscle Soreness| DOMS]]  
 
| [[Delayed Onset Muscle Soreness| DOMS]]  
−
|  
+
|
 
* [[Caffeine]]
 
* [[Caffeine]]
−
|  
+
|
 
* [[Downhill Running]]
 
* [[Downhill Running]]
 
|-
 
|-
 
| [[Glycogen| Glycogen depletion]]
 
| [[Glycogen| Glycogen depletion]]
−
|  
+
|
 
* Take something sweet or a [[Comparison of Energy Gels| Gel]]
 
* Take something sweet or a [[Comparison of Energy Gels| Gel]]
 
* Increase carbohydrate intake
 
* Increase carbohydrate intake
 
* [[Caffeine]] to increase carbohydrate absorption
 
* [[Caffeine]] to increase carbohydrate absorption
−
|  
+
|
 
* [[Carbohydrate Loading]]
 
* [[Carbohydrate Loading]]
 
|-
 
|-
 
| rowspan="2"| [[Cramps| Cramping]]
 
| rowspan="2"| [[Cramps| Cramping]]
 
| [[Sodium Deficiency]]
 
| [[Sodium Deficiency]]
−
|  
+
|
 
* Add salt to your drink
 
* Add salt to your drink
 
* Eat something salty
 
* Eat something salty
 
* Drink pickle juice
 
* Drink pickle juice
  
−
|  
+
|
 
* [[Fellrnr%27s Go Juice| Fellrnr's Go Juice]]
 
* [[Fellrnr%27s Go Juice| Fellrnr's Go Juice]]
  
 
|-
 
|-
 
| [[Muscle]] fatigue
 
| [[Muscle]] fatigue
−
|  
+
|
 
* [[Stretching]]
 
* [[Stretching]]
−
|  
+
|
 
* [[Stretching]]
 
* [[Stretching]]
 
* Relaxed [[Running Form]]
 
* Relaxed [[Running Form]]
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| rowspan="3"| Chaffing
 
| rowspan="3"| Chaffing
 
| Skin on skin
 
| Skin on skin
−
|  
+
|
 
* Wear something form fitting so the clothing rubs, not the skin
 
* Wear something form fitting so the clothing rubs, not the skin
 
* Tape both surfaces so the tape is rubbing, not the skin
 
* Tape both surfaces so the tape is rubbing, not the skin
 
* Lubricants may help if used early enough, but often make things worse
 
* Lubricants may help if used early enough, but often make things worse
−
|  
+
|
 
* Wear clothing that prevents the chaffing
 
* Wear clothing that prevents the chaffing
 
|-
 
|-
 
| Skin on clothing
 
| Skin on clothing
−
|  
+
|
 
* Wear something form fitting so the clothing rubs, not the skin
 
* Wear something form fitting so the clothing rubs, not the skin
 
* Tape the skin  
 
* Tape the skin  
 
* Lubricants rarely work
 
* Lubricants rarely work
−
|  
+
|
 
* Wear clothing that prevents the chaffing
 
* Wear clothing that prevents the chaffing
 
|-
 
|-
 
| Monkey butt
 
| Monkey butt
−
|  
+
|
 
* Clean the area using moist wipes, making sure it's really clean. Any unwanted residue will act as an abrasive.  
 
* Clean the area using moist wipes, making sure it's really clean. Any unwanted residue will act as an abrasive.  
 
* Diaper (nappy) treatment can help relieve the pain. [http://www.amazon.com/Desitin-Maximum-Strength-Paste-4-Ounce/dp/B003O32P8U Desitin] (or a [http://www.amazon.com/ZINC-OXIDE-OINTMENT-RUG-Size/dp/B000PHZ8W8 generic Zinc Oxide ointment]) is recommended by some runners, but does tend to leave white marks.  
 
* Diaper (nappy) treatment can help relieve the pain. [http://www.amazon.com/Desitin-Maximum-Strength-Paste-4-Ounce/dp/B003O32P8U Desitin] (or a [http://www.amazon.com/ZINC-OXIDE-OINTMENT-RUG-Size/dp/B000PHZ8W8 generic Zinc Oxide ointment]) is recommended by some runners, but does tend to leave white marks.  
 
* Lubricant can help if used early enough, but if the skin is damaged and rough it doesn't help as much. One of the best lubricants for this area is [http://www.amazon.com/2toms-Blister-Shield-SportShield-Roll-On/dp/B00905EBQU 2Toms Sport Shield]. You either need a roll-on dedicated to this area, or preferably use the [http://www.amazon.com/Sport-Shield/dp/B004453IH4 Sport Shield Wipes].  
 
* Lubricant can help if used early enough, but if the skin is damaged and rough it doesn't help as much. One of the best lubricants for this area is [http://www.amazon.com/2toms-Blister-Shield-SportShield-Roll-On/dp/B00905EBQU 2Toms Sport Shield]. You either need a roll-on dedicated to this area, or preferably use the [http://www.amazon.com/Sport-Shield/dp/B004453IH4 Sport Shield Wipes].  
−
|  
+
|
 
* Cleanliness is critical. Make sure the areas is thoroughly clean, using wet wipes if you have to go mid-race.
 
* Cleanliness is critical. Make sure the areas is thoroughly clean, using wet wipes if you have to go mid-race.
 
* Lubricate before the race, clean and lube after you go and periodically through a longer race.  
 
* Lubricate before the race, clean and lube after you go and periodically through a longer race.  
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| rowspan="5"| Fainting, or near fainting (light headed, dizzy)
 
| rowspan="5"| Fainting, or near fainting (light headed, dizzy)
 
| Heart problems
 
| Heart problems
−
|  
+
|
 
* Fainting or near fainting can be a warning sign of a serious health problem and it may be the only symptom that precedes a sudden cardiac death<ref>See [http://www.aafp.org/afp/1999/1101/p2001.html http://www.aafp.org/afp/1999/1101/p2001.html] and http://www.jfponline.com/Pages.asp?AID=5146</ref>.
 
* Fainting or near fainting can be a warning sign of a serious health problem and it may be the only symptom that precedes a sudden cardiac death<ref>See [http://www.aafp.org/afp/1999/1101/p2001.html http://www.aafp.org/afp/1999/1101/p2001.html] and http://www.jfponline.com/Pages.asp?AID=5146</ref>.
 
|  
 
|  
 
|-
 
|-
 
| Dehydration
 
| Dehydration
−
|  
+
|
 
* Drink more
 
* Drink more
 
* Keep salt intake high
 
* Keep salt intake high
 
* Slow down or stop
 
* Slow down or stop
−
|  
+
|
 
* See [[Practical Hydration]]
 
* See [[Practical Hydration]]
 
|-
 
|-
 
| Stopping suddenly<ref>The calf [[Muscle]] helps pump blood, so stopping suddenly can exacerbate low blood pressure. </ref>
 
| Stopping suddenly<ref>The calf [[Muscle]] helps pump blood, so stopping suddenly can exacerbate low blood pressure. </ref>
−
|  
+
|
 
* Slow up before coming to a stop
 
* Slow up before coming to a stop
 
|  
 
|  
 
|-
 
|-
 
| Hypothermia
 
| Hypothermia
−
|  
+
|
 
* See [[Hypothermia]].
 
* See [[Hypothermia]].
 
|  
 
|  
 
|-
 
|-
 
| Altitude sickness
 
| Altitude sickness
−
|  
+
|
 
* [[Viagra, Exercise and Altitude| Viagra for Altitude]]
 
* [[Viagra, Exercise and Altitude| Viagra for Altitude]]
 
* Descend
 
* Descend
−
|  
+
|
 
* [[Altitude Training| Altitude training]]
 
* [[Altitude Training| Altitude training]]
 
* [[Viagra, Exercise and Altitude| Viagra for Altitude]]
 
* [[Viagra, Exercise and Altitude| Viagra for Altitude]]
 
|}
 
|}
−
 
−
 
 
=Notes=
 
=Notes=
 
<references>
 
<references>
 
<ref name="Imodium"> Imodium ([http://en.wikipedia.org/wiki/Loperamide Loperamide]) is an anti-diarrhea mediation, but it works by slowing the progress of material through the digestive tract. Some runners find this makes the problem worse, acting like a cork.</ref>
 
<ref name="Imodium"> Imodium ([http://en.wikipedia.org/wiki/Loperamide Loperamide]) is an anti-diarrhea mediation, but it works by slowing the progress of material through the digestive tract. Some runners find this makes the problem worse, acting like a cork.</ref>
 
</references>
 
</references>

Revision as of 15:02, 15 December 2013

The table below lists some of the possible problems you may encounter during an ultramarathon, along with possible causes, treatments and preventions. Continuing a race when you have a problem entails some degree of risk, and these problems can impair your judgment, so use caution. This list is not comprehensive, and is expected to change over time. With all these suggestions, never forget The Golden Rule of Racing, "Never do something in a race you have not practiced in training".

Symptom Possible Cause Possible Treatment Possible Prevention
Not sure what to do Unknown Try the Jimbo Test. Picture three things in your mind; a cold drink, a cheeseburger, and a slice of cake.
  • If the cold drink appeals, then you're probably thirsty/dehydrated.
  • If the cheeseburger appeals, then you're either after fat or salt.
  • If the cake appeals, then you'll probably have to some carbohydrate.

You can vary the items to suit your taste. For instance, if a doughnut generally appeals more than cake, then think of a doughnut instead of cake. This test is not foolproof, but it is a good, simple way of evaluating want your body probably wants.

Nausea/Vomiting/Stomach ache Overeating
  • Reduce calorie intake
  • Ginger or mints may help
  • Eat what appeals
Going too fast
  • Slow up, possibly dramatically until things improve
  • Better pacing
Too little fluid intake[1]
  • Rehydrate
  • Drink more
Excessive fluid intake/too little salt[2]
  • Reduce fluid intake
  • Increase salt intake
  • Drink to thirst
  • Take enough salt to maintain thirst
Too much salt
NSAIDs
  • Avoid NSAIDs
  • Avoid NSAIDs
Infection
  • Sorry, better luck next time
  • Careful hygiene, including keeping all your drinking containers sterile
Change in intestinal bacteria (due to traveling)
  • Sorry, better luck next time
  • Travel earlier
  • Avoid non-bottled water.
Constipation[3]
  • Higher Fiber intake
  • Stay hydrated
Tight waist band
  • Loosen anything around your waist or pressing on your abdomen
  • Avoid whatever caused the pressure
Fatigue/sleepiness Low blood sugar
  • Take something sweet or a Gel
  • Take carbs earlier
You're running an ultra (what did you expect?)
Thinking about the time
  • Ignore the time of day and focus on the hours
Depression Low blood sugar
  • Take something sweet or a Gel
  • Take carbs earlier
You're running an ultra (what did you expect?)
  • Music
  • Positive thinking
  • Keep moving and wait for it to pass
  • Have a good cry
  • Play mental games
    • Don't think about how far you have to go
    • Count the miles down rather than up
    • Mentally hook a runner in front and let them pull you along
  • Join up with another runner or group of runners
Headache Low blood sugar
  • Take something sweet or a Gel
  • Take carbs earlier
Tight hat
  • Loosen hat
Lack of sleep
  • Short nap
Caffeine withdrawal
  • Monitor Caffeine intake
  • Consider abstaining from Caffeine for 1-2 weeks before the race
Overheating
  • Slow down or stop
  • Remove excess clothing
Dehydration
  • Drink more
  • Keep salt intake high
  • Slow down or stop
Altitude sickness
Heartburn Eating 'wrong' foods
  • Antacid tablets
  • Eat what appeals
  • Avoid what triggered the heartburn
  • Avoid what triggered the heartburn
Stress
  • Try to relax
  • Visualization
  • Preperation
Blisters See Blister Prevention
Bloating or gas Overeating
  • Reduce calorie intake
  • Gas-x
  • Eat when hungry
Eating beans or other gassy foods
  • Gas-x
  • Change diet before and during the race
Antibiotics
  • Gas-x
  • Take yoghurt to help compensate
Diarrhea Infection
  • Consider Imodium[5]
  • Careful hygiene
Gastrocolic reflex[6]
  • Some foods are a stronger stimulus of this reflex, so avoid those foods
  • Avoid triggering foods
Too much Fiber
  • Consider Imodium[5]
  • Carefully reduce Fiber intake before the race
Change in intestinal bacteria (due to traveling)
  • Consider Imodium[5]
  • Travel earlier
  • Avoid non-bottled water.
Too much isolated Fructose
Dairy (lactose intolerant)
  • Stop dairy intake (read the ingredients)
  • Avoid dairy
Ischemic colitis
  • Stay hydrated
  • Stay hydrated
Antibiotics
  • Sorry, better luck next time
  • Take yoghurt to help compensate
Weak legs DOMS
Glycogen depletion
  • Take something sweet or a Gel
  • Increase carbohydrate intake
  • Caffeine to increase carbohydrate absorption
Cramping Sodium Deficiency
  • Add salt to your drink
  • Eat something salty
  • Drink pickle juice
Muscle fatigue
Chaffing Skin on skin
  • Wear something form fitting so the clothing rubs, not the skin
  • Tape both surfaces so the tape is rubbing, not the skin
  • Lubricants may help if used early enough, but often make things worse
  • Wear clothing that prevents the chaffing
Skin on clothing
  • Wear something form fitting so the clothing rubs, not the skin
  • Tape the skin
  • Lubricants rarely work
  • Wear clothing that prevents the chaffing
Monkey butt
  • Clean the area using moist wipes, making sure it's really clean. Any unwanted residue will act as an abrasive.
  • Diaper (nappy) treatment can help relieve the pain. Desitin (or a generic Zinc Oxide ointment) is recommended by some runners, but does tend to leave white marks.
  • Lubricant can help if used early enough, but if the skin is damaged and rough it doesn't help as much. One of the best lubricants for this area is 2Toms Sport Shield. You either need a roll-on dedicated to this area, or preferably use the Sport Shield Wipes.
  • Cleanliness is critical. Make sure the areas is thoroughly clean, using wet wipes if you have to go mid-race.
  • Lubricate before the race, clean and lube after you go and periodically through a longer race.
  • Compression shorts or tights that are too tight around the buttocks can hasten the chaffing
Fainting, or near fainting (light headed, dizzy) Heart problems
  • Fainting or near fainting can be a warning sign of a serious health problem and it may be the only symptom that precedes a sudden cardiac death[7].
Dehydration
  • Drink more
  • Keep salt intake high
  • Slow down or stop
Stopping suddenly[8]
  • Slow up before coming to a stop
Hypothermia
Altitude sickness

Notes

  1. ↑ Even without dehydration, if you're not drinking enough to maintain urine production then you may become nauseated. This is because the hormone that reduces urine output also causes nausea.
  2. ↑ One of the symptoms of Hyponatremia is nausea.
  3. ↑ It's unusual for constipation to cause nausea, but it can happen
  4. ↑ Some runners recommend napping in a chair, others lying down with your feet elevated.
  5. ↑ 5.0 5.1 5.2 Imodium (Loperamide) is an anti-diarrhea mediation, but it works by slowing the progress of material through the digestive tract. Some runners find this makes the problem worse, acting like a cork.
  6. ↑ Not normally diarrhea, but the strong urge to defecate
  7. ↑ See http://www.aafp.org/afp/1999/1101/p2001.html and http://www.jfponline.com/Pages.asp?AID=5146
  8. ↑ The calf Muscle helps pump blood, so stopping suddenly can exacerbate low blood pressure.
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