Difference between revisions of "Fixing problems in Ultramarathons"
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| − | | rowspan="10"| [[Nausea]]/Vomiting/Stomach ache | + | | rowspan="10" |[[Nausea]]/Vomiting/Stomach ache |
| Overeating | | Overeating | ||
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* Avoid whatever caused the pressure | * Avoid whatever caused the pressure | ||
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| − | | rowspan="4"| Fatigue/sleepiness | + | | rowspan="4" |Fatigue/sleepiness |
| Low blood sugar | | Low blood sugar | ||
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| Line 103: | Line 103: | ||
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* [[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. I like the lying down option as it helps my legs recover more. It can be helpful to have something to eat and/or drink before you take a nap</ref>. |
| + | * Pick up the pace<ref>I've consistently found that if I'm moving at a good pace, I don't suffer from sleepiness. Picking up the pace might help with sleepiness, though this is often impractical</ref>. | ||
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| − | | rowspan="2"| Depression | + | | rowspan="2" |Depression |
| Low blood sugar | | Low blood sugar | ||
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| You're running an ultra (what did you expect?) | | You're running an ultra (what did you expect?) | ||
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| − | * Music | + | * Music<ref>There's a difference between having music playing in the background and actively focusing on music. Focusing on the music can be more effective than just having it in the background.</ref>. |
| − | * Positive thinking | + | * Positive thinking. |
| − | * Keep moving and wait for it to pass | + | * Keep moving and wait for it to pass<ref>I've found that in most ultras there are various low spots. Often it's enough to just keep moving and wait for it to pass.</ref>. |
| − | * Have a good cry | + | * Have a good cry<ref>Sometimes crying can be cathartic and release some of the mental pressure.</ref>. |
| − | * Play mental games | + | * Play mental games. |
| − | ** Don't think about how far you have to go | + | ** Don't think about how far you have to go. |
| − | ** Count the miles down rather than up | + | ** Count the miles down rather than up. |
| − | ** Mentally hook a runner in front and let them pull you along | + | ** Mentally hook a runner in front and let them mentally 'pull you along'. |
| − | * Join up with another runner or group of runners | + | * Join up with another runner or group of runners<ref>Other runners can provide moral support and a well needed distraction. I've had some wonderful experiences running with others on races. Pacers can also help, especially as they'll focus on your race. Company can be especially beneficial at specific times on a race. The latter part of a race is an obvious time, but also sunset is another critical time.</ref>. |
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| − | | rowspan="7"| Headache | + | | rowspan="7" |Headache |
| Low blood sugar | | Low blood sugar | ||
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| − | * Take something sweet or a [[Comparison of Energy Gels| Gel]] | + | * Take something sweet or a [[Comparison of Energy Gels| Gel]]. |
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* Take carbs earlier | * Take carbs earlier | ||
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| Tight hat | | Tight hat | ||
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| − | * Loosen hat | + | * Loosen hat. |
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* [[The Golden Rule of Racing]] | * [[The Golden Rule of Racing]] | ||
| Line 146: | Line 147: | ||
| Lack of sleep | | Lack of sleep | ||
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| − | * Short nap | + | * Short nap<ref>If you have a sleep deprivation headache, I've found that nothing other than a short nap will help.</ref>. |
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| [[Caffeine]] withdrawal | | [[Caffeine]] withdrawal | ||
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| − | * Take [[Caffeine]] | + | * Take [[Caffeine]]. |
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* Monitor [[Caffeine]] intake | * Monitor [[Caffeine]] intake | ||
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| Overheating | | Overheating | ||
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| − | * Slow down or stop | + | * Slow down or stop. |
| − | * Remove excess clothing | + | * Remove excess clothing. |
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| Dehydration | | Dehydration | ||
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| − | * Drink more | + | * Drink more. |
| − | * Keep salt intake high | + | * Keep salt intake high. |
| − | * Slow down or stop | + | * Slow down or stop. |
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* See [[Practical Hydration]] | * See [[Practical Hydration]] | ||
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| Altitude sickness | | Altitude sickness | ||
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| − | * [[Viagra, Exercise and Altitude| Viagra for Altitude]] | + | * [[Viagra, Exercise and Altitude| Viagra for Altitude]]. |
| − | * Descend | + | * Descend. |
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* [[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 | ||
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* See [[Blister Prevention]] | * See [[Blister Prevention]] | ||
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| − | | rowspan="3"| Bloating or gas | + | | rowspan="3" |Bloating or gas |
| Overeating | | Overeating | ||
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* Take yoghurt to help compensate | * Take yoghurt to help compensate | ||
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| − | | rowspan="8"| [[Running and Lower GI Problems| Diarrhea]] | + | | rowspan="8" |[[Running and Lower GI Problems| Diarrhea]] |
| Infection | | Infection | ||
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* Careful hygiene | * Careful hygiene | ||
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| − | | [http://en.wikipedia.org/wiki/Gastrocolic_reflex Gastrocolic reflex]<ref> | + | | [http://en.wikipedia.org/wiki/Gastrocolic_reflex Gastrocolic reflex]<ref>The Gastrocolic reflex is the urge to defecate after eating. This is not normally diarrhea, but the strong urge to defecate</ref> |
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* 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 | ||
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* Take yoghurt to help compensate | * Take yoghurt to help compensate | ||
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| − | | rowspan="4"| Weak and/or painful legs | + | | rowspan="4" |Weak and/or painful legs |
| [[Delayed Onset Muscle Soreness| DOMS]] | | [[Delayed Onset Muscle Soreness| DOMS]] | ||
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* Don't consume only fast carbohydrates | * Don't consume only fast carbohydrates | ||
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| − | | rowspan="2"| [[Cramps| Cramping]] | + | | rowspan="2" |[[Cramps| Cramping]] |
| [[Sodium Deficiency]] | | [[Sodium Deficiency]] | ||
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* Relaxed [[Running Form]] | * Relaxed [[Running Form]] | ||
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| − | | rowspan="3"| Chaffing | + | | rowspan="3" |Chaffing |
| Skin on skin | | Skin on skin | ||
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* Wear clothing that prevents the chaffing | * Wear clothing that prevents the chaffing | ||
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| − | | Monkey butt | + | | Monkey butt<ref>Monkey butt is a euphemism for chafing between buttocks. This condition is more serious than you might expect as it can be surprisingly painful. This is also sometimes called "the ring of fire."</ref>. |
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* 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. | ||
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* [[A review of graduated compression wear| Compression shorts or tights]] that are too tight around the buttocks can hasten the chaffing | * [[A review of graduated compression wear| Compression shorts or tights]] that are too tight around the buttocks can hasten the chaffing | ||
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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 | ||
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Revision as of 06:26, 28 April 2014
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.
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 |
|
|
| Going too fast |
|
| |
| Too little fluid intake[1] |
|
| |
| Excessive fluid intake/too little salt[2] |
|
| |
| Too much salt |
|
| |
| NSAIDs |
|
| |
| Infection |
|
| |
| Change in intestinal bacteria (due to traveling) |
|
| |
| Constipation[3] |
|
| |
| Tight waist band |
|
| |
| Fatigue/sleepiness | Low blood sugar |
|
|
| Low blood fat[4] |
|
| |
| You're running an ultra (what did you expect?) | |||
| Thinking about the time |
|
||
| Depression | Low blood sugar |
|
|
| You're running an ultra (what did you expect?) |
|
||
| Headache | Low blood sugar |
|
|
| Tight hat |
|
||
| Lack of sleep |
|
||
| Caffeine withdrawal |
|
||
| Overheating |
|
||
| Dehydration |
|
||
| Altitude sickness |
|
||
| Heartburn | Eating 'wrong' foods |
|
|
| Stress |
|
| |
| Blisters | See Blister Prevention | ||
| Bloating or gas | Overeating |
|
|
| Eating beans or other gassy foods |
|
| |
| Antibiotics |
|
| |
| Diarrhea | Infection |
|
|
| Gastrocolic reflex[13] |
|
| |
| Too much Fiber |
|
| |
| Change in intestinal bacteria (due to traveling) |
|
| |
| Too much isolated Fructose |
|
| |
| Dairy (lactose intolerant) |
|
| |
| Ischemic colitis |
|
| |
| Antibiotics |
|
| |
| Weak and/or painful legs | DOMS | ||
| Glycogen depletion | |||
| Muscle spasm |
|
||
| Low blood fat[4] |
|
| |
| Cramping | Sodium Deficiency |
|
|
| Muscle fatigue |
|
| |
| Chaffing | Skin on skin |
|
|
| Skin on clothing |
|
| |
| Monkey butt[14]. |
|
| |
| Fainting, or near fainting (light headed, dizzy) | Heart problems |
|
|
| Dehydration |
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||
| Stopping suddenly[16] |
|
||
| Hypothermia |
|
||
| Altitude sickness |
|
Notes
- ↑ 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.
- ↑ One of the symptoms of Hyponatremia is nausea.
- ↑ It's unusual for constipation to cause nausea, but it can happen
- ↑ 4.0 4.1 Low fat availability is less well researched than low blood sugar/Glycogen depletion, but there is some anecdotal evidence that ultrarunning can deplete the available fat sources. This is not to say that you run out of body fat, just that you can't mobilize those fat stores quickly enough, combined with depleted intramuscular triglycerides.
- ↑ Some runners recommend napping in a chair, others lying down with your feet elevated. I like the lying down option as it helps my legs recover more. It can be helpful to have something to eat and/or drink before you take a nap
- ↑ I've consistently found that if I'm moving at a good pace, I don't suffer from sleepiness. Picking up the pace might help with sleepiness, though this is often impractical
- ↑ There's a difference between having music playing in the background and actively focusing on music. Focusing on the music can be more effective than just having it in the background.
- ↑ I've found that in most ultras there are various low spots. Often it's enough to just keep moving and wait for it to pass.
- ↑ Sometimes crying can be cathartic and release some of the mental pressure.
- ↑ Other runners can provide moral support and a well needed distraction. I've had some wonderful experiences running with others on races. Pacers can also help, especially as they'll focus on your race. Company can be especially beneficial at specific times on a race. The latter part of a race is an obvious time, but also sunset is another critical time.
- ↑ If you have a sleep deprivation headache, I've found that nothing other than a short nap will help.
- ↑ 12.0 12.1 12.2 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.
- ↑ The Gastrocolic reflex is the urge to defecate after eating. This is not normally diarrhea, but the strong urge to defecate
- ↑ Monkey butt is a euphemism for chafing between buttocks. This condition is more serious than you might expect as it can be surprisingly painful. This is also sometimes called "the ring of fire."
- ↑ See http://www.aafp.org/afp/1999/1101/p2001.html and http://www.jfponline.com/Pages.asp?AID=5146
- ↑ The calf Muscle helps pump blood, so stopping suddenly can exacerbate low blood pressure.
