Changes

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".

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* Reduce calorie intake

* Ginger or mints may help

* Eat what appeals

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* Slow up, possibly dramatically until things improve

* Better pacing

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* Reduce fluid intake

* Drink to thirst

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* Restrict salt intake

* Be careful with [[Electrolyte Capsules]] to balance them against fluid intake.

* Balance salt intake with fluid intake

* Avoid [[Electrolyte Capsules]]

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* Avoid NSAIDs

* Avoid NSAIDs

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* Sorry, better luck next time

* Careful hygiene, including keeping all your drinking containers sterile

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* Sorry, better luck next time

* Travel earlier

* Avoid non-bottled water.

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* Higher [[Fiber]] intake

* Stay hydrated

* Higher [[Fiber]] intake

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* Loosen anything around your waist or pressing on your abdomen

* Avoid whatever caused the pressure

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* Take something sweet or a Gel

* Take carbs earlier

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* [[Caffeine]]

* 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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* Ignore the time of day and focus on the hours

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* Take carbs earlier

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* Music

* Positive thinking

** Mentally hook a runner in front and let them pull you along

* Join up with another runner or group of runners

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* Take carbs earlier

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* Loosen hat

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* Short nap

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* Take [[Caffeine]]

* Monitor [[Caffeine]] intake

* Consider abstaining from [[Caffeine]] for 1-2 weeks before the race

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* Slow down or stop

* Remove excess clothing

* See [[Running in the Heat]]

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* Drink more

* Keep salt intake high

* Slow down or stop

* See [[Practical Hydration]]

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* Descend

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* Antacid tablets

* Eat what appeals

* Avoid what triggered the heartburn

* Avoid what triggered the heartburn

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* Try to relax

* Visualization

* Preperation

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* [[Taping]]

* See [[Blister Prevention]]

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* Reduce calorie intake

* Gas-x

* Eat when hungry

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* Gas-x

* Change diet before and during the race

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* Gas-x

* Take yoghurt to help compensate

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* Consider Imodium<ref name="Imodium"/>

* Careful hygiene

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* Some foods are a stronger stimulus of this reflex, so avoid those foods

* Avoid triggering foods

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* Consider Imodium<ref name="Imodium"/>

* Carefully reduce [[Fiber]] intake before the race

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* Consider Imodium<ref name="Imodium"/>

* Travel earlier

* Avoid non-bottled water.

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* Stop [[Fructose]] intake

* Avoid foods high in [[Fructose]]

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* Stop dairy intake (read the ingredients)

* Avoid dairy

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* Stay hydrated

* Stay hydrated

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|

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* [[Caffeine]]

* [[Downhill Running]]

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* Increase carbohydrate intake

* [[Caffeine]] to increase carbohydrate absorption

* [[Carbohydrate Loading]]

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* Add salt to your drink

* Eat something salty

* Drink pickle juice

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* [[Stretching]]

* [[Stretching]]

* Relaxed [[Running Form]]

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* 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

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* Wear something form fitting so the clothing rubs, not the skin

* Tape the skin

* Lubricants rarely work

* Wear clothing that prevents the chaffing

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* 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://go.fellrnr.com/?id=35454X937677&xs=1&xcust=Destin&url=http%3A%2F%2Fwww.amazon.com%2FDesitin-Maximum-Strength-Paste-4-Ounce%2Fdp%2FB003O32P8U Desitin] (or a [http://go.fellrnr.com/?id=35454X937677&xs=1&xcust=Zinc&url=http%3A%2F%2Fwww.amazon.com%2FZINC-OXIDE-OINTMENT-RUG-Size%2Fdp%2FB000PHZ8W8 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://go.fellrnr.com/?id=35454X937677&xs=1&xcust=2Toms&url=http%3A%2F%2Fwww.amazon.com%2F2toms-Blister-Shield-SportShield-Roll-On%2Fdp%2FB00905EBQU 2Toms Sport Shield]. You either need a roll-on dedicated to this area, or preferably use the [http://go.fellrnr.com/?id=35454X937677&xs=1&xcust=SSWipes&url=http%3A%2F%2Fwww.amazon.com%2FSport-Shield%2Fdp%2FB004453IH4 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.

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* 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>.

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* Drink more

* Keep salt intake high

* Slow down or stop

* See [[Practical Hydration]]

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* Slow up before coming to a stop

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* See [[Hypothermia]].

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* Descend

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=Notes=