Difference between revisions of "Fixing problems in Ultramarathons"

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* Avoid whatever caused the pressure
 
* Avoid whatever caused the pressure
 
|-
 
|-
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| rowspan="3"| Fatigue/sleepiness
+
| rowspan="4"| Fatigue/sleepiness
 
| Low blood sugar
 
| Low blood sugar
 
|
 
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|
 
|
 
* Take carbs earlier
 
* Take carbs earlier
 +
|-
 +
| Low blood fat<ref name="fat"/>
 +
|
 +
* Consume a high fat food, such as peanut butter
 +
* Combine high fat and high carbs as this will not only boost both, but often these foods are easier to digest
 +
|
 +
* Eat fat earlier
 +
* Have a higher fat pre-race meal
 +
* Don't consume only fast carbohydrates
 
|-
 
|-
 
| You're running an ultra (what did you expect?)
 
| You're running an ultra (what did you expect?)
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* Take yoghurt to help compensate
 
* Take yoghurt to help compensate
 
|-
 
|-
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| rowspan="7"| [[Running and Lower GI Problems| Diarrhea]]
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| rowspan="8"| [[Running and Lower GI Problems| Diarrhea]]
 
| Infection
 
| Infection
 
|
 
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* Take yoghurt to help compensate
 
* Take yoghurt to help compensate
 
|-
 
|-
−
| rowspan="2"| Weak legs
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| rowspan="4"| Weak and/or painful legs
 
| [[Delayed Onset Muscle Soreness| DOMS]]  
 
| [[Delayed Onset Muscle Soreness| DOMS]]  
 
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* [[Carbohydrate Loading]]
 
* [[Carbohydrate Loading]]
 +
|-
 +
| Muscle spasm
 +
|
 +
* [[Massage]] can work wonders, even in the middle of a race
 +
|
 +
|-
 +
| Low blood fat<ref name="fat"/>
 +
|
 +
* Consume a high fat food, such as peanut butter
 +
* Combine high fat and high carbs as this will not only boost both, but often these foods are easier to digest
 +
|
 +
* Eat fat earlier
 +
* Have a higher fat pre-race meal
 +
* Don't consume only fast carbohydrates
 
|-
 
|-
 
| rowspan="2"| [[Cramps| Cramping]]
 
| rowspan="2"| [[Cramps| Cramping]]
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* [[Stretching]]
 
* [[Stretching]]
 +
* [[Massage]] (even mid race massage can make a remarkable difference)
 
|
 
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* [[Stretching]]
 
* [[Stretching]]
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<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>
 +
<ref name="fat">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.</ref>
 
</references>
 
</references>

Revision as of 12:10, 13 January 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.
  • 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
Low blood fat[4]
  • Consume a high fat food, such as peanut butter
  • Combine high fat and high carbs as this will not only boost both, but often these foods are easier to digest
  • Eat fat earlier
  • Have a higher fat pre-race meal
  • Don't consume only fast carbohydrates
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[6]
  • Careful hygiene
Gastrocolic reflex[7]
  • Some foods are a stronger stimulus of this reflex, so avoid those foods
  • Avoid triggering foods
Too much Fiber
  • Consider Imodium[6]
  • Carefully reduce Fiber intake before the race
Change in intestinal bacteria (due to traveling)
  • Consider Imodium[6]
  • 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 and/or painful legs DOMS
Glycogen depletion
  • Take something sweet or a Gel
  • Increase carbohydrate intake
  • Caffeine to increase carbohydrate absorption
Muscle spasm
  • Massage can work wonders, even in the middle of a race
Low blood fat[4]
  • Consume a high fat food, such as peanut butter
  • Combine high fat and high carbs as this will not only boost both, but often these foods are easier to digest
  • Eat fat earlier
  • Have a higher fat pre-race meal
  • Don't consume only fast carbohydrates
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[8].
Dehydration
  • Drink more
  • Keep salt intake high
  • Slow down or stop
Stopping suddenly[9]
  • 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. ↑ 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.
  5. ↑ Some runners recommend napping in a chair, others lying down with your feet elevated.
  6. ↑ 6.0 6.1 6.2 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.
  7. ↑ Not normally diarrhea, but the strong urge to defecate
  8. ↑ See http://www.aafp.org/afp/1999/1101/p2001.html and http://www.jfponline.com/Pages.asp?AID=5146
  9. ↑ The calf Muscle helps pump blood, so stopping suddenly can exacerbate low blood pressure.
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