Revision as of 11:01, 26 October 2012

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.

Symptom	Possible Cause	Possible Treatment	Possible Prevention
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
	Excessive fluid intake	Reduce fluid intake	Drink to thirst
	Too much salt	Restrict salt intake Be careful with Electrolyte Capsules to balance them against fluid intake.	Balance salt intake with fluid intake Avoid Electrolyte Capsules
	NSAIDs	Avoid NSAIDs	Avoid NSAIDs
	Infection	Sorry, better luck next time	Careful hygiene
	Change in intestinal bacteria (due to traveling)	Sorry, better luck next time	Travel earlier Avoid non-bottled water.
	Constipation^[1]	Higher fiber intake Stay hydrated	Higher fiber intake
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?)	Caffeine, short nap
	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
Depression	You're running an ultra (what did you expect?)	Music Positive thinking Keep moving and wait for it to pass Have a good cry Don't think about how far you have to go
Headache	Low blood sugar	Take something sweet or a Gel	Take carbs earlier
	Tight hat	Loosen hat	The Golden Rule of Racing
	Lack of sleep	Short nap
	Caffeine withdrawal	Take caffeine	Monitor caffeine intake Consider abstaining from caffeine for 1-2 weeks before the race
	Overheating	Slow down or stop Remove excess clothing	See Running in the Heat
	Dehydration	Drink more Keep salt intake high Slow down or stop	See Practical Hydration
	Altitude sickness	Viagra for Altitude Descend	Altitude training Viagra for Altitude
Heartburn	Eating 'wrong' foods	Antacid tablets Eat what appeals Avoid what triggered the heartburn	Avoid what triggered the heartburn
Heartburn	Stress	Try to relax	Visualization Preperation
Blisters	See Blister Prevention	Taping	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^[2]	Careful hygiene
	Gastrocolic reflex^[3]	Some foods are a stronger stimulus of this reflex, so avoid those foods	Avoid triggering foods
	Too much fiber	Consider Imodium^[2]	Carefully reduce Fiber intake before the race
	Change in intestinal bacteria (due to traveling)	Consider Imodium^[2]	Travel earlier Avoid non-bottled water.
	Too much isolated Fructose	Stop Fructose intake	Avoid foods high in 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	Caffeine	Downhill Running
Weak legs	Glycogen depletion	Take something sweet or a Gel Increase carbohydrate intake Caffeine to increase carbohydrate absorption	Carbohydrate Loading

Notes

↑ It's unusual for constipation to cause nausea, but it can happen
↑ ^2.0 ^2.1 ^2.2 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.
↑ Not normally diarrhea, but the strong urge to defecate

[1] It's unusual for constipation to cause nausea, but it can happen

[Imodium-2] 2.0 ^2.1 ^2.2 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.

[3] Not normally diarrhea, but the strong urge to defecate

[1]

[2]

[3]

Difference between revisions of "Fixing problems in Ultramarathons"

Revision as of 11:01, 26 October 2012

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