Changes

|

|-

| Overeating

* Reduce calorie intake

* Ginger or mints may help

* Eat what appeals

|-

| Going too fast

* Slow up, possibly dramatically until things improve

* Better pacing

|-

* 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 and Running| 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<ref>It's unusual for constipation to cause nausea, but it can happen</ref>

* 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

|-

| rowspan="3"| 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 (5-15 min)<ref>Some runners recommend napping in a chair, others lying down with your feet elevated.</ref>.

|-

| Thinking about the time

* Ignore the time of day and focus on the hours

|

| rowspan="2"| Depression

| Low blood sugar

* Take something sweet or a [[Comparison of Energy Gels| Gel]]

* Take carbs earlier

|-

| You're running an ultra (what did you expect?)

* Music

* Positive thinking

| rowspan="7"| Headache

| Low blood sugar

* Take something sweet or a [[Comparison of Energy Gels| 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, Exercise and Altitude| Viagra for Altitude]]

* Descend

* [[Altitude Training| Altitude training]]

* [[Viagra, Exercise and Altitude| Viagra for Altitude]]

| rowspan="2"| 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]]

* [[Taping]]

* See [[Blister Prevention]]

|-

| rowspan="3"| 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

|-

| rowspan="7"| [[Running and Lower GI Problems| Diarrhea]]

| Infection

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

* Careful hygiene

|-

| [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

* Avoid triggering foods

|-

| Too much [[Fiber]]

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

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

|-

| Change in intestinal bacteria (due to traveling)

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

* 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

|-

| [http://en.wikipedia.org/wiki/Ischemic_colitis Ischemic colitis]

* Stay hydrated

* Stay hydrated

|-

| Antibiotics

* Sorry, better luck next time

|

| rowspan="2"| Weak legs

| [[Delayed Onset Muscle Soreness| DOMS]]

* [[Caffeine]]

* [[Downhill Running]]

|-

| [[Glycogen| Glycogen depletion]]

* Take something sweet or a [[Comparison of Energy Gels| Gel]]

* Increase carbohydrate intake

* [[Caffeine]] to increase carbohydrate absorption

* [[Carbohydrate Loading]]

|-

| rowspan="2"| [[Cramps| Cramping]]

| [[Sodium Deficiency]]

* Add salt to your drink

* Eat something salty

* Drink pickle juice

* [[Fellrnr%27s Go Juice| Fellrnr's Go Juice]]

|-

| [[Muscle]] fatigue

* [[Stretching]]

* [[Stretching]]

* Relaxed [[Running Form]]

| rowspan="3"| 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. [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].

* 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.

| rowspan="5"| 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<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

* Drink more

* Keep salt intake high

* Slow down or stop

* See [[Practical Hydration]]

|-

| 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

|

|-

| Hypothermia

* See [[Hypothermia]].

|

|-

| Altitude sickness

* [[Viagra, Exercise and Altitude| Viagra for Altitude]]

* Descend

* [[Altitude Training| Altitude training]]

* [[Viagra, Exercise and Altitude| Viagra for Altitude]]

|}

=Notes=

<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>

</references>