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From Fellrnr.com, Running tips
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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".
{| class="wikitable"
! '''Symptom'''! '''Possible Cause'''! '''Possible Treatment'''! '''Possible Prevention'''
|-
| Not sure what to do
|
* Avoid whatever caused the pressure
|-
| '''Symptom'''
| '''Possible Cause'''
| '''Possible Treatment'''
| '''Possible Prevention'''
|-
| rowspan="4" |Fatigue/sleepiness
* 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>.
|
|-
| '''Symptom'''
| '''Possible Cause'''
| '''Possible Treatment'''
| '''Possible Prevention'''
|-
| rowspan="7" |Headache
|
* See [[Blister Prevention]]
|-
| '''Symptom'''
| '''Possible Cause'''
| '''Possible Treatment'''
| '''Possible Prevention'''
|-
| Are we there yet?<ref>In ultras it's common to get the sense of not making progress, or that the miles have become longer. This is because they have, at least in time terms</ref>
|
* Take yoghurt to help compensate
|-
|
| Excessive fluid intake<ref>Drinking more than your intestines can absorb will produce inevitable diarrhea</ref>
|
* Drink to thirst (also helps prevent [[Hypernatremia]] and death)
|
* Drink to thirst.
|-
| '''Symptom'''
| '''Possible Cause'''
| '''Possible Treatment'''
| '''Possible Prevention'''
|-
| rowspan="4" |Weak and/or painful legs
|
* 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. Smothering the area with Desitin can help if things are bad.
* 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].
|
* Lubricate before the race, clean and lube after you go and periodically through a longer race.
* [[A review of graduated compression wear| Compression shorts or tights]] that are too tight around the buttocks can hasten the chaffing
|-
| '''Symptom'''
| '''Possible Cause'''
| '''Possible Treatment'''
| '''Possible Prevention'''
|-
| rowspan="5" |Fainting, or near fainting (light headed, dizzy)
|
|
* Be prepared for sunset by carrying some extra layersin the late afternoon.
|-
| Sunburn<ref>Sunburn prevents the capillaries in the skin from contracting to conserve body heat, making the cold worse.</ref>.
|
* Be careful to avoid sunburn, covering up with UV resistant fabrics.
|-
| rowspan="3" |Sore feet
| Continual pounding
|
* Swapping to more cushioned shoes may help.
* Alternatively, going from a highly cushioned shoe like a Hoka to something more moderate can also provide some relief.
|
* Practice walking in training.
|-
| Muscular fatigue
|
* Massaging the feet and calves (focus on the calf muscles that stabilize the foot).
* Try to run more (walking seems to be harder on the feet than running).
|
* Strengthen the foot muscles by doing balance exercises.
* Massage the feet and calves thoroughly before the race.
|-
| Stone bruises
|
* Swap to shoes with more protection in the midsole
|
|}
=Notes=
