In Section One of this Troubleshooting at the Run sequence, we started discussing therapies for one of the maximum commonplace race-day blunders and maladies, whilst this sequence wraps up with Section 3.
Integrated on this article is every other set of ultrarunning issues we are hoping that will help you type out. Subjects lined come with:
Katharina Hartmuth racing the 2023 Path Global Championships 80k. Picture: iRunFar/Bryon Powell
Foot Issues
To proceed transferring, we need to handle the well being and sturdiness of our ft. Runners are not any strangers to cuts, bruises, and different physically irritations. Alternatively, if we broaden those on our ft, we will kiss our race end good-bye or, on the very least, be expecting to endure very much thru the remainder of the development. We will be able to do a couple of issues to cut back our possibilities of growing debilitating blisters and macerated pores and skin.
- Regardless that it’s a well-liked dependancy, by no means put on new footwear or socks on race day. Be sure that you’ve examined them previously for correct have compatibility. As properly, believe race-day prerequisites when opting for your sneakers. As an example, don’t be stuck out on a rainy and chilly direction with footwear and socks that can scale back move, retain water, or supply little heat.
- Change into acquainted with your ft. Know the place to your ft and below what prerequisites issues ceaselessly floor. Observe powders, Squirrel’s Nut Butter, Vaseline, or protecting moleskin or athletic tapes to delicate spaces ahead of the race.
- Beat the problems to the punch. If you happen to start to really feel a sizzling spot growing, prevent once imaginable and deal with the placement. Putting additional socks and a metamorphosis of brogues on your drop baggage is a wonderful preventative measure. Moisture-wicking working socks will take in extra water from rainy pores and skin, and a brand new pair of brogues can trade stresses and rub patterns to your ft.
- John Vonhof, the creator of “Solving Your Toes” – vital guide for runners — suggests the usage of gaiters to stay particles from coming into the shoe, experimenting with lacing programs, exploring the usage of customized or over the counter orthotics, and keeping up a correct hydration regime to push back dangerous foot juju.
Maintain the ones ft! Picture: iRunFar/Alli Hartz
Chafing
Regardless that now not as devastating as foot injury, chafing can flip an stress-free race into an entire nightmare. Whether or not the reason is from clothes, a pack or working belt, or the build-up of dust and salt, the most efficient plan of action is to switch or modify the offending merchandise. Duvet the annoyed spot with athletic tape, bandages, or lubrication. Elevate a small stick of Squirrel’s Nut Butter with you and alter garments if essential.
Right here’s iRunFar’s deep dive into the way to save you chafing whilst working within the first position.
Operating at Evening
Many ultramarathons start or end properly after sunset, creating a well-dialed lights device necessary. Having the ability to see the path obviously will prevent time and save you pointless tumbles. When searching for a excellent, trail-worthy mild, believe those choices:
- Hand held as opposed to headlamps – Maximum path runners want hands-free lights. This allows you to raise a water bottle, fumble with zippers, give prime fives, and catch your self if you are taking a spill.
- 300 to 400 lumens – I wasn’t blessed with excellent evening imaginative and prescient. Whilst I’ve discovered even decrease ranges of lamp brightness permit me to run aggressively on maximum path terrain, 300 to 400 lumens must deal with just about all on-trail working eventualities.
- Battery existence – Nearly all of 100-mile runners are not off course from nightfall to crack of dawn. Within the wintry weather months, this is able to imply as much as 14 hours or extra in the dead of night! Don’t skimp on lighting fixtures that experience deficient battery existence. Alternatively, regardless of the specs, raise additional batteries and position extras on your drop baggage.
- Weight – Whether or not making a decision to hold or put on your lamp, weight issues. A enough working lamp must are available at round 3 to 6 oz.
- Energy settings – Helpful LED headlamps could have multiple energy atmosphere. A low energy atmosphere will provide help to save battery existence on easy sections of tread and whilst at support stations. Top-powered choices will assist you to illuminate technical trails and solid a farther beam when in search of direction markings.
- Adjustable angled lamp – Having the ability to toggle the attitude of your mild can be useful as we aren’t all constructed the similar.
For many, extra mild is healthier. Take a look at working with two headlamps, one to your head and one round your waist. This setup will solid other angled shadows at the rocks, roots, bumps, and dips within the path. You’ll additionally be capable of flip one mild off, nonetheless see the bottom, and now not blind your pacer, group, or support station volunteer. You’ll even be dressed in your backup mild.
Over time, iRunFar has evolved a sequence of assets about working at evening.
Abby Corridor the usage of a two-light setup en path to completing 2nd on the 2022 Transgrancanaria. Picture: Jordi Saragossa
Murphy’s Legislation
We’re all acquainted with the adage, “The rest that may pass improper, will pass improper.” Have you ever ever run out of vitamin or water all through considered one of your races? Regardless of how a lot we pre-plan, stuff occurs. Support stations may also be farther aside than marketed, drop baggage pass lacking, or once-reliable water resources are mysteriously became off or dried up.
If you’re out of water or vitamin all through an arranged tournament, don’t sacrifice your well being for a race outcome. Sluggish your tempo and energy till you’ll refuel. In dire instances, prevent and take refuge alongside the direction and watch for every other runner to offer or ship for lend a hand.
What should you in finding your drop bag lacking or the help station is stocked with unfamiliar meals, which is nearly assured should you race the world over? Stay calm and don’t take this inconvenience out at the volunteers. You might simply must devour some new meals if you want to proceed. Chances are high that you’ll be positive should you do.
Quickest recognized time (FKT) makes an attempt and self-supported journey runs are highly regarded. A majority of these outings are much more dangerous as a result of they lack support stations and are ceaselessly carried out solo, perhaps with no person monitoring your whereabouts. We shouldn’t concern those grand treks, however listed here are some easy protection precautions:
- Publish a run plan to a number of members of the family or pals, together with the path, get started time, and estimated end time.
- Take a well-prepared good friend along side you.
- Know the terrain and climate patterns.
- Elevate a private locator beacon.
- Pack extra meals, batteries, and garments than you assume you’ll want, and know the way to make use of a competent water purifying device.
Trailside Clutter
We’ve all noticed muddle at the trails, a used gel wrapper, a wadded tissue, banana peels, or an orange pores and skin. What do you do? Whether or not you’re working first or remaining, you pick out up the trash and no doubt don’t upload to the mess. There’s this kind of factor as path karma, and I invite you to check the idea. Subsequent time you’re at a race or to your favourite path and spot somebody else’s rubbish, pick out it up. You’ll be satisfied you probably did.
At all times attempt to depart the path higher than you discovered it. Picture: iRunFar/Bryon Powell
Race-Day Diarrhea
Kristina Folcik from New Hampshire received my consideration along with her reader remark, “Pooping, relentless diarrhea from mile 16 to the end. It’s making race day so anxious. Terrible decrease stomach cramps adopted by way of having to move each and every 5 to ten miles. Assist me!” A number of issues is also occurring right here.
- Each pre-race and race-day diets need to be investigated. What are you drinking otherwise on race day that you simply aren’t all through coaching? Discover the likelihood that you’ll have a meals allergic reaction. Get rid of suspect meals out of your vitamin like soy, wheat, eggs, and dairy should you’re suffering with this frequently. Be systematic and stay a meals log.
- Read about your race-day effort stage. Top-intensity working can no doubt reason intestinal misery. Apply race tempo and prerequisites all through coaching and check meals and their frequency of use all through the ones exercises.
- Nowadays, we will pop a tablet for many diseases, and there are a number of medicine that can ease gastrointestinal dissatisfied. Alternatively, I counsel we discover the underlying difficulty ahead of settling indefinitely at the medicine “remedy.” Via this procedure, we would possibly not best in finding the reason for the gastrointestinal issues, however we may additionally discover different well being problems that can additional make stronger your high quality of existence.
- If all to be had answers have failed, see your physician. It’s now not so uncommon that we may well be harboring a parasite or evil intestine micro organism.
[Editor’s Note: As one of iRunFar’s best training articles, we’ve worked with author Ian Torrence to update this article before resharing it.]
Name for Feedback
- Have you ever discovered your self troubleshooting any of the problems Ian covers right here?
- If this is the case, how did you get to the bottom of your difficulty?
Whether or not working the CCC in Chamonix, France, or a race on the subject of house, problem-solving is a key a part of ultramarathon luck. Picture: UTMB