Troubleshooting on the Run, Half One – iRunFar

Races hardly ever go in line with plan. Irrespective of how a lot we put together for our subsequent occasion, there’ll undoubtedly be some sudden hurdles. The longer the race, the better the possibility of mishap. I’ve actually had my share of trailside glitches, as have most of the athletes I work with. Under are a number of the extra frequent points we’ve confronted and a few protected and wise options, together with:

[Editor’s Note: This is the first in a three-part series. Here are part two and part three.]

From the entrance of the pack to the again, troubleshooting is a part of the ultrarunning recreation. Picture: iRunFar/Bryon Powell

The Rebellious Abdomen

A rebellious abdomen is maybe essentially the most ubiquitous race-day illness and reason for most ultramarathon DNFs. As soon as your abdomen begins going south, it’s exhausting to soak up sufficient energy to gasoline the hassle. Consequently, the tempo slows drastically and motivation usually evaporates.

• We are able to often blame nausea on hydration and electrolyte imbalances. Karl King, the President of SUCCEED! Sportsdrink, has developed an exquisite Water/Electrolyte Stability Desk. Use this desk to find out the place you might be arising brief on race day so you’ll be able to alter your consumption accordingly.
• Excessive altitude can destroy what’s often a sound hydration and diet regime at sea stage. At oxygen-poor elevations, slowing your tempo and consuming smaller parts could fend off queasiness. For races with course profiles much like the Leadville 100 Mile and Hardrock 100, your abdomen ought to choose the descents that comply with the excessive peak and cross crossings.
• Be cautious of spoiled drink mixes and meals merchandise. Combine powders solely when wanted and preserve opened dietary merchandise refrigerated or on ice. In the event you’re utilizing drop baggage, ensure that they comprise solely these provisions that gained’t spoil if left uncovered to the warmth and solar.
• Meals allergic reactions are frequent. Verify the components of the merchandise you utilize in opposition to recognized meals teams that irritate your intestine.
• Medicines and dietary dietary supplements can have an effect on the digestive system. Ask a specialist about any pharmaceutical results on dietary uptake.

Operating underneath management can assist stop nausea at high-altitude races. Picture: iRunFar/Eszter Horanyi

Dizziness and Weak spot

Nothing might be extra irritating than a weakening stride or extra horrifying than inexplicably dropping your sense of stability whereas on the path.

• Once more, confer with King’s desk. Are you consuming sufficient and the way’s your electrolyte consumption?
• Are you racing within the mountains and never acclimated? Altitude illness would be the offender. If the signs are accelerating, sit down and permit your physique to recuperate or ask a passing runner to ship again assist from the following support station.
• You possibly can be experiencing the legendary bonk. How is your fueling? Decelerate and get some energy in shortly. Easier carbohydrates, like maltodextrin (the primary ingredient in most gels and sports activities drinks), will snap you out of it shortly. A cup of soda, if accessible, will do the trick too. Be sure you proceed to gasoline correctly to stop the bonk from rearing its ugly head once more later within the occasion.

Issues are going nicely after which abruptly your hamstring, quad, calf, or foot clamps down involuntarily. Runners have been dropped at the bottom mid-stride due to violent cramping.  See Joe Uhan’s complete iRunFar article Cramping My Fashion. Extra particularly, learn Uhan’s seven methods famous on the finish of his piece underneath “The Record: Methods to Deal with and Stop Muscle Cramping in Coaching and Racing” to be able to stop and overcome cramping throughout your subsequent race.

Taking good care of your self is a vital factor of operating an ultramarathon. Picture: iRunFar/Bryon Powell

Sickness Earlier than Race Day

Getting sick forward of 1’s race is a typical prevalence. We’ve spent numerous hours of coaching and cash on race entry and journey solely to develop into sick every week or two earlier than our competitors. Will we nonetheless go for it?

• The number-one precedence is to make use of the time you will have earlier than race day to recuperate out of your compromised well being. Per week or two of missed operating is not going to considerably have an effect on your race, however displaying up sick actually will. Don’t attempt to practice by way of a fever. The power, velocity, and conditioning you’ve gained over the prior months is not going to abruptly disappear. Use the methods and tips in my Operating and Restoration article to assist get the higher hand in your ailment.
• In the event you wind up on antibiotics, ensure you’ve accomplished the complete course at the least one week earlier than race day. Your physique is working double time to combat off an infection. Competing whereas on antibiotics spells catastrophe. It would go away you weak and might result in abdomen points, dehydration, and, relying on the antibiotic, coronary heart issues.
• If the bug you contracted affected your potential to eat and drink, perceive that you’ll begin your race at a drawback. Your gasoline shops will possible be depleted firstly line. Rectify this by slowing your tempo and consuming extra on race day.

• Terrain performs a significant function. Do your greatest to do correct course recon, both nearly or in individual, nicely upfront of your occasion. In the event you aren’t capable of practice on comparable terrain, you then go away your self open to the opportunity of leg soreness. Discuss with Utilizing What You’ve Received to Make the Better of Any Racing State of affairs, particularly the part of the column labeled “Put together for Your Race-Day Weaknesses.”
• Tempo impacts decrease physique fatigue. In case your physique isn’t used to your race-day tempo, count on leg muscle groups to mutiny. Be sure you apply, in coaching, the efforts you plan to expend in competitors and stick with these paces as a lot as potential in your large day.
• Correct hydration and diet gasoline the muscular system. Depriving the system of vitality will make it fatigue faster and get better a lot slower.
• Climate impacts our tissue’s potential to function. Keep muscle compression and heat within the chilly and preserve overheated tissue cool with ice wraps, sponge baths, and, if accessible, creek or lake soakings.
• As a normal rule, avoid painkillers. They’ll masks the ache, permitting you to incur additional injury in addition to improve the chance of different well being issues, comparable to kidney failure.

• Pay shut consideration to climate experiences the week main as much as the occasion. Although you’ll be able to’t management the climate, you’ll be able to actually regulate your wardrobe, tools, and race-day plan for chilly or heat temperatures and all varieties of precipitation.
• Pack your suitcase for each potential climate situation. Choices, even when pointless, are higher than no choices in any respect.
• Place chilly climate gear and a change of socks (maybe sneakers) in drop baggage alongside the course. Climate, particularly within the mountains or on the coast, can change shortly and drastically.
• Perceive that your targets for this race might need to be reassessed. If course circumstances and temperatures don’t lend themselves to private information, modify your pacing and hydration technique neatly.
• If circumstances change drastically mid-race, get your self to the closest support station and shelter, even when which means turning round and retracing your steps.
• Keep in mind that a trash bag from an support station might be your greatest buddy in chilly and windy circumstances, whereas ice wraps, wetted operating hats, and bandanas across the head, neck, and wrists can assist cool the physique’s core in sizzling circumstances.

Tyler Inexperienced cooling off within the American River at mile 78, on his approach to taking second on the 2021 Western States 100. Picture: iRunFar / Bryon Powell

Getting Misplaced

Subsequent to your abdomen going south, getting disoriented or veering off target can fill even essentially the most skilled path runner with concern and dread. Your due diligence begins nicely earlier than race day, very similar to your coaching. Right here are some things you are able to do upfront to minimize your possibilities of getting misplaced.

• Attend any pre-race briefings by race administration. It’s throughout these conferences that very important last-minute course alterations can be revealed. Examples after all markings are sometimes displayed, so that you’ll know what to search for on the course.
• Carry a map, use an app like Avenza or Gaia GPS with the course route, or familiarize your self (nearly or in individual) with the course structure. Concentrate on key landmarks, turns, climbs, descents, and distances between support stations.
• By no means assume that the runners in entrance of you understand how. Don’t watch their again, as an alternative look ahead to course markings and turns.

Nevertheless, when you do end up off target:

• Don’t panic or get indignant. You’re going to wish this vitality to get your self again on observe.
• Retrace your steps. Don’t go away the path or highway you’re on by taking a cross-country route. It’s possible you’ll shortly end up surrounded by unfriendly vegetation and terrain or much more misplaced. Comply with your individual footprints again from the place you got here till you come across course markings or one other runner.
• When you’re again on observe, don’t attempt to make up for misplaced time by operating too exhausting. Keep a stage head, aim race tempo, and ahead momentum. Misplaced time can’t be made up. Doing so will simply go away you haggard and annoyed. Take consolation in the truth that you’re again on the right track!

[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

• How have you ever overcome issues like these?
• Are there different race-day issues and options that you just’d add to this listing?