In Half One of this Troubleshooting on the Run sequence, we started discussing cures for a few of the commonest race-day blunders and maladies, whereas this sequence wraps up with Half Three.
Included on this article is one other set of ultrarunning issues we hope that can assist you kind out. Subjects lined embody:
Katharina Hartmuth racing the 2023 Path World Championships 80k. Photograph: iRunFar/Bryon Powell
Foot Issues
To proceed shifting, we should keep the well being and sturdiness of our ft. Runners are not any strangers to cuts, bruises, and different bodily irritations. Nevertheless, if we develop these on our ft, we will kiss our race end goodbye or, on the very least, anticipate to undergo drastically by way of the remainder of the occasion. We will do a number of issues to cut back our probabilities of creating debilitating blisters and macerated pores and skin.
- Although it’s a well-liked behavior, by no means put on new sneakers or socks on race day. Be sure that you’ve examined them beforehand for correct match. As properly, contemplate race-day situations when selecting your footwear. For instance, don’t be caught out on a moist and chilly course with sneakers and socks which will scale back circulation, retain water, or present little heat.
- Change into aware of your ft. Know the place in your ft and underneath what situations issues frequently floor. Apply powders, Squirrel’s Nut Butter, Vaseline, or protecting moleskin or athletic tapes to delicate areas earlier than the race.
- Beat the problems to the punch. In the event you start to really feel a sizzling spot creating, cease as quickly as attainable and handle the scenario. Inserting additional socks and a change of sneakers in your drop luggage is a wonderful preventative measure. Moisture-wicking working socks will take up extra water from moist pores and skin, and a brand new pair of sneakers can change stresses and rub patterns in your ft.
- John Vonhof, the creator of “Fixing Your Toes” – vital guide for runners — suggests utilizing gaiters to maintain particles from getting into the shoe, experimenting with lacing programs, exploring using customized or over-the-counter orthotics, and sustaining a correct hydration regime to push back unhealthy foot juju.
Handle these ft! Photograph: iRunFar/Alli Hartz
Chafing
Although not as devastating as foot harm, chafing can flip an pleasurable race into a whole nightmare. Whether or not the trigger is from clothes, a pack or working belt, or the build-up of grime and salt, one of the best plan of action is to change or modify the offending merchandise. Cowl the irritated spot with athletic tape, bandages, or lubrication. Carry a small stick of Squirrel’s Nut Butter with you and alter garments if essential.
Right here’s iRunFar’s deep dive into methods to forestall chafing whereas working within the first place.
Operating at Night time
Many ultramarathons start or end properly after sunset, making a well-dialed lighting system very important. Having the ability to see the path clearly will prevent time and forestall pointless tumbles. When searching for , trail-worthy mild, contemplate these choices:
- Handheld versus headlamps – Most path runners want hands-free lighting. This allows you to carry a water bottle, fumble with zippers, give excessive fives, and catch your self in case you take a spill.
- 300 to 400 lumens – I wasn’t blessed with good night time imaginative and prescient. Whereas I’ve discovered even decrease ranges of lamp brightness enable me to run aggressively on most path terrain, 300 to 400 lumens ought to deal with practically all on-trail working conditions.
- Battery life – The vast majority of 100-mile runners are heading in the right direction from nightfall to daybreak. Within the winter months, this might imply as much as 14 hours or extra in the dead of night! Don’t skimp on lights which have poor battery life. Nevertheless, irrespective of the specs, carry additional batteries and place extras in your drop luggage.
- Weight – Whether or not you resolve to hold or put on your lamp, weight issues. A ample working lamp ought to are available in at round three to 6 ounces.
- Energy settings – Helpful LED headlamps may have a couple of energy setting. A low energy setting will allow you to save lots of battery life on easy sections of tread and whereas at help stations. Excessive-powered choices will will let you mild up technical trails and forged a farther beam when trying to find course markings.
- Adjustable angled lamp – Having the ability to toggle the angle of your mild might be useful as we’re not all constructed the identical.
For many, extra mild is healthier. Strive working with two headlamps, one in your head and one round your waist. This setup will forged completely different angled shadows on the rocks, roots, bumps, and dips within the path. You’ll additionally be capable of flip one mild off, nonetheless see the bottom, and never blind your pacer, crew, or help station volunteer. You’ll even be sporting your backup mild.
Through the years, iRunFar has developed a sequence of assets about working at night time.
Abby Corridor utilizing a two-light setup en path to ending second on the 2022 Transgrancanaria. Photograph: Jordi Saragossa
Murphy’s Regulation
We’re all aware of the adage, “Something that may go mistaken, will go mistaken.” Have you ever ever run out of vitamin or water throughout one among your races? Regardless of how a lot we pre-plan, stuff occurs. Assist stations could be farther aside than marketed, drop luggage go lacking, or once-reliable water sources are mysteriously turned off or dried up.
If you’re out of water or vitamin throughout an organized occasion, don’t sacrifice your well being for a race consequence. Gradual your tempo and energy till you possibly can refuel. In dire circumstances, cease and take shelter alongside the course and wait for an additional runner to provide or ship for assist.
What in case you discover your drop bag lacking or the help station is stocked with unfamiliar meals, which is sort of assured in case you race internationally? Stay calm and don’t take this inconvenience out on the volunteers. You might simply must eat some new meals in case you want to proceed. Likelihood is you’ll be superb in case you do.
Quickest recognized time (FKT) makes an attempt and self-supported journey runs are highly regarded. These sorts of outings are much more dangerous as a result of they lack help stations and are sometimes completed solo, presumably with no person monitoring your whereabouts. We shouldn’t concern these grand treks, however listed here are some easy security precautions:
- Submit a run plan to a number of relations or pals, together with the route, begin time, and estimated end time.
- Take a well-prepared pal together with you.
- Know the terrain and climate patterns.
- Carry a private locator beacon.
- Pack extra meals, batteries, and garments than you assume you’ll want, and know methods to use a dependable water purifying system.
Trailside Litter
We’ve all seen litter on the paths, 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 final, you decide up the trash and positively don’t add to the mess. There may be such a factor as path karma, and I invite you to check the speculation. Subsequent time you’re at a race or in your favourite path and see another person’s rubbish, decide it up. You’ll be glad you probably did.
At all times attempt to depart the path higher than you discovered it. Photograph: 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 nerve-racking. Horrible decrease stomach cramps adopted by having to go each 5 to 10 miles. Assist me!” A number of issues could also be happening right here.
- Each pre-race and race-day diets should be investigated. What are you ingesting in a different way on race day that you simply aren’t throughout coaching? Discover the chance that you could have a meals allergy. Eradicate suspect meals out of your eating regimen like soy, wheat, eggs, and dairy in case you’re fighting this regularly. Be systematic and preserve a meals log.
- Look at your race-day effort degree. Excessive-intensity working can actually trigger intestinal misery. Observe race tempo and situations throughout coaching and check meals and their frequency of use throughout these exercises.
- As we speak, we will pop a capsule for many illnesses, and there are a number of medicine that can ease gastrointestinal upset. Nevertheless, I recommend we discover the underlying downside earlier than settling indefinitely on the medicine “treatment.” By this course of, we could not solely discover the reason for the gastrointestinal issues, however we may additionally uncover different well being points which will additional enhance your high quality of life.
- If all out there options have failed, see your physician. It’s not so uncommon that we might 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?
- In that case, how did you resolve your downside?
Whether or not working the CCC in Chamonix, France, or a race near house, problem-solving is a key a part of ultramarathon success. Photograph: UTMB
