In Half One of this Troubleshooting on the Run sequence, we started discussing cures for a few of the most typical 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 will help you kind out. Matters lined embody:
Katharina Hartmuth racing the 2023 Path World Championships 80k. Picture: 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. Nonetheless, if we develop these on our ft, we will kiss our race end goodbye or, on the very least, anticipate to endure vastly by way of the remainder of the occasion. We will do just a few issues to scale back our possibilities of growing debilitating blisters and macerated pores and skin.
- Although it’s a preferred behavior, by no means put on new footwear or socks on race day. Make sure that you’ve examined them beforehand for correct match. As effectively, take into account race-day situations when selecting your footwear. For instance, don’t be caught out on a moist and chilly course with footwear and socks that will scale back circulation, retain water, or present little heat.
- Grow to be aware of your ft. Know the place in your ft and underneath what situations issues repeatedly 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. When you start to really feel a sizzling spot growing, cease as quickly as potential and deal with the scenario. Inserting further socks and a change of footwear in your drop baggage is a wonderful preventative measure. Moisture-wicking working socks will soak up extra water from moist pores and skin, and a brand new pair of footwear can change stresses and rub patterns in your ft.
- John Vonhof, the writer of “Fixing Your Ft” – a must have e-book for runners — suggests utilizing gaiters to maintain particles from coming into the shoe, experimenting with lacing methods, exploring using customized or over-the-counter orthotics, and sustaining a correct hydration regime to thrust back dangerous foot juju.
Maintain these ft! Picture: iRunFar/Alli Hartz
Chafing
Although not as devastating as foot harm, chafing can flip an pleasing race into an entire 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 switch 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 mandatory.
Right here’s iRunFar’s deep dive into easy methods to stop chafing whereas working within the first place.
Working at Evening
Many ultramarathons start or end effectively 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 looking for , trail-worthy gentle, take into account these choices:
- Handheld versus headlamps – Most path runners choose hands-free lighting. This lets you carry a water bottle, fumble with zippers, give excessive fives, and catch your self should you take a spill.
- 300 to 400 lumens – I wasn’t blessed with good evening 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 – Nearly all of 100-mile runners are on target from nightfall to daybreak. Within the winter months, this might imply as much as 14 hours or extra at midnight! Don’t skimp on lights which have poor battery life. Nonetheless, regardless of the specs, carry further batteries and place extras in your drop baggage.
- Weight – Whether or not you determine 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 could have a couple of energy setting. A low energy setting will allow you to save lots of battery life on clean sections of tread and whereas at support stations. Excessive-powered choices will mean you can gentle up technical trails and forged a farther beam when looking for course markings.
- Adjustable angled lamp – Having the ability to toggle the angle of your gentle can be useful as we aren’t all constructed the identical.
For many, extra gentle is healthier. Strive working with two headlamps, one in your head and one round your waist. This setup will forged totally different angled shadows on the rocks, roots, bumps, and dips within the path. You’ll additionally be capable of flip one gentle off, nonetheless see the bottom, and never blind your pacer, crew, or support station volunteer. You’ll even be carrying your backup gentle.
Through the years, iRunFar has developed a sequence of sources about working at evening.
Abby Corridor utilizing a two-light setup en path to ending second on the 2022 Transgrancanaria. Picture: Jordi Saragossa
Murphy’s Regulation
We’re all aware of the adage, “Something that may go incorrect, will go incorrect.” Have you ever ever run out of vitamin or water throughout one among your races? Irrespective of how a lot we pre-plan, stuff occurs. Assist stations will be farther aside than marketed, drop baggage go lacking, or once-reliable water sources are mysteriously turned off or dried up.
In case you are out of water or vitamin throughout an organized occasion, don’t sacrifice your well being for a race end result. Gradual your tempo and energy till you may refuel. In dire circumstances, cease and take shelter alongside the course and wait for one more runner to present or ship for assist.
What should you discover your drop bag lacking or the help station is stocked with unfamiliar meals, which is nearly assured should you race internationally? Stay calm and don’t take this inconvenience out on the volunteers. Chances are you’ll simply should eat some new meals should you want to proceed. Likelihood is you’ll be nice should you do.
Quickest recognized time (FKT) makes an attempt and self-supported journey runs are very talked-about. These sorts of outings are much more dangerous as a result of they lack support stations and are sometimes finished solo, probably with no one 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 members of the family or associates, together with the route, begin time, and estimated end time.
- Take a well-prepared good friend 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 easy 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 choose up the trash and definitely don’t add to the mess. There’s 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, choose it up. You’ll be glad you probably did.
At all times attempt to go away the path higher than you discovered it. Picture: iRunFar/Bryon Powell
Race-Day Diarrhea
Kristina Folcik from New Hampshire gained my consideration along with her reader remark, “Pooping, relentless diarrhea from mile 16 to the end. It’s making race day so irritating. Horrible decrease stomach cramps adopted by having to go each 5 to 10 miles. Assist me!” A number of issues could also be occurring right here.
- Each pre-race and race-day diets have to be investigated. What are you ingesting in another 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 weight-reduction plan like soy, wheat, eggs, and dairy should you’re battling this frequently. Be systematic and preserve a meals log.
- Look at your race-day effort stage. 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.
- Immediately, we will pop a capsule for many illnesses, and there are a number of medication that can ease gastrointestinal upset. Nonetheless, I recommend we discover the underlying downside earlier than settling indefinitely on the medicine “treatment.” Via this course of, we might not solely discover the reason for the gastrointestinal issues, however we can also uncover different well being points that will additional enhance your high quality of life.
- If all obtainable options have failed, see your physician. It’s not so uncommon that we could possibly 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 residence, problem-solving is a key a part of ultramarathon success. Picture: UTMB
