Races not often go in response to plan. Regardless of how a lot we put together for our subsequent occasion, there’ll undoubtedly be some surprising hurdles. The longer the race, the larger the prospect of mishap. I’ve definitely had my share of trailside glitches, as have lots of the athletes I work with. Beneath are a number of the extra frequent points we’ve confronted and a few secure 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 explanation for most ultramarathon DNFs. As soon as your abdomen begins going south, it’s arduous to soak up sufficient energy to gasoline the trouble. Consequently, the tempo slows drastically and motivation usually evaporates.

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

Operating beneath management might help stop nausea at high-altitude races. Picture: iRunFar/Eszter Horanyi

Dizziness and Weak spot

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

• Once more, seek advice from King’s desk. Are you ingesting sufficient and the way’s your electrolyte consumption?
• Are you racing within the mountains and never acclimated? Altitude illness will be the wrongdoer. If the signs are accelerating, sit down and permit your physique to recuperate or ask a passing runner to ship again assist from the subsequent help station.
• You might be experiencing the legendary bonk. How is your fueling? Decelerate and get some energy in shortly. Easier carbohydrates, like maltodextrin (the principle 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. You should definitely proceed to gasoline correctly to stop the bonk from rearing its ugly head once more later within the occasion.

Issues are going properly after which all of a sudden your hamstring, quad, calf, or foot clamps down involuntarily. Runners have been delivered to the bottom mid-stride due to violent cramping.  See Joe Uhan’s complete iRunFar article Cramping My Model. Extra particularly, learn Uhan’s seven methods famous on the finish of his piece beneath “The Record: Methods to Deal with and Forestall Muscle Cramping in Coaching and Racing” so as to stop and overcome cramping throughout your subsequent race.

Caring for your self is an important aspect of operating an ultramarathon. Picture: iRunFar/Bryon Powell

Sickness Earlier than Race Day

Getting sick forward of 1’s race is a standard incidence. 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 may have earlier than race day to recuperate out of your compromised well being. Every week or two of missed operating is not going to considerably have an effect on your race, however displaying up sick definitely will. Don’t attempt to prepare by way of a fever. The power, velocity, and conditioning you’ve gained over the prior months is not going to all of a sudden disappear. Use the tips and tips in my Operating and Restoration article to assist get the higher hand in your ailment.
• If you happen to wind up on antibiotics, be sure to’ve accomplished the total course no less than one week earlier than race day. Your physique is working double time to battle off an infection. Competing whereas on antibiotics spells catastrophe. It can 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 skill to eat and drink, perceive that you’ll begin your race at a drawback. Your gasoline shops will doubtless be depleted at first line. Rectify this by slowing your tempo and consuming extra on race day.

• Terrain performs a serious function. Do your finest to do correct course recon, both nearly or in particular person, properly prematurely of your occasion. If you happen to aren’t in a position to prepare on comparable terrain, then you definitely go away your self open to the potential for 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, anticipate leg muscular tissues to mutiny. You should definitely follow, in coaching, the efforts you plan to expend in competitors and follow these paces as a lot as attainable in your massive day.
• Correct hydration and diet gasoline the muscular system. Depriving the system of power will make it fatigue faster and get better a lot slower.
• Climate impacts our tissue’s skill to function. Keep muscle compression and heat within the chilly and maintain overheated tissue cool with ice wraps, sponge baths, and, if accessible, creek or lake soakings.
• As a common rule, keep away from painkillers. They’ll masks the ache, permitting you to incur additional injury in addition to enhance the danger of different well being issues, similar to kidney failure.

• Pay shut consideration to climate stories the week main as much as the occasion. Although you’ll be able to’t management the climate, you’ll be able to definitely regulate your wardrobe, gear, and race-day plan for chilly or heat temperatures and all forms of precipitation.
• Pack your suitcase for each attainable 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 objectives for this race might need to be reassessed. If course situations and temperatures don’t lend themselves to private information, modify your pacing and hydration technique well.
• If situations change drastically mid-race, get your self to the closest help station and shelter, even when meaning turning round and retracing your steps.
• Do not forget that a trash bag from an help station could be your finest good friend in chilly and windy situations, whereas ice wraps, wetted operating hats, and bandanas across the head, neck, and wrists might help cool the physique’s core in scorching situations.

Tyler Inexperienced cooling off within the American River at mile 78, on his strategy 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 properly earlier than race day, very similar to your coaching. Right here are some things you are able to do prematurely to minimize your probabilities of getting misplaced.

• Attend any pre-race briefings by race administration. It’s throughout these conferences that important last-minute course alterations shall 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 particular person) with the course format. Pay attention to key landmarks, turns, climbs, descents, and distances between help stations.
• By no means assume that the runners in entrance of you understand how. Don’t watch their again, as a substitute look ahead to course markings and turns.

Nevertheless, in case you do end up off target:

• Don’t panic or get offended. You’re going to wish this power to get your self again on observe.
• Retrace your steps. Don’t go away the path or street you’re on by taking a cross-country route. You could 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 stumble upon course markings or one other runner.
• When you’re again on observe, don’t attempt to make up for misplaced time by operating too arduous. Keep a degree head, purpose 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 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 simply’d add to this record?