How to Prevent and Treat Running Blisters

Blisters are one of the most common issues for runners, especially for longer distance runs. Even though blisters are not a bad injury, they can be quite painful and affect our run or race.What Causes Blisters?

Once our body temperature rises and gets hot from either intense effort or long-distance, our feet start swelling, then rubbing between the shoe, sock, and skin. When the skin becomes damaged due to the friction, a clear fluid bubble forms on the outer layer of the skin to protect the bottom layers from infection.

Main Causes of Blisters for Runners

  1. Improper shoe fit: Shoes that are too small or laced too tight can cause blisters. Shoes that are too big can cause the feet to swipe around the inside, and rub against the shoe. To find shoes that fit properly is very important. For long-distance runs, shoe toe box should be a bit wider to fit the foot size after swelling. Finding the right shoes that fit perfectly will reduce friction.
  2. Wet conditions: Running in rain or mud, will wet and soften the skin, increasing the chances of blisters. Combination of body heat, sweating and wet conditions can be intense impact on the skin.
  3. Uneven terrain or surface: Running on uneven surfaces like trails, or running downhill causes the foot to move in different motions in the shoe and can create a hot spot. Other issues that can cause blisters are bunions, heel spurs, hammertoes.

Most Common Areas of Blisters

  • Heels
  • Arch
  • In between toes
  • On top of toes

Should we Keep Running with Blisters

As long as you can handle the pain from the blisters, you can keep running. As long as there is no infection, after the run it can be treated easily. For long-distance races, popping the blister is important to prevent infections.

How to Prevent Blisters While Running

  1. Wear the right shoes- Finding the perfect shoe fit almost doesn’t exist. Depending on the type of run, the distance, shoe fit will differ. Alternating between at least two pair of shoes can save many issues including blisters. Your feet will not get too accustomed to one particular fit that can cause problems. Having access to two different pair of shoes for trail runs, and two pairs for road runs will protect your feet. Runners need different shoes for longer distances that short runs. For long-distance runs, especially on the trail we have to buy shoes at least 1/2 size bigger to accommodate for the extra space our feet will need once they warm up and swell up. Make sure you wear new shoes at least two weeks before a race, to make sure they fit properly and adjust to your foot form.
  2. Use foot powders or anti-chafing- Blisters are a form of chafing, using anti-chafing in the sensitive areas of the feet before a long run will help to avoid blisters. Gurney Goo is very helpful. Another option to reduce the chances of blisters is using foot powder, which helps absorb moisture caused by sweat or other wet conditions.
  3. Sports tape- If you’re prone to blisters, using sports tape can help protect the sensitive areas. Avoid using regular Band Aids, they tend to come off easily, so no protection for long-distance runs.
  4. Wear the right socks- Socks are also a crucial part of the blister prevention, wearing the wrong type of socks can cause many issues, including blisters. Never wear cotton socks, instead look for moisture-resistant socks. Again, make sure you test new socks for a few weeks before a race.

How to Treat Blisters

Light blisters will heal on their own within 3 days to 1 week. The key is to treat them as soon as possible to protect it.

  • Wash and disinfect the blister.
  • If it’s a more intense blister, after cleaning apply some Band Aid or gauze and tape to protect. If it’s a mild blister after cleaning leave it uncovered and wear sandals if the weather permits.
  • If it’s a deep blister and it hurts, you can take a day or two off running.

Intense blisters need to get popped to avoid infections and speed up the healing process. Also, during a long-distance race, if you have big blisters they need to get popped to minimize the risk of infection and pain. During a race, you can go to a First Aid station at some checkpoint to get medical help.

How to Safely Drain a Blister?

  • Wash your hands first.
  • Sterilize a needle or safety pin using rubbing alcohol and a clean cotton pad.
  • Gently puncture the blister in several spots, trying to stay as close to the base of the skin.
  • Absorb the released liquid with a clean cotton pad.
  • Apply disinfectant liquid or antibacterial ointment to the affected area.
  • Cover the blister with a bandage or gauze and medical tape.
  • Disinfect and change the bandage twice daily.
  • Depending on the intensity of the blister, you might have to use a needle a few times to keep popping if it swells up again.

Train Well, Protect your Feet, Run Feeling Strong!
KATIA

Runners Essential Supplements for the Racing Season

Runners doing a lot of training or races, even when following a healthy balanced diet, often the body will get depleted of some essential vitamins and minerals that are very important to support the energy level and overall health. Due to improper nutrition or a lack of essential supplements, runners can feel more fatigue, loss of strength and energy and even get some injuries. Make sure you include some high vitamins, minerals and antioxidants foods to keep your body running strong and healthy and take some basic vitamin supplements to provide enough quantity of all the vitamins and minerals our body needs.

Vitamin C and Antioxidants

Our body doesn’t produce these, so it is essential to include them into our daily diet and take some daily vitamin C and E. Vitamin C helps to maintain cartilage and bone tissues, it also builds proteins for scar tissue, blood vessels, collagen, skin, and tendons. Vitamin C helps prevent damage to amino acids and glucose, which are important for athletic performance and help produce norepinephrine, it is also essential for the nervous system. Vitamin C and E are both antioxidants which helps protect the body from free radical damage that can be caused by high-intensity training. It also supports the heart and cardiovascular system.
Food Sources: Berries (blueberries, raspberries, blackberries, goji berries), cherries, lemons, oranges, sprouts, spinach, peppers and broccoli.
Vitamin C and E Supplements: You can take them individually or in multivitamins.

Vitamin A

This is an important vitamin to help the body produce white blood cells, and maintain a healthy immune system, keeping the body balanced and functioning at its best.
Food Sources: Sweet potatoes, carrots, squash
Vitamin A Supplements: Take it through a multivitamin

Calcium 

Calcium is crucial to support the bone health and density, it is also an electrolyte that contributes to muscle functioning and hydration.
Food Sources: Leafy greens, raw dairy, cheese, eggs.
Calcium Supplements: It is also important to take daily calcium supplements during a racing season combined with vitamin D3, zinc and magnesium.

Zinc

Zinc helps maintain the immune system as well as break down fats and proteins for the body’s absorption. Zinc deficiency has been linked to increased injury rate.
Food Sources: Red meats, shellfish, nuts and seeds
Zinc Supplements: Taking Zinc vitamin supplements daily combined with calcium and magnesium is more beneficial.

Vitamin D3

Vitamin D3 supports our immune system, energy levels but also enhances bone health. Vitamin D3 has been proven to significantly assist in preventing fractures and other bone complications. It works through maintaining the calcium in the body, which is also necessary for maintaining bone density and bone growth. Furthermore, vitamin D3 ensures the effective calcium utilization in the body.
Food Sources: Salmon, canned tuna, sardines, oysters, shrimp, mushrooms, egg yolks, fortified foods.
Vitamin D3 Supplements: Taking daily D3 supplements with calcium will protect our bone health.

Omega-3 Fatty Acids

Our body can make most of the types of fats it needs from other fats or raw materials. But Omega-3 are essential fats that the body can’t produce, so we need to make sure we eat Omega-3 rich foods or take supplements. Omega-3 helps producing hormones that regulate inflammation, so important for runners. Inflammation leads to the breakdown of the body’s immune system and the destruction of the building blocks of athletic performance.
Food Sources: Salmon, flax seeds, hemp seeds, walnuts, almonds. We also have to make sure we consume enough protein-rich foods to help with reducing the inflammation.
Omega-3 Supplements: If some people can’t eat Omega-3 rich foods, taking a daily Omega-3 supplement will be essential.

Magnesium

Magnesium is a very important mineral supplement for runner. It assists with energy and muscle contraction, it promotes strong bones and muscles and supports our cardiovascular health and nerve function. Magnesium also improves our sleep pattern.
Food Sources: Dark Chocolate, avocados, nuts, seeds, legumes, tofu, salmon, whole-grains, leafy greens, bananas, dried apricots.
Magnesium Supplements: Taking daily magnesium supplements, combined with calcium will protect a runner’s bones and muscles and improve the sleep pattern.

Probiotics

Our gut health can affect our immune system, nervous system, and hormones. Poor levels of healthy gut bacteria can also increase inflammation in our body. For long-distance runners, taking daily probiotic supplements will help with digestion, absorption of nutrients and fighting off bad bacteria, which is essential during long-distance races.
Probiotic Supplements: Taking daily probiotic supplements between 1 billion-10 billion CFU will support a healthy gut.

TRAIN WELL, EAT WELL, FEEL GREAT!
KATIA

Ultra-Marathons- How to Avoid DNF Part 2

Ultra-runners know that running these long-distance races are both physical and mental challenges. To stay mentally motivated and to train our brain so we can keep going and avoid having to DNF is an important part of our training. We tend to think that what will first give up on a long-distance run are our legs or lungs. But if we don’t have any injuries or health issues, if we have trained properly for a race, most often during the race, our brain is the first to go.  When our body starts to feel tired, our brain sends signals that we should stop. But our muscles have a lot more energy and strength than we can feel. Keeping our brain engaged could be the key to maintaining our pace and make it to the finish line with a smile on our face. Training our brain during training sessions is as important as training our body physically.Tips to Stay Mentally Strong During a Long-Distance Race

  1. Visualize your Training and Races– Visualizing the finish line is great, but thinking about your past training sessions and other races where you felt comfortable and strong will be helpful. If you think about your nice training runs you’ve done, you can use it to stay motivated. You can also think of running friends you trained with, physio therapists who helped you look after your body, family who has been supporting you. Think of all the people that have been helping you to make it to this race, that will get you fired up to represent all their efforts they did to support you.
  1. Break Down the Distance– Thinking of the high-level distance, how many kilometers are ahead can be too challenging mentally. The best option is to focus on the next checkpoint, we just have to motivate ourselves to get to the next checkpoint feeling strong. If we have support along the way, that could be even more motivating to focus and look forward to seeing a friendly supporter. We have to remind ourselves to keep going and keep moving.
  1. Pick Up the Pace– When you start going through a stage where you feel a bit bored, depending on the course or running on your own, you need to check in with your body. At some point, once we start to feel mentally fatigued, our body tends to settle into a slower pace that could be too comfortable. Our brain is starting to slow us down, we need to ignore what our brain is telling us. If we pick up the pace slightly, it forces our mind and body to push out of the boredom and mental fatigue, and it becomes more active. Even to pick up the pace and push a bit more for 30 seconds will help reactivate our brain, and get back into a more energetic pace.
  1. Include Mindfulness Strategies– During long-distance runs, it is good to practice some mindful running, connecting your breath and body, or adding different strategies to incorporate mindfulness into the race. Try to enjoy the nice race atmosphere and environment. Enjoy seeing nice runners during the race, appreciate the nice course and supporters and volunteers along the way. Enjoying all this will prevent getting bored.
  1. Focus on Other Runners Running an ultra-marathon is a solo challenge, only you can get yourself to cross the finish line. But encouraging other runners can be mutually beneficial. When we try, and help out another runner, we also help out ourselves. After helping and encouraging someone else, we can get our second wind and kick up our motivation.
  1. Find a Distraction– Finding a distraction from your discomfort zone, you will quickly realize that it was largely in your head. You can play “games” along the way to help you get out of the discomfort zone and switch your brain to a happier zone with some energy boost. Start signing, on the road count street lights, imagine someone you like is waiting for you ahead, try to catch up with some runners in front of you, find a distraction that will combat the monotonous rhythm and activate your brain.
  1. Build Up a Support Group– It’s great to focus on the finish line, but that’s a long way to go. If you ask some friends or family to support you along the way, you can look forward to seeing them at different stages, which will keep you motivated and happy. Coming across friendly faces in the race can keep you going feeling super motivated. Also, enjoy all the friendly volunteers along the way, this can make our brain much happier and make sure you smile:)
  1. Repeat your Mantra– In some stages of the race, the run will be tough. Choosing a nice mantra before the race can help us get through those tough stages of weakness. Repeating effective mantras keeps our mind from getting bored. Use words and phrases that are strong and motivating “You can do it”, “You are strong”, “You will get there, stay strong” “I breathe in strength, I breath out weakness”. Find short and highly personal mantras that will make your brain happy.
  1. Remind Yourself Why you are There– The night before a race, write down why you signed up for the race; the reason, people, goals. When the going gets tough during the race these words will remind you that you can do it feeling good.
  1. Keep Smiling– Smiling while running activates our brain and increases positivity instantly. Smile when you see a runner, volunteer, or think of something that makes you happy and smile. Or just smile to turn your brain HAPPY:)
            Keep Smiling, Stay Happy, Keep Running!
            KATIA

MSIG越野跑系列賽終極一戰梅窩頂峰賽圓滿結束

MSIG越野跑系列賽終極一戰梅窩頂峰賽圓滿結束

MSIG越野跑系列賽終極一戰  梅窩頂峰賽圓滿結束

港將黃浩聰及曾福祥勇奪17公里及50公里男子冠軍

Guillaume Perrot及Fredelyn Alberto榮獲長途系列賽全年總冠軍

香港 ‧ 2019年 11月 4 日】 MSIG梅窩頂峰賽為MSIG越野跑系列賽的第四站、同時是最後一站賽事。賽事於昨天(11月3日)完滿結束,近500名跑手以單人、雙人隊制或四人隊制形式參賽,於大嶼山挑戰17公里,27公里和50公里的山路賽事,累計海拔分別為500米、1,730米和2,700米。

50公里賽事路程由梅窩起步,橫跨大嶼山及大澳所有主要山峰。男子組冠軍由本地跑手曾福祥以 6小時23分1秒佳績奪得,贏得港幣3,000元獎金及獎牌。而Guillaume Perrot則憑6小時33分58秒以第二名衝線。Elsa Jeandediew以7小時51分16秒 以9秒之差擊敗亞軍得主Marie Mcnaughton,稱霸50公里女子組,同樣獲得港幣3,000元獎金及獎牌。

17公里賽事的冠軍得主為今年「環勃朗峰超級越野耐力賽」(UTMB) 比賽中獲得世界排名第六的精英越野跑手黃浩聰。平日較多參與長距離的阿聰,今次於MSIG梅窩頂峰賽參與17公里賽事,目的是陪伴及帶領他的徒弟們一同參賽。他認為MSIG青年越野跑培訓計劃能有效推動更多香港年輕人參與越野跑。「我們必須仿效其他運動,將越野跑推廣給更多的年輕人。」黃浩聰創立的越野跑會The Peak Hunter,當中的青少年計劃專為10至16歲青少年而設。「我從24歲才開始接觸跑步。我相信如果年輕人可以盡早開始接觸越野跑,他們肯定會擁有比我更大的潛力。」

作為MSIG越野跑系列賽的最後一場比賽,MSIG梅窩頂峰賽是參賽者獲得積分以晉升排名的最後機會。為爭奪世界四大極地超級馬拉松巡迴賽的參賽名額,參賽者必須完成至少三場的長途或短途賽事。 Guillaume Perrot及Fredelyn Alberto榮獲公開組長途系列賽總冠軍,贏取「世界四大極地超級馬拉松巡迴賽 – 極地長征 」 (Racing ThePlanet – 4 Deserts) 的參賽資格。

現年20歲的學生吳瑋曦是MSIG越野跑系列賽中的傑出跑手之一,同時是MSIG青年越野跑培訓計劃7名青年越野跑手中最年輕的成員。他一共贏得系列賽中短途賽全四站賽事的青少年系列賽冠軍,並最後獲得MSIG青年越野跑培訓計劃中的第一名。聯同女子組第一名的黃美欣,他們成功獲得由MSIG贊助的2020年8 月歐洲越野賽兩名保送資格。

吳瑋曦表示︰「我非常高興能夠獲得MSIG青年越野跑培訓計劃中的第一名。參加了MSIG 青年越野跑培育計劃後,我在短途越野賽中的表現有顯著進步。在過去幾個月內,我加強了速度、力量和肌肉訓練,而且進行了更多上坡練習,增強腿部肌肉和爆發力。營養師Katia設計的營養餐單幫助我選擇合適自己的食物,令我的飲食更均衡。此外,Joint Dynamics的健身訓練幫助我增強了身體的肌肉和力量。」

同樣是越野跑手,來自D. BeFit的營養師Katia Kucher認為:「青年培訓計劃成員的飲食和自身能量都有改善,能夠見到他們的運動表現有明顯的進步。」Kucher補充,為青少年跑手度身訂造的訓練計劃還包括力量和核心鍛煉、瑜伽和伸展運動,以加強跑手的身體平衡力。結合公路跑和越野跑,再加入速度訓練,能夠有效地提高整體表現和耐力。

所有完成MSIG梅窩頂峰賽的跑手均可獲得由瑞士軍刀生產商Victorinox贊助的瑞士軍刀「獎牌」,獨特之餘又可以重用,另外亦會獲得MSIG 自家Uglow 防水指數達10,000的雨衣。為了符合TheGreenRace可持續發展及環保的精神,跑手可以選擇退回獎品,並獲退回部分報名費用,或將款項撥捐慈善機構。

有關MSIG梅窩頂峰賽賽果如下,或可瀏覽大會網站:http://msig.tgr.run

(*最後賽果以大會網站為準)

MSIG 越野跑系列賽 2019系列賽一共有4個越野跑比賽,參加者能夠藉此系列賽取得「環勃朗峰超級越野耐力賽」(UTMB) 認可的分數。大會希望為香港越野跑手帶來嶄新的越野體驗,同時亦可展示香港郊野的壯觀和獨特景色。此越野跑系列賽除了提供機會讓本地優秀跑手一展實力外,更特別著重培育有潛質的香港青少年越野跑手。

如欲獲取更多資訊,請瀏覽 www.msigtrailseries.com 或
Facebook 專頁: www.facebook.com/MSIGtrailrunningseries

此新聞稿由動力國際體育商業顧問公司代表TGR International Limited發佈。

活動查詢:TGR International Limited

Martin Cai 賽事總監電話:+852 9133 5415電郵:team@tgr.run

傳媒查詢:動力國際 ActionHouse International Limited

陸嘉裕 (Anthea)
吳煒樂 (Camellia)
電話:+852 3102 8117/ 9512 5685
電話:+852 3102 8107/ 6104 2325
電郵:alook@actionhouseintl.com
電郵:cng@actionhouseintl.com

MSIG Trail Running Series 2019 concluded with the final leg – MSIG Summits

MSIG Trail Running Series 2019 concluded with the final leg – MSIG Summits

MSIG Trail Running Series 2019 concluded with the final leg – MSIG Summits @ Mui Wo

Local runners Wong Ho-chung and Tsang Fuk-cheung bagged
the title of 17K and 50K Solo

Guillaume Perrot and Fredelyn Alberto were crowed
Open Series Long Distance Champion

 

 

 

[Hong Kong, 4 November 2019] The sold-out MSIG Summits @ Mui Wo, the fourth and final leg of the MSIG Trail Running Series 2019, was successfully held on Lantau Island yesterday with around 500 runners taking part across 50km, 27km and 17km distances. Runners, competing either solo or in teams of two or four, scaled a total of 2,700m elevation gain on the 50km course, 1,730m for the 27km course, and 500m for the 17km course.

In the 50km event, which spanned the length of Lantau from Mui Wo to Tai O and ascended all major peaks on the island, local runner Tsang Fuk-cheung was first across the finish line in 06:23:01. He claimed the HK$3,000 winner’s cheque, pipping Guillaume Perrot by around 10 minutes. Elsa Jeandediew bagged the women’s 50km title and also HK$3,000 in 07:51:16, ahead of Marie Mcnaughton by merely 9 seconds.

17km solo winner is elite trail runner Wong Ho-chung, who was sixth at this year’s UTMB. Wong joins a short distance race this time to lead and accompany his students who had also participate in the races. He believes that the MSIG Youth Development Program is a positive step towards nurturing Hong Kong’s future trail stars. “We have to promote trail running to more youth, just like other sports,” said Wong, whose running club, The Peak Hunter, offers a youth program targeting 10 to 16 year olds. “I started running at 24. I believe if our youth can start trail running early, they can have a higher potential than myself for sure — I started too late.”

As the final race of the inaugural MSIG Trail Running Series, the MSIG Summits was also the last chance for contenders to earn points towards the final series rankings. To be eligible for the grand prize, competitors must complete a minimum of three races in either the Short or Long MSIG Series. Guillaume Perrot and Fredelyn Alberto were crowned the Open Series Long Distance Champion and as a reward, they will receive an entry to a Racing The Planet 4Deserts Series race.

Hong Kong student Ng Wai-hei, the 20-year-old and the youngest member of the inaugural MSIG Youth Trail Running Development Program, has won all four legs to emerge as the Youth Series champion, and confirmed his top-ranked spot in the MSIG Youth Trail Running Development Program. Together with female athlete, Wong Mei-yan, they have successfully guaranteed themselves a coveted spot to compete in a European trail race in August 2020 sponsored by MSIG.

Ng Wai-hei expressed his joy after the race: “I am very happy to rank 1st in the MSIG Youth Trail Running Development Program. After joining the Programme, my performance in short distance trail running has

improved. I worked more on speed training, power training and muscles training, thanks to Joint Dynamics. Also, I have done more uphill training on the trails and this has strengthened my legs and power. I have a good nutrition plan provided by Katia, who helps me choose different foods that is suitable for me. Also, the fitness training at Joint Dynamics has helped me strengthen my body through training different parts of the body and muscles.”

Kucher, a top trail runner herself, said: “I have seen some changes in their diet and fueling, and their performance level is quite impressive.” Kucher explained that the personalised training plans also includes some strength and core workouts, stretching and yoga sessions to make sure that the runners’ bodies are well-balanced. “Combining road and trail runs with some speedwork in training is very efficient in increasing their overall performance and stamina,” she added.

All finishers of MSIG Summits were awarded a unique sustainable finisher’s medal sponsored by Victorinox — makers of the original Swiss Army Knife — and an MSIG-branded Uglow 10,000/10,000 rain jacket. In keeping with TheGreenRace’s sustainable spirit, participants could also opt out of these entitlements (and receive either a partial refund of the registration fee or donate the money to charity).

The MSIG Summits decided the final rankings of the MSIG Trail Running Series. The race results can be seen below, and at the following link: http://msig.tgr.run

*The results may subject to change within a week after the race, please refer to official website for the latest and final results

The MSIG Trail Running Series encompasses four trail running events throughout 2019, offering UTMB qualifying points to participants. The Series aims to bring the Hong Kong running community a meaningful new trail challenge that showcases the city’s spectacular and unique country parks. The Series endeavours to create development opportunities for Hong Kong’s local running talent, with a focus on nurturing the city’s talented young trail runners.

For more information, please visit www.msigtrailseries.com or Facebook Page: www.facebook.com/MSIGtrailrunningseries.

This press release is released on behalf of TGR International Limited by ActionHouse International Limited.

For event enquiries related to MSIG Trail Running Series 2019, please contact TGR International Limited:

Martin Cai, Race DirectorTel: +852 9133 5415Email: team@tgr.run

For media enquiries related to MSIG Trail Running Series 2019, please contact ActionHouse International Limited:

Anthea LookTel: +852 3102 8117/ 9512 5685Email: alook@actionhouseintl.com
Camellia NgTel: +852 3102 8107/ 6104 2325

Ultra-Marathons- How to Avoid DNF Part 1

Ultra-Marathons- How to Avoid Mistakes and Stay Mentally Motivated to Finish- Part 1

Running long-distance races is very challenging physically, but also mentally. Physically our body can sustain an average of 50K, but after that distance, our brain has to be stronger to keep us motivated and going, to make it to the finish. Running a full road marathon is not easy as runners tend to push and run as fast as they can. On the other hand, running longer distance races can be more challenging, ultra-marathons are different from any other endurance event; expect the unexpected. During Ultras, things will go wrong, and things will go right. Runners will go through many ups and downs physically and mentally during an ultra-marathon, but if we are able to stay motivated and keep moving forward, we will finish feeling good. By training our mental strength, and avoid some common mistakes, the finish line is absolutely achievable.

Common mistakes that can lead to DNF

  1. Starting too Fast- At the start of a race, it’s very common to get a rush of adrenaline, and sometimes we may not even realize it. Following a fast pace at the start of a long-distance race will affect the energy levels drastically. At the start, remind yourself that you need to follow a comfortable pace, and listen to your body. For very long-distance races, using too much energy too soon will lead to exhaustion too early and cause a DNF.
  1. Sitting Down- On race day, it’s very important to always try to move forward and refrain from sitting down if you can avoid it. Walk if you must. When you stop during an ultra-marathon, the body starts to feel weak, stiff and tired. Starting running again takes a substantial amount of energy. Avoiding sitting down, especially at checkpoints will help prevent muscle fatigue, shutting down our brain and avoiding DNF. Unless it’s a very long distance race, over 100K then getting a few minutes rest can be helpful if your body needs it.
  1. Experimenting New Fueling- Having access to foods and fueling you’ve never tried during a race or training, may cause some major stomach issues. Most runners can’t run an ultra-marathon by only using gels and sports drinks for fueling, eating whole fresh foods is very important to refuel the body properly. But eating whole foods you have never tried while running might lead to nausea and vomiting. If nausea is unavoidable, try to take ginger chews or soup to help settle the stomach. Trial and error during training will help you find great new fuel sources.
  1. Not Using Anti-Chaffing- Chaffing can be a big issue during an ultra-marathon, if you did not prepare and apply anti-chaffing in many areas of the body. If at some point, you get a lot of chaffing in an area, add some sports tape to protect the area so you can keep moving and avoid DNF.
  1. Spending too Much Time at Checkpoints- Try to avoid spending too much time at CP’s, it can start shutting your brain down, and the muscles will start to feel more tired and stiff. As you run to a checkpoint, have your mental checklist ready, grab what you need, fill up your water, eat some food, and start walking as you organize your fuel. Once everything is organized, get right back to running.
  1. Dehydrating- It’s important to manage the balance between your water intake and electrolytes (sodium, potassium, calcium etc.) When your electrolytes are out of balance, it can lead to cramping for some runners, fatigue, dizziness, and even stomach issues. To drink plain water, and electrolytes drinks is very important, at checkpoints if you have access to salted potatoes, rice balls, crisps, soup, go ahead and grab some to sustain good electrolytes. An electrolyte imbalance can be dangerous, monitor your intake, make safe choices so you can cross the finish line hydrated and healthy.
  1. Ignoring Minor Irritations or Blisters- Small irritations can eventually get worse and cause major pain. If you get a small rock in your shoe at some point in the race, make sure you remove it quickly to prevent any blisters. If you feel some blisters, try to re-tie your shoes and once you get to a checkpoint ask for some anti-chaffing, Vaseline or tape to cover. Finishing an ultra-marathon is not about how everything goes according to your plan. It is more about how well you do when unplanned issues occur. To be proactive, prepared and mentally strong and motivated will get you to the finish line feeling strong and proud.
 Train Well, Eat Well, Feel Strong!
 KATIA