This article is part of Endurance Planet’s ultrarunning article series. If you have questions, comments or feedback about “Choosing the Perfect Pair of Running Shoes”, please leave it below in the comments section…

Overuse injuries such as plantar fasciitis and Achilles tendonitis are very common among runners, particularly in those who participate in ultramarathon events. But these overuse injuries can be prevented, and in fact, can very well be  minimized just by using the proper kind of running shoes.

Know the type of feet you have and how they gait when you run

Determining the exact type of your feet and how they touch the surface when you run is imperative if you really want to acquire that perfect pair of ultrarunning shoes. Neutral stable feet tend to land the surface evenly and so are less prone to injuries. Meanwhile, those with pronation problems, wherein feet roll excessively either outwards or inwards while running, tend to suffer more from blisters and overuse injuries.

Fortunately, knowing your feet type and gait is much easier now. There’s always your trusty sports podiatrist to consult. Also, most specialty running stores now have machines that take images of your feet while you run. Once you know these details, then you’re much better equipped at choosing the shoes that will be suitable for your ultrarunning endeavors.

Choosing your running shoes

There are tons of brands of running shoes in the market right now. And most will highlight new special features which, back then, were unheard of. There are stability shoes, the motion control ones, the lightweight types which are supposedly ideal for training, and the extra cushioned kinds. Given such countless options, it’s then a bit challenging, especially for the novice runner, to choose a pair of shoes. But to avoid the confusion, always keep in mind these two things:

Model

Pay careful heed to the models of running shoes and the features each have. If you have neutral stable feet, then a neutral model with decent cushioning will be your best bet. Steer clear of shoes that are advertised as extra cushioned, especially if the added padding is located in the heel area. The body tends to apply more force to the heels when wearing extra cushioned shoes, so instead of avoiding injury, you’ll in fact become more prone to plantar fasciitis.

Meanwhile, if you have pronation problems, then running shoes with just about the right stability features are the most ideal. These shoes have added motion control pads which are usually found from the heel to the ball of the foot. Stability shoes tend to be harder overall because of these additional features so you have to be careful when choosing a pair. The shoes need not have to be hard to the feel. If they feel like bricks underneath when you run, then this pair has excessive stability features.

Size

Proper fit is just as crucial as the model of running shoes. And most of us tend to make the mistake of buying shoes that are a little tighter than what’s healthy and sustainable for our feet. Ultrarunners should even be more careful when selecting the size of shoes to acquire to ensure that the dynamic movements of the feet are accommodated yet protected as well. Sports podiatrists advocate that a whole thumb’s width should be present between the tallest toe and the shoe. But you may require half a size bigger if you utilize special shoe inserts.

Summary

Do you have questions about running shoes, or what you’ve read so far? Do you have any ultrarunning pointers of your own to add? Please leave your feedback, comments and questions below, and we promise we’ll respond.

The Ethos Endurance Festival is a brand-new endurance race series that includes live music, which is debuting in Temecula, Calif., on Saturday, May 19. On today’s show we have Ethos President Michael O’Neil joining us to talk about the inaugural race weekend and a little on his own history and career in endurance sports, which includes managing some of today’s top Olympic triathletes.

As a special offer to our listeners, we are going to give a code to the first 25 people to email Endurance Planet, which you can use to get a free race entry to the May 19 event. Just email admin@enduranceplanet.com with the subject line: ethos festival. Also be sure to listen in for some other great offers from Mike and Ethos that he’ll share on the show.

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Ben Greenfield joins to answer your questions on pH balance in athletes, reactive hypoglycemia, how to fuel if kidneys “can’t handle” certain foods, vegan food sources of amnio acids, and alcohol and the athlete – is light beer better? Ask your questions on our facebook page.

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Ultrarunning: What You Should Know Before Getting Cortisone Injections for Your Running Injuries

This article is part of Endurance Planet’s ultrarunning article series. If you have questions, comments or feedback about “What You Should Know Before Getting Cortisone Injections for Your Running Injuries”, please leave it below in the comments section…

 Ultrarunners are among the elite group of athletes who will inevitably have to deal with overuse injuries. And regardless of whether or not ultrarunners practice proper exercise mechanics and form, or wear ample protective gears, or take in the right kinds of food, drinks and supplements, overuse injuries, sadly, will be a reality among those who are into this endurance sport. But the great thing is that there are a number of treatment options to choose from and one would be cortisone injections.

Just what exactly are cortisone injections?

Cortisone is a type of steroid which is released into the blood stream by the adrenal gland during stressful situations. Natural cortisone is primarily short acting, while the synthetically produced version, the kind which is delivered via injections, is designed to be more potent and thus is longer acting too.

Cortisone injections are utilized primarily to treat inflammations. The steroid is injected directly into an injured area and it instantaneously decreases swelling. Because of this, pain in and around the inflamed area then lessens as well. Cortisone injections take effect immediately once administered although arrival of relief can vary. Some experience it in as little as hours, while others only notice pain subsiding after two or three days from the steroid’s application.

What should I expect during and after the cortisone injections?

The size of hypodermic needle which will be utilized will vary. Typically, a small needle will be used during routine cortisone injections. However, a larger sized needle may be chosen by your doctor especially if fluids need to be drained from the injured area prior to cortisone administration.

Injections generally cause little discomfort especially if a small needle is used. But pain can be a possibility if your injury is particularly inflamed, or if a wider area needs to be applied with the steroid. During this case, the doctor may opt for anesthetic and may either inject it along with the cortisone or apply a topical version of the numbing medication to the injured area.

As was mentioned, pain relief brought about by decreased swelling in and around the injured area will usually take place a few hours to a couple of days after injection. And full improvement is typically noticed after about 2 to 3 weeks. Meanwhile, the full effect usually lasts for 3 to 4 months. A handful of side effects are a possibility though and which may immediately take place after cortisone administration. These are:

• Cortisone  flare – This condition happens when the steroid crystallizes within the injected spot. Swelling and pain, normally more severe than before the injection, will be experienced. Cortisone flare, as believed by some doctors, is a positive sign as it purportedly indicates that the steroid has indeed been administered correctly into the injured area. Cortisone flare can cause significant discomfort and may last for a day or two. Icing the injected area, taking in aspirin, and getting some rest should help relieve discomfort.

• Whitening of the skin – The area right around the injection spot may lighten a little.

• Infection – Infection is always a possibility whenever injections to the skin are made. Sterilizing the skin with alcohol or povidone-iodine prior to injection should minimize infection risks.

• Elevated blood sugar – Insulin-dependent ultrarunners will need to vigilantly monitor their blood sugar levels after cortisone injection as the latter can cause blood sugar spikes.

• Tendon rupture – Repeated cortisone injections bring about weakening and potential rupturing of the tendons.

• Loss of fatty tissues – Fat atrophy, which leads to loss of fatty tissues, is another long-term negative effect of cortisone injections.

As was mentioned, these steroid injections have long-term debilitating effects. This is why doctors advocate no more than 2 injections in a visit, and no more than 4 injections within a year. And ultrarunners need to watch out, particularly those who get multiple injections for treatment of plantar fasciitis. Repeated administration of the steroid can bring about fat atrophy which causes loss of the essential cushion of the feet making walking or running a painful activity. Worse, tendon rupture, which can sometimes only be repaired through surgery, may happen as well.

So talk with your doctor first and foremost. Learn all there is to know about this kind of treatment and make sure you are aware and feel comfortable about the potential side effects before you head out and have cortisone injections for your ultrarunning injuries.

Summary

Do you have questions about cortisone injections, or what you’ve read so far? Do you have any ultrarunning pointers of your own to add? Please leave your feedback, comments and questions below, and we promise we’ll respond.

Lucho joins to answer your questions on recovering from broken toes in time to race an ultra again this season, planning walk/run strategies, advise on running shoes and thoughts on barefoot/minimalist footwear, mentally preparing for a long race and keeping focused and strong while coping with the stress of long running, metatarsal stress fractures, difference in the training effects of running 80 miles per week in single runs or as two runs each day, building up run mileage for a half-ironman after coming off an injury, how running helps mountain biking, finding your ideal weight without getting too lean and losing power, planning to go from 5x/10k racing to half-mary training, and more.

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Brad Culp, editor of LAVA Magazine, joins us to talk triathlon news. We preview the ITU World Triathlon San Diego race set for May 12, and the big weight it carries for the U.S. Men’s Olympic Team especially, as well as the U.S. Women’s Team. We also recap the 5150 St. Anthony’s Triathlon, preview Wildflower Long Course and talk about some other upcoming races and the pro athletes who’ll be competing.

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Rich Roll is an ultra-endurance athlete who’s also one of the fittest guys alive. He is a strict vegan and leads by example with his healthy lifestyle. On May 22 he’s releasing a new book called “Finding Ultra” that talks about his journey and lifestyle (click link to find out more and pre-order). On this show we get a taste of what to expect in the book, as Rich shares his story, and talks in depth about his vegan diet. Listen for advise on how to make a vegan diet work as an athlete, Rich’s favorite foods, tips for eating out, staying motivated, how your body adapts to your diet and much more. Great info for the vegan and non-vegan athlete out there!

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This article is part of Endurance Planet’s ultrarunning article series. If you have questions, comments or feedback about “The Risk of Drinking Too Much During an Ultra”, please leave it below in the comments section…

There’s a lot of advice and guidelines for handling dehydration. Most of the sports drinks available out there are often marketed as solutions to thirst. Running all those miles in an ultramarathon can certainly drain you of much needed fluids and you probably know about the risks that entails. What may not have been emphasized enough however is the danger of swinging to the opposite direction – drinking too much or over-hydrating. You wouldn’t naturally think that you could take in too much water while running and sweating under all that heat or humidity. But it’s a real risk that can result in what is known as hyponatremia.

Too much fluids and not enough salt

That is basically the internal situation in your body when you have hyponatremia. Sodium is an important substance that keeps your muscles and nerves functioning properly. Most of it is found in the blood or other body fluids outside your cells. There is a normal or balanced state between the amounts of sodium in relation to the fluids in your body. When sodium in the blood dips below the minimum range, most likely lost through sweating, fluids move into the cells to restore the balance. Most cells could accommodate this swelling except for the brain cells which are restricted by the skull bones. This is why majority of the symptoms of hyponatremia are neurological.

Symptoms and indicators

The condition is sometimes called water intoxication and an ultrarunner suffering it will be exhibiting an abnormal mental state. Early on there’s going to be nausea, headache, and vomiting. Then as the condition grows worse there will be confusion, hallucinations, loss of consciousness, and the very dangerous chance of slipping into a coma. Weight gain is another sign that doctors at an ultramarathon’s aid stations look for. When a runner’s weight is up that usually means he’s been taking in a lot of fluids and may possibly not be eliminating enough of the excess.

Balancing act

The complicated aspect about this condition is that there isn’t really any hard and fast rule that defines how much weight gain or fluid intake is excessive or dangerous. Drinking a lot of water by itself is not a bad thing. It only becomes dangerous when it isn’t balanced with a proportional intake of salt. Another factor that comes into play is when the rate of sweating is low such as what usually happens to those going at it a very slow pace. Then there is also the possible secretion of what is called anti-diuretic hormones (ADH), a physiological reaction to all that stress the body is being put through running an ultra. Diuretics are substances that make you urinate more like coffee so you can easily see how ADH can increase the risks of hyponatremia.

In the end proper management of fluid and salt intake and elimination is a balancing act that is different for every runner. The important thing to remember is to be conscious and careful about how you refuel and if the food or drinks you’re taking have enough sodium. Watch out for any of the symptoms and take advantage of any medical services being offered at the aid stations, even if it’s just to monitor your weight. There’s nothing wrong with slowing down or cooling off for a short while if you start feeling bad. If you ignore the early signs, you might have to face a bigger problem later on down the trail.

Summary

Do you have questions about hyponatremia, or what you’ve read so far? Do you have any ultrarunning pointers of your own to add? Please leave your feedback, comments and questions below, and we promise we’ll respond.

On this special episode of Endurance Planet, we catch up with the president of Extreme Endurance, Sandy Kellin. Find out what’s new with the product and hear about some success stories from users–pro endurance athletes and beyond. Sandy will also discuss the premise of Extreme Endurance and the mechanisms by which it works, how soon you will see a difference, the correct dosages, and more. EP listeners can get a 10% discount on Extreme Endurance with the code: “planet” in the coupon code section upon  purchase.

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Ben Greenfield answers your questions on if it’s beneficial to drink beer during an ultra, understanding ketosis, glutamine and BCAA for endurance athletes, tasty fish oil supplements, protein sources for vegans and vegetarians, does a vegetarian diet hurt recovery and performance,  and more. Ask your questions on our facebook page.

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Dr. Dvaid Minkoff joins this episode of Ask the Doctor to answer your questions on the effects of ADHA medication on athletes, severe nausea after ultras, the potential risks and harms of wearing sunscreen and why sunscreen may not be required in all cases, nagging calf strain, gaining water weight with NSAIDs, compression while sleeping, side stitches while running, foot injuries, and a fllow-up on hs-crp levels. Ask your sports medicine questions on our Facebook page.

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This article is part of Endurance Planet’s ultrarunning article series. If you have questions, comments or feedback about “Chiropractic and Sports Medicine Techniques for Ultrarunners”, please leave it below in the comments section…

Overuse injuries are those caused by repetitive strains imposed by incorrect exercise form and/or technique. There are the usual medication options to treat such injuries but not all ultrarunners respond well or even choose to go this route. Fortunately there are chiropractic and sports medicine techniques that provide an alternative solution. Addressing overuse injuries with chiropractic techniques will require not only treatment of the actual site of injury, but manipulation of the parts of the body which have dysfunctions.  Here are three examples successfully used by practitioners in treating the overuse injuries ultrarunners commonly encounter.

1. Active Release Technique – ART is a chiropractic technique which has been developed and improved by Dr. P. Michael Leahy. ART utilizes more than 500 specific moves for treating a host of problems affecting the muscles, nerves, tendons, ligaments, and fascia.

A typical session will usually start out with the ART practitioner evaluating the patient’s soft tissues to assess its texture, and to check for presence of tightness and abnormal conditions in the muscles, tendons, nerves, ligaments and fascia. Treatment is then applied onto the affected area through the application of directed pressure while simultaneously moving specific parts of the patient’s body.

Common ailments in runners such as back and shoulder pain, headaches, knee problems, and plantar fasciitis are just some of the problems which can be swiftly and oftentimes permanently resolved by ART.

2. Graston Technique – The Graston Technique is an innovative treatment which uses six specially designed stainless steel instruments that facilitate accurate detection and treatment of injuries. This technique, which was originally developed by athletes themselves, cures not just acute injuries, but a whole host of chronic conditions which are often thought of as permanent by the patient.

The specially sized and shaped stainless steel implements will be utilized by the Graston Technique practitioner to palpate the patient’s body. Abnormalities such as fibrosis or inflammation on the soft tissues will then be manipulated, again with the use of the instruments, to gradually promote healing.

Many athletes have noted the effectiveness of the Graston Technique. And because acute and chronic injuries can be efficiently treated, the need for anti-inflammatory medications – intake of which can directly affect an athlete’s performance during a sporting event – will be reduced.

3. Kinesio Taping – Kinesio Taping has long been in use in sports. It is the practice of applying elastic therapeutic tapes onto specific parts of the body. Kinesio Taping is utilized both as a treatment and as a performance booster during actual sporting events.

Kinesio Taping has been proven effective in preventing over contraction of the muscles to avert injuries or to relieve pain on treated areas of the body. Kinesio Taping also proves an invaluable support mechanism for muscles that have been previously manipulated to correct muscle and joint dysfunctions.

Summary

Do you have questions about chiropractic and sports medicine treatment techniques, or what you’ve read so far? Do you have any ultrarunning pointers of your own to add? Please leave your feedback, comments and questions below, and we promise we’ll respond.

Lucho joins Ask the Ultrarunner to answer your questions on sex before a race, muscles “not firing” and if that’s true, rule of don’t run more than 4 hours, feet falling asleep during runs, planning for last bit of training before 100-miler, more on MAF — is it necessary for bike/swim too and can you ever let HR creep up, elliptigo for cross-training, planning training for ultras and other run distances, side stitches on the run, taking a break when you’re burnt out,  and much more.

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This article is part of Endurance Planet’s ultrarunning article series. If you have questions, comments or feedback about “Lower Back Pain and Running an Ultra”, please leave it below in the comments section…

Lower back pain can happen whether it’s just regular daily activities or the intense training and competition of an ultramarathon. More often than not the problem for ultrarunners is poor posture. Some practitioners of this extremely challenging sport just aren’t conscious and don’t notice how far their spines bend backwards when running.

Admittedly, the resulting fatigue involved in running all those miles can easily make one lose focus. It’s hard to worry about running form when you’re also dealing with thirst, hunger, and all the other aches that come with an ultramarathon. But without proper form weight doesn’t get distributed evenly and the lower back gets more load than it should carry. Naturally that part of your body is going to complain.

Stabilizing and mobilizing muscles

Poor posture is often the result of weak core muscles – those groups in your abdomen, hips and back. Because certain sports involve only a particular range of movements, some muscle groups get more developed than others. This muscle imbalance can easily lead to improper movement and form. To better understand this, you can divide your muscles into two general kinds, those that help you move and those that help you control movement. A well-developed example of mobilizing muscles in runners is the hamstring, while the iliotibial band is an example of a stabilizing muscle.

Mobilizing muscles are unavoidably built up in the course of training. It’s the stabilizing ones that are sometimes taken for granted. In terms of the lower back, some of the muscles you ought to focus on strengthening are the transverse abdominals, multifidus, and pelvic floor. These three are known to support the spine and with more strength can be developed to reduce excessive movement of that particular body part and area. The glutes are said to be important as well as they help keep the pelvis steady especially when bearing weight only on one leg – the actual state that occurs with every foot strike. A steady pelvis is a stable and supportive platform for your lower back.

Strength building and coordination

You probably won’t find a lack of materials and references when it comes to strengthening core muscles, from the standard crunches for the abdomen to the more inventive ones that are meant to build up the glutes. There is a recent study however from the University of Copenhagen that proposes coordination be developed alongside muscle strength.

Having stronger stabilizing muscles increase the capacity to maintain better posture and efficient movements but according to the Copenhagen study that may not be the only way to achieve optimum biomechanics. The researchers divided the volunteers, all of whom have experienced lower back pain, into two groups. One group did the typical strength and endurance exercises for the lower back. The other group carried out special coordination exercises. After the set 3-month period, both groups were asked to accomplish a certain series of workouts that would test their backs. There were no significant differences in performance between the strength-trained group and the one trained in enhanced coordination. Strength may but will not always lead to better movement. You can develop agility in parallel and still save your lower back from pain.

Summary

Do you have questions about managing lower back pain, or what you’ve read so far? Do you have any ultrarunning pointers of your own to add? Please leave your feedback, comments and questions below, and we promise we’ll respond.

Ben Greenfield answers your questions on if beet juice really does enhance endurance performance, benefits of green juices, quality protein powders other than whey/soy, clearing up nutrition facts on sweet potatoes (and that we don’t have real yams in the U.S.), tribulus terrestris and it’s uses for a testosterone enhancer, the best way to roast nuts so they don’t go rancid, and more. Ask your questions on out facebook page!

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Ben Greenfield answers your question on stomach bloating during runs and with Extreme Endurance, whether deli meats be avoided and why, should soy in sports nutrition products be avoided especially with hypothyroid, “super carbs”  in products such as UCan & Genr8 Vitargo, types of sugars in sports nutrition products, ideal pre-triathlon/marathon/long bike race event dinner and breakfast, Type II Collagen and HA supplements for tendon issues, diluting sports drinks available at races to 1/3 solution, is nutrition required or is it ok to forgo calories in Olympic triathlons, and more.

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We’re excited to have Dr. Mark Klion back on the show to answer your questions on stomach bloating during fartlek runs, a couple cases of severe leg pain after some tough/long workouts, is it possible to prevent or alleviate varicose veins, when–if ever–is it OK to take NSAIDs and for what cases, and should you be 100 percent recovered from plantar fasciitis before getting back to exercise. Aak your questions on our facebook page.

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This article is part of Endurance Planet’s ultrarunning article series. If you have questions, comments or feedback about “An Ultrarunner’s Strong Hips Can Lessen Leg Injuries”, please leave it below in the comments section…

Ultrarunners naturally tend to look for solutions that directly involve the affected or injured area. You’ve probably tried various running shoe designs, supportive insoles, straps and braces, and all manner of devices meant to correct or compensate for less than ideal feet, leg, and knee structure and movement. When you have to face all those miles you’re certainly going to need all the help you can get.

But have you ever thought about your hips? And how flexibility and strength at that joint are just as significant contributing factors? Recent researches (one from the University of Calgary and another from the University of Northern Iowa) however have actually pointed out the significant relation of hips to leg movement and how making the hips stronger can actually prevent leg injuries.

Adduction and abduction

These are the two general types of movements that your extremities make in relation to the imaginary centerline of your body. Adduction is movement inwards or towards the center and abduction is movement outwards or away from the center.

There are various muscles and connective structures along your legs that control these two movement types. One of the major ones that help control leg adduction is the iliotibial band that runs the whole length of your upper leg on the outer side and is connected to the tibia or shinbone on the lower end and to the hips on the upper end. The position and function of the iliotibial band is one example of how the hips are inherently involved in any leg movements.

Hip strength and leg mechanics

Irregular or excessive movement in the legs has often been attributed to over or under pronation. In other others, the feet are the first ones to always get blamed for leg injuries. But the new study from the University of Calgary mentioned earlier actually tested volunteers who had knee problems and gave them a routine set of hip strengthening exercises. The findings showed a positive change in the leg mechanics of the volunteers. Their strides improved in such a way that made their legs shift and absorb force in a more efficient manner. If hip muscles play a vital role in stabilizing leg movement, it follows that with stronger hip muscles your leg movement becomes more consistent. This in turn makes you less prone to injury.

Three examples of hip strengthening exercises recommended by the study involve building up hip abductor, flexor, and external rotator muscles. The activities involve use of an anchored elastic band that serves as a counter for the leg you’ll be moving. Here are brief descriptions of each:

• The hip abductor exercise requires the tied leg to be raised up and sideways while in a standing position. The elastic band crosses in front and is anchored to the side, and the leg you’ll be standing on should be positioned behind the band.

• In the hip flexor routine the band is anchored to the back and the aim is to raise the tied leg forward and up with the knees straight. This should also be done standing.

• The external rotator exercise is done sitting down. The band is anchored to the side and crosses in front. In the starting position, the tied leg is crossed over the untied one. The requirement is to move the tied leg outwards to side and then return to the starting position.

These exercises are recommended be done after a training run and not before to avoid tiring out the relevant hip muscles and thus actually make your stride less stable during the session. All movements in the exercise should be controlled and done on a 1-2 count moving out and then another 1-2 going back to the starting position.

Summary

Do you have questions about hip strengthening exercises, or what you’ve read so far? Do you have any ultrarunning pointers of your own to add? Please leave your feedback, comments and questions below, and we promise we’ll respond.

On this special episode, we catch up with San Diego-based Pro Triathlete Mac Brown, who has a full season ahead in hopes to secure another slot to the Ironman World Championships. Mac, a Team Timex athlete, is now an Extreme Endurance athlete and on this show we’ll hear his thoughts on the product. Will also hear about how Mac came to be a pro and how his career has evolved in the sport.

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Answers on what to do when a demanding job leaves you drained and affects training quality, the deal with compression socks for ultrarunners (wear during competition?), keeping “healthy” lower legs, walk-run strategies fro an ultra, managing taper madness, strength exercise ideas, overcoming a plateau in run performance, is there harm to running up to marathon distance with an extremely high HR and how to fix that, Lucho’s training as of late with more run volume and how he’s handling it, stress fracture healing time (and is that next race possible?), juggling ultra training with other commitments and family, and more. Ask your questions on our facebook page under the designated post.

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Ben Greenfield answers your questions on eating nuts/dried fruit on long runs and better alternatives, managing food intake on hard and easy training days, managing food cravings, the deal with chocolate milk, insight on the benefits of coconut milk/oil, and proteolytic enzymes. Ask your questions on our facebook page!

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This article is part of Endurance Planet’s ultrarunning article series. If you have questions, comments or feedback about “Shin Splints and An Ultrarunner’s Lower Legs”, please leave it below in the comments section…

Shin splints happens to athletes of sports that involve a lot of sudden and shifting movements which consequently put a lot of pressure on the lower legs. If you’ve ever run a trail ultra, then you know that ultrarunners are susceptible too. In fact according to The Physician and Sports Medicine journal, this kind of injury comprises around 13 to 17 % of all running injuries.

What are shin splints?

This injury to the lower legs is commonly characterized by pain in two possible areas. It could be felt on the front and/or outer side of the shin, or it could come from the lower and inside part. More often than not the discomfort comes at the start of a training activity, eases up during the session, and then returns afterwards. Some pain may also arise when the feet and toes are bent back. There are cases where you might feel small lumps along the inside of the shinbone.

When athletes feel pain anywhere along their lower legs they usually call it ‘shin splints’. But the phrase frequently serves as an umbrella term that may actually refer to a number of specific conditions. The thing about shin splints is that it shares similar symptoms with other lower leg injuries like stress fractures for example.

Medical professionals use the term medial tibial stress syndrome (MTSS) and some specialists say that the pain comes from damage or inflammation of the sheet that covers the tibia (the larger bone in lower leg or shinbone). Athletes and runners have a penchant for self-diagnosing their aches and discomforts. If your lower legs are on the line however, it would certainly be safer to have them examined and accurately diagnosed by doctors.

What causes them?

Most of the experts agree however that shin splints or MTSS is typically the result of too much force and pressure applied to the shinbone and its connective tissues. This stress more often than not is biomechanical in nature or comes from bad training practices. Overpronation for example is said to be a contributing factor to this injury. A sloppy running form can stress out the connective tissues as well. Excessive mileage is an erroneous practice that ultrarunners often commit and shin splints are just one of the injuries that can result from this mistake.

How to prevent shin splints

There are the usual therapeutic and medication solutions to relieve lower leg pain. But you need to address the causes of this injury in order to more effectively avoid or prevent it from becoming a recurring problem. Footwear and possibly corrective supports appropriate to your foot type might be necessary. Always be conscious of your stride movements and avoid making heel strikes as much as possible. At the same time, don’t always run on hard surfaces. Try other softer but stable terrain to give your lower legs a break from the hard rebounding force that comes from pavements. Tight calves are more susceptible to stress so stretching is important to make them flexible and better at absorbing pressure. Exercises that involve flexing your feet and toes upwards and towards your shins can make the muscles attached to the tibia stronger and thus making your lower legs more resilient against shin splint injury.

Summary

Do you have questions about shin splints, or what you’ve read so far? Do you have any ultrarunning pointers of your own to add? Please leave your feedback, comments and questions below, and we promise we’ll respond.

Race season is here! Brad Culp, editor of LAVA Magazine, joins us to recap Ironman Melbourne and the Mooloolaba ITU World Cup, and preview the Ironman 70.3s this weekend in Oceanside, Calif., and Galveston, Texas, as well as the Leadman Epic 125.

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Ben Greenfield answers your questions on fighting fatigue with good nutrition and more, will you overtrain if you use Extreme Endurance, are their risks to hunting and consuming wild game, calorie intake on non-training days and the role of appetite, and good journals/online resources for health, nutrition and fitness research and news. Ask your sports nutrition questions under the designated post on our Facebook page.

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This article is part of Endurance Planet’s ultrarunning article series. If you have questions, comments or feedback about “Knee Injuries to Watch Out for in Ultras”, please leave it below in the comments section…

Statistics on reported knee injuries for runners appears to be quite varied. Some say as high as 60 to 70 percent, while others figure a third of all running injuries happen at the knees. These numbers apply to runners in general but it wouldn’t be hard to imagine how the greater challenges of ultramarathons could increase the chances of knee injuries occurring.

As disparate as these numbers are, they do seem to underline the same thing – knees are a much vulnerable part of your legs. They are fairly complex and sensitive structures after all, and being crucial joints, they also get much abused by the act of running. The hilly courses that would usually be part of a trail ultra can be especially unkind to your knees.

Two common knee injuries

The two knee injuries that are said to typically plague runners are: 1) patellofemoral pain syndrome or runner’s knee, and 2) iliotibial band syndrome.

Runner’s knee is actually a general term that can refer to several conditions. The usual description is that the kneecap (patella) is rubbing the wrong way against the end of the thighbone (femur) on which it rests. There is no single cause for this occurrence. It could be damaged tendons, worn out shock absorbing cartilage, or misaligned kneecaps. High-arched feet or conversely flat feet can lead to excessive twisting movement of this joint. Uneven leg muscle development, particularly weak quadriceps can also be a factor. Whatever the cause, the pain is commonly located at the front of the knees.

Meanwhile in iliotibial band syndrome, the pain is usually felt on the outside edge of the knees. The iliotibial band is a connective structure of tissue and muscle that runs along the whole outer side of your thigh, starting from the hip all the way to the knee. As you bend and straighten your knees, the lower end of this band moves over a knob at the lower end of the thighbone. If the band is inflamed or swollen, this normal motion is going to result in pain.

How to avoid them

Start with making sure you have the right shoes that compensate either for a high or a low arch. Then work on your stride movements. The basic technique of leaning forward and avoiding a heel strike can actually do a lot to reducing the force that travels from the foot all the way up your body. That means less shock for your knees to absorb. Also keeping your feet and legs aligned and facing the direction you are running (rather than splayed out to the side) will reduce the possible twisting motion and force that hits your knees with every foot strike. Your knees are designed to hinge forward so try to keep them within that kind of movement as much as possible. Since the way your foot is built and the way you stride is highly relevant, the right footwear and running form, can help you avoid unnecessary wear and tear on the tendons, ligaments, and cartilage around your kneecaps as well as the iliotibial band.

Stretching of course is also a helpful practice. Some doctors say there are more injured runners during spring because (as they speculate) such enthusiasts are so eager to start running in the warmer weather they forget to stretch. Stretching your hamstrings and doing leg lifts while lying down are some example warm ups that would be good for preventing runner’s knee.

As always let pain be your guide and adjust the volume and intensity of your training accordingly. The dangers of doing too much too soon can never be overstated.

Summary

Do you have questions about common knee injuries, or what you’ve read so far? Do you have any ultrarunning pointers of your own to add? Please leave your feedback, comments and questions below, and we promise we’ll respond.

On this special episode we get to know Scout Bassett, 23, and the hardships she’s overcome that have made her one of the strongest athletes in sport. Scout is an above-the-knee amputee whose sights are set on this year’s Paralympics in track and field. She’s also an accomplished triathlete having competed in USAT National and World Championship races. Find out how her early life helped shaped this woman into the amazing person she is today.

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On this episode of Ask The Doctor, Dr. David Minkoff joins us to answer your questions on an athlete dealing with elevated crp levels and being prescribed statins (and the risks and harms associated with this and what needs to be done), numbness in the toes and/or genitals while training or racing, a hip injury in a runner training for Boston, dehydration and its effect on heart rate and metabolism,  coming back to training after a hamstring injury, prolotherapy, and hydrocortizone for an athelte with Addison’s Disease. Ask your questions under the designated post on our facebook page.

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Quick announcement: ATU will now be released every other week. Be sure to ask your questions under the designated post on Facebook or we may not see it (usually the post will be up on Mondays). The deadline to ask questions will be Tuesday evening the day before the Wednesday recording. Thanks for continuing to ask such great questions and helping to make the show so fun to do!

On this episode, answers to your questions on using MAF and still training for vertical effectively, race pacing, a hypothetical peak week for Hardrock, dealing with a stiff left shoulder, breaking up longs runs into 1-2 hour chunks, transitioning from base miles to speed work for running, using race data to set LT and HR zones, substituting a long bike for a long run, one really long weekend run or two, using small races for training, and more on Lucho’s fanny pack preferences.

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Watch this video of the Extreme Endurance commercial as seen on Universal Sports.

Use code “PLANET” for a 10% discount at XEndurance.com!

Ben Greenfield answers your questions on how best to fuel before and during a long mountain bike race, controlling blood sugar for a pre-diabetic, getting in the right nutrients after making some diet changes, food/calorie ideas for a three-day ultra event, diet of the pros, helping an endurance athlete suffering from heartburn and GERD. Ask your questions on our facebook page.

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This article is part of Endurance Planet’s ultrarunning article series. If you have questions, comments or feedback about “Some Sprained Ankle Guidelines for the Ultrarunner”, please leave it below in the comments section…

An ultrarunner’s ankles are probably going to be another frequent site of injuries. It is somewhat inevitable given the mileage you’ll be building up during training and the formidable distance you’ll need to conquer on race day itself.

One way to look at injuries like sprained ankles is through the kinetic chain concept. This idea postulates that our bodies are a linked sequence of bones, muscles, and joints through which force travels through (this is of course a very basic and oversimplified explanation of the term). As long as every link on that chain is in good condition, your performance won’t be troubled. Your ankles then are obviously an important part of that chain. Hopefully if you take good care of them, they won’t become the weakest link that forces you to not complete an ultra.

Sprained ankles

What ultrarunner hasn’t sprained his ankles to some degree of severity at some point in his practice of this sport? The typical case is that your ankle twists such that the sole of the foot turns inward. This overstretches or tears the outward-facing ligaments, particularly the ones called talofibular ligaments. Twisting an ankle in the opposite direction also happens too but this is much rarer.

As you can easily figure out, the situation that commonly brings about this type of injury is running on rough terrain. Although that directly points to trail ultras, remember that your feet can just as easily fall and get caught in a road pothole. Previous ankle injuries from another sport, activity, or accident may also weaken the bones, ligaments, tendons and other tissues that comprise this joint and make it more susceptible to sprains.

Grades of severity

Pain and other factors such as stability are good enough initial guidelines for gauging the severity of your ankle sprain. In a Grade 1 or mild sprain, the ligaments are likely just overstretched with possibly some minor tearing. The pain is mild and the joint is still fairly stable. There could be some swelling around the ankle bone. Usually it’s still possible to walk this one off.

Grade 2 or a moderate sprain involves more ligament tearing. The pain can be moderate to severe and there will be some unnatural looseness in the ankle joint. Some bruising, swelling, and stiffness are going to be evident. More often than not, you may have to call it a day when the sprain is at this level to avoid making it worse.

Grade 3 is the worst case where the ligament is completely torn off. The pain will be very severe and the joint absolutely unstable. There’s going to be a lot bruising and swelling on this one.

Remember that these grades are simply a quick way for you to estimate the damage right after the injury occurs. You still need to get your ankle examined by a medical professional even if you feel it’s just a mild sprain, just to be on the safe side.

Treatment and prevention

You’re probably already aware of the R.I.C.E method (Rest-Ice-Compression-Elevation). You can use any or all combinations of this approach. Ice is going to be particularly necessary the first 36 hours to contain the swelling. Don’t hesitate to take some appropriate anti-inflammatory medication if there’s really a lot of pain.

Consider bringing along some spare compression tape, elastic ankle brace, or any other type of manufactured or improvised device for keeping your ankle stable. In mild cases, this can be an immediate remedy that may even let you finish the race.

The preventive approach is to strengthen your calves and improve your balance. Your calf muscles are a major part of the process of shifting weight from heel to toe. One suggested exercise is to attempt balancing on one foot with the other leg bent back. You can close your eyes to train yourself to stabilize your ankles for balance by ‘feel’ alone. Of course it would also help to train specifically on rough terrain and if you happen to be unfamiliar with running on trails, you might want to take it slow in the beginning.

Summary

Do you have questions about sprained ankles, or what you’ve read so far? Do you have any ultrarunning pointers of your own to add? Please leave your feedback, comments and questions below, and we promise we’ll respond.

Unfortunately we had some technical difficulties with the sound on this episode, so please forgive us. But the good news is, the info is all still in there… On this episode of ATU, Lucho answers your questions on rest/recovery periods and what they should entail/how to plan them, what to do if hitting a plateau with MAF, altitude and training, planning pace/intensity for one’s first ultra, tempo runs, mixing in strength training/cycling when on the MAF plan, training in between three big back-to-back ultra races, and more. Ask your questions in the designated area on our facebook page!

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On this episode of Sports Nutrition, Ben Greenfield answers your questions on additives to non-dairy milk products (almond, rice, soy, etc) and if they are OK to consume, artificial ingredients in sports supplements, is whey causing muscle/joint soreness, homeopathic remedies such as arnica for sore muscles, calorie and protein intake for a female athlete, and more. Ask your sports nutrition questions in the designated area on our facebook page.

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This article is part of Endurance Planet’s ultrarunning article series. If you have questions, comments or feedback about “Ultrarunners Can Treat Injuries Through Acupuncture”, please leave it below in the comments section…

Ask ultrarunners why, even with all the physical pain afterwards, they still continue to join extremely difficult marathons. You’ll get the same answer every single time – an ultrarunning experience wouldn’t be complete without all the aches and soreness.

Sometimes though, the bodily pains signal much deeper problems or injuries. And if a dedicated athlete is to continue with his or her ultramarathon endeavors, these injuries have to be treated timely and effectively. And one of the options available out there is acupuncture.

Is it really possible to treat sports injuries with acupuncture?

Time and again, it has been proven that this age-old practice can in fact successfully cure a wide range of health problems, musculoskeletal issues included. Plus, acupuncture cures the underlying cause of the injury, not just the manifestations of it. So athletes who undergo acupuncture not only have their chronic or acute ailments addressed, but they tend to perform better in their chosen sport afterwards because of an overall healthier body.

What can I expect during an acupuncture session?

An acupuncture session first starts out with a consultation wherein the practitioner checks the injuries so as to identify exactly which organs to treat. The number of needles to be utilized, the depth of needle insertion, the span of needle retention, and the number of follow-up sessions will all depend on the severity of the injury.

5 to 8 acupuncture needles may be used, but as many as 40 needles may be utilized to treat particularly severe conditions. Low-frequency electrical currents may also be applied onto the tip of inserted needles for further stimulation. Each treatment may last anywhere from 30 minutes to 2 hours, and weekly follow-up sessions may be required as well.

Acupuncture is dreaded by some because of the needle factor. And indeed, acupuncture used to be painful as thick and blunt needles were used back then. But thinner and sharper needles are the ones being utilized today so treatments are practically pain-free.

Acupuncture displays relatively quicker results too. An injury which requires 2 months of treatment with Western medicine, for example, can be cured by acupuncture in as little as 4 weeks.

How do I find the best acupuncturist out there?

Start your search for an acupuncturist by asking for referrals from friends, relatives, and fellow ultrarunners. Once you’ve created a shortlist of practitioners, talk to each and every one of them to ensure that they have all the licenses and certifications necessary.

Also, it would be best to settle for an acupuncturist who is trained in Sports Medicine as well. A professional who’s well-versed in both disciplines will implement an integrated approach to fully treat your injury and get you back to running in no time.

Summary

Do you have questions about acupuncture treatment, or what you’ve read so far? Do you have any ultrarunning pointers of your own to add? Please leave your feedback, comments and questions below, and we promise we’ll respond.

On this week’s episode we have more on the Maffetone Method and HR zones, using an ultra race as a training day before an A race, GI issues on long runs that lead to bathroom stops, run training in the city, novice marathon training plan with a sub-3 hour race goal, back pain from run commuting with a backpack, sports drinks, preventing ITBS, mixing ultras and triathlon, how to train for hilly races when you live in a flat area, and more. Ask your questions on our facebook page!

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On this episode of “Multisport News” Brad Culp, editor of LAVA Magazine, joins us to catch up on what’s happening in the triathlon world. We talk about Lance Armstrong’s comeback to triathlon and what that means for the sport, Brad’s picks on two hot triathletes — guy and girl — to keep an eye on this season, as well as race recaps on Abu Dhabi and Ironman New Zealand 70.3.

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This article is part of Endurance Planet’s ultrarunning article series. If you have questions, comments or feedback about “How Ultrarunners Can Handle Plantar Fasciitis”, please leave it below in the comments section…

With the perfect foot structure and the perfect stride, a runner’s weight would efficiently travel from the heel, through the arch, and on to the balls of his feet every time his feet strike the ground. In this ideal scenario the arch would slightly compress to absorb the force and then spring back to its original state. If only the majority of runners were so lucky to both have perfect feet and strides. In reality, they get foot injuries like plantar fasciitis.

The greater distance of an ultramarathon multiplies the stress and pressure on the feet tenfold. Thus it wouldn’t be surprising that this particular injury is more likely to occur among ultrarunners. As with any other running injury, the best way to handle plantar fasciitis is to learn how to recognize it and know the possible methods to prevent or treat the injury.

Definition

Your heel bone and the balls of your feet are connected by thick tissue called plantar fascia. They’re located at the bottom of your feet and support the arch. The condition develops when force and weight doesn’t travel properly across the arch making it overstretched. The constant stress and pressure of running create very small tears along this connective tissue. Eventually these accumulate to the point where it becomes inflamed and you’re feeling pain at the bottom of your feet. Plantar fasciitis is commonly classified as an overuse injury which means it gets worse with too much running. Thus it’s not surprising that a lot of ultrarunners experience this condition as no other endurance athlete could be so easily accused of ‘running too much.’

Recognition

The most often described symptom of this injury is pain that accompanies the first steps of the day, just right after getting out of bed. The given explanation is that during sleep your tendons and ligaments naturally tighten up, so those first steps or first stretches of an already injured plantar fascia in the morning become pretty grueling. Depending on the severity of the condition, the pain can range from merely irritating to feeling like your arch is being torn apart.

Differentiation with heel spurs

There’s an associated injury called a heel spur that can be confused with plantar fasciitis as the pain is felt at nearly the same location. A heel spur is actually a small growth on the heel bone that could be triggered by injuries to the plantar fascia. Pain from a heel spur is due to the muscles and tissue rubbing against the growth. Press up and backwards where the heel and arch intersect. If there’s pain, there’s also likely a heel spur. Alternatively, press strongly against the middle of your heel with your thumb. Pain there could be indicative of plantar fasciitis. Of course the best way to be certain is to let a doctor, especially a podiatrist, examine your feet.

Possible remedies

Being an overuse injury, you have to temporarily reduce your mileage. This may not be so easy to do as some runners report that the pain actually goes away during running. Pain or no pain, you need to give your feet a chance to recuperate.

To lessen the morning struggle, you may want to stretch your calves and feet muscles and ligaments before getting out of bed. It would also help to consistently avoid going barefoot. Use of night splints may also help as they keep the plantar fascia stretched during sleep thus reducing the shock to the ligament that the first step of the day brings about.

Making leg and feet stretches part of your warm up routine is a good preventive approach. After a race or training session, you might also want to put some ice on the bottom of your feet to reduce the inflammation. If the pain is particularly acute, then anti-inflammatory medication might be necessary.

Using supportive implements such as arch straps and supports can also aid in mitigating the condition. These accessories can give the ligament some allowance so that your arch doesn’t have to stretch too much. There are various types of orthotics for the feet that you might want or need to discover through a podiatrist.

Summary

Do you have questions about plantar fasciitis, or what you’ve read so far? Do you have any ultrarunning pointers of your own to add? Please leave your feedback, comments and questions below, and we promise we’ll respond.

On this episode of “Ask the Doctor” we introduce Dr. David Minkoff, who will be joining the show lineup. Dr. Minkoff will also answer some of your questions.

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Questions to your answers on prepping for a set time race vs. a set distance race, workouts that pair speedwork and strength, focusing on key workouts rather than overall weekly mileage, getting started in ultras, fitting in training with graveyards shifts and a crazy schedule, MAF vs. Zone 2 HR, socks and foot care while running, guidelines for recovery weeks, crazy foot blisters, weight loss, and more.

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In this episode of Sports Nutrition, Ben Greenfield answers your questions on diet and exercise tips to lean up and get rid of bulky muscle mass, last-minute fueling tips for a marathoner, nutrition and supplements for a kidney transplant recipient, should nutrition change when training for a 50k trail race versus a road marathon, are multivitamins necessary for those 50 and older, the best tips to lose weight in general, Omega 3 from chia seeds vs. fish oil, and the scoop on saturated fat and high cholesterol. Ask your sports nutrition questions on our facebook page.

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This article is part of Endurance Planet’s ultrarunning article series. If you have questions, comments or feedback about “Save Your Feet from Blisters, Black Toenails and Athlete’s Foot”, please leave it below in the comments section…

Feet are perfectly designed for running but when it comes to this sport, they will likely get injured. These can range from the simply irritating to the debilitating and excruciatingly painful. Blisters, black toenails and athlete’s foot may not sound like serious foot injuries but they are common enough ailments that you probably won’t find an ultrarunner who hasn’t experienced one or any combination of all three at one point or another.

Blisters

Friction is the main cause of blisters. Your feet, socks, and shoes’ inner lining are constantly rubbing against each other. There are also a number of contributing factors to blister formation. Among them could be a folded and thus protruding portion in the sock or shoe inner lining, or decreased skin turgor from dehydration which makes the skin fold and rub against each other.

It’s important then to make sure that both socks and shoes are a good fit. That means they’re tight enough to prevent material from bunching up and minimize the movement of your feet inside the shoe. Another preventive solution is to use skin lubricants to lessen the friction. Others prefer a more minimalist approach and just make sure the socks or layers of them are snug. Use of microporous medical tape to wrap and protect the more sensitive areas of your feet can be effective as well. Some ultrarunners are known to use duct tape because they’re more adhesive and won’t likely peel off and bunch up.

Black toenails

If your toes keep bumping against the front end of your running shoe, they’re naturally going to get bruised. What you’re going to see when you decide to replace socks or shoes at an aid station or at the end of the race are black toenails. The usual victims are your longest toes. In a runner with Morton’s foot, that would be the second toe rather than the big one.

Once again, properly fitting shoes are the primary preventive approach. If they’re too loose, you get too much movement. If they’re too tight, especially in the toebox area, this can also cause more bruising. After the race, a frequently reported treatment is to relieve the pressure by draining the blood building up under the toenail. This is going to involve use of a heat sterilized needle and lots of antiseptic.

Athlete’s foot

The thing about athlete’s foot is that it can lead to cracks on the soles of your feet and this in turn can result in various other conditions such as blisters or secondary bacterial infection. As you may know, the fungus that causes this condition thrives in moist environments. So a good method of prevention is to use socks made of moisture wicking fabric. There are trail ultras that will require you to cross a stream or similar terrain that’s unavoidably going to wet your feet. Thus it’s important to have fresh and dry socks and shoes replacements in your drop bag. There are a lot of easily available medication for athlete’s foot, some over-the-counter while others are prescription.

Summary

Do you have questions about blisters, black toenails, and athlete’s foot or what you’ve read so far? Do you have any ultrarunning pointers of your own to add? Please leave your feedback, comments and questions below, and we promise we’ll respond.

On this special episode of Endurance Planet, we talk with Brian Walters, president of XTERRA Wetsuits. Brian will discuss the basics of triathlon wetsuit technology and design, as well as give tons of insightful tips and wisdom on different models, picking your best wetsuit, pricing, how wetsuits are tested, when to replace and how to repair, sleeves or no sleeves, purchase policies and much more.

And as a special offer exclusively for our EP listeners, Brian and the XTERRA crew are offering a 50% discount on their Vector Pro and Vortex models. Listen in for the special discount code that will get you major savings on an XTERRA Vector Pro or Vortex wetsuit.

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Lucho joins us to answer your questions on running a marathon per month for 12 months, preventing sore nipples, inspiration, glycogen/fat burning and fuel intake, improving downhill/technical running, stair workouts to help uphill running, the idea that we don’t need electrolyte supplements during exercise/racing, speed work — is it necessary for ultrarunners, returning from injury, planning long runs in a busy schedule, a high heart rate at the onset of running, and more.

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You have a chance to win a free copy of the “Top 20 Fueling Myths Exposed” by Ben Greenfield by submitting your best recipe for a healthy snack for on-the-go athletes, just leave your recipe on our facebook page to enter. On this episode, Ben answers your questions on tasty alternatives to plain old water, can you make your own coconut water, how necessary are carbs after big workouts and will higher fat/protein suffice (and the long-term negative effects of ingesting lots of carbs), how good is Udo’s Oil (and more on the Omega 3-Omega 6 ratio), is decaf coffee OK to drink, suggestions for healthy homemade snacks (and announcing our contest where you submit your recipes!). Ask your questions on our facebook page.

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This article is part of Endurance Planet’s ultrarunning article series. If you have questions, comments or feedback about “Chafing Problems and Some Solutions”, please leave it below in the comments section…

It may not sound like much, but chafing is one of the injuries that a runner faces constantly during training or racing. It’s hard enough in a half or standard marathon, you can easily imagine how terrible it will be in an ultra. A runner with some blood stains showing through shirt or shorts is not an uncommon sight for aid station crews. Fortunately chafing is one of the more easily preventable and treatable of the injuries related to running.

Common areas of occurrence

Chafing will occur wherever there are two skin surfaces rubbing together. Clothes too are a common cause, particularly those that have tough edges or seams that are in constant contact with the skin. The friction rubs your skin raw and the unavoidable sweating naturally makes it worse. The most susceptible areas on your body would be the upper thighs, crotch area, nipples, and armpits. For an ultramarathon you might be carrying a small belt bag or some other pack for fuel and hydration, so it’s not unusual to get chafing on your waist or lower back too.

Clothing

The first aspect to fix is clothing. Wearing shorts and shirts or singlets specifically designed for running can go a long way to prevent or at least reduce chafing in the areas mentioned above. Special mention goes to lightweight moisture wicking fabric. This kind of cloth is made in such a way that it draws sweat and perspiration away from your skin and onto the outer layer of the fabric. Besides the kind of cloth, the fit is important as well. As much as possible go for something that’s snug. Loose clothing is only comfortable in between sessions. All that loose cloth is just going to rub at your skin because of the constant movement of running.

Lubricants

This is another solution that can greatly reduce the friction between opposite skin surfaces that constantly come in contact. Petroleum jelly type products are the most frequent choices. Apply it on the relevant areas and on clothing or undergarment seams as well (such as the straps of a training bra for example). You may have heard that some ultrarunners even use a product called Bag Balm which is actually a salve for milking cows to lessen the chafing on their udders caused by the milking machines. The typical concern about skin lubricants for ultrarunners is how long it can stay on and offer effective protection. You may want to include this among your drop bag contingencies for races that will last a day or more.

Other solutions

Microporous medical tape is often cited as a good way to protect the nipples. This body part is probably considered the most sensitive and thus the most painful when chafed. Band Aid and other similar adhesive bandages serve the same function just as well. Since keeping your skin dry as much as possible is instrumental in preventing chafing, some ultrarunners report to have successfully used medicated powders specifically designed for skin irritation.

Treatment

Chafed skin is not simply going to go away after the race. Treat it like you would any other open wound. Chafed skin is just as susceptible to infection. Clean it with water, try not to irritate it with soap, and apply some anti-bacterial ointment on the more serious cases. It wouldn’t hurt to load up on vitamins, minerals and proteins to bolster your immune system.

Summary

Do you have questions about chafing problems and their solutions, or what you’ve read so far? Do you have any ultrarunning pointers of your own to add? Please leave your feedback, comments and questions below, and we promise we’ll respond.

Lucho joins us to answer your questions on breathing rate while running and should we try and control it (less and/or more), on lactate threshold (LT) and related terminology such as FTP (plus why LT is important, why LT is not the same as anaerobic threshold (AT), why AT should not be used, how LT relates to FTP and more), how come an elite soccer player can’t keep up with distance runners, why are triathletes much more private with their training plans than ultrarunners, brands of fuel, insight on why stride length shortens during a marathon and should we try and fix that, POlar Ownzone issues, Garmin watch info, how to deal with GI issues once they occur, when to expect speed increases with the Maffetone method, and how to use MAF for hill run training, the longest run when training for a 50k, and training plan questions.

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Ben Greenfield answers your questions on Isagenix products for health and weight loss and better alternatives, a quality vegan diet for an endurance athlete (lots of great examples and tips!), achy legs due to low electrolytes or something else, nutrition and training tips for female endurance athletes with painful pre-menstrual symptoms, fish oil, weight loss while training for an endurance event, and is maintaining your body in a state of ketosis a good thing for an endurance athlete. Ask your questions on our facebook page!

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This article is part of Endurance Planet’s ultrarunning article series. If you have questions, comments or feedback about “Nutrition and Energy Needs of Running”, please leave it below in the comments section…

As you may know there are typically three types of nutrients that you’re going to need as energy sources. These are carbohydrates, fats, and protein. Actually whether you’re walking, jogging, going at it in full throttle, or just standing still, you’re body is burning all three at the same. But the consumption for each occurs at different rates.

Level of effort affects the rates of consumption

These three types of nutrients are stored in your muscles and function as the immediate sources of energy. Other parts of your body also store these fuels in one form or another and are your reserve tanks so to speak. When the intensity and duration of your efforts are such that they used muscle stored fuel, it turns to reserves in other parts. Besides that, another go-to source will be whatever food you may still be in the process of digesting.

At a relatively slow pace it’s usually fats that get consumed more than carbohydrates, and protein is used up the least. As you increase your pace or put in harder effort, consumption of the fuel stored in your muscles increases and the ratio changes with more carbohydrates being burned relative to fat. If one were to rank the three nutrients in terms of demand, carbs get first place because it only takes a few hours of intense effort to burn up muscle and liver stored carbohydrates.

Carbohydrates and fats

Carbs may have a higher rate of consumption but the advantage is that compared to fats, it outputs a little more energy. At the maximum level you can absorb and deliver oxygen to your muscles and given you haven’t depleted your muscle carb stores, you can actually produce more energy. Take note however high carb consumption can only be maintained for a limited time. This is the reason why sprinters and competitive ultrarunners will always have a greater energy need for this nutrient.

This doesn’t mean that comparatively slow runners can take carbs for granted. Slow or fast, when you run out of muscle stored carb and don’t quickly replace it, you’re still going to hit the wall. Carbs in the muscle actually also help you burn fat more efficiently. A runner, who has trained poorly, particularly in the area of pacing, may likely suffer the disadvantage of not having adapted a more effective way to burn fat and established a slower rate of carb consumption. Another thing about getting depleted of muscle carb is that it may trigger a higher rate of protein burning and that kind of metabolism breaks down muscle tissue.

Training efficient consumption

The point of including your fuel system into your training and learning the proper ways to pace yourself during a race is to learn how to establish a flowing balance between your energy consumption and replenishment. This is one of the reasons why it’s a good idea to start slow and use a run-walk strategy. You control fuel consumption better and give your muscles a chance to continuously restock what it’s also continuously using up. You can’t simply rely on your body’s reserve tanks, not especially in distances of 100 kilometers or 100 miles.

Summary

Do you have questions about the nutrition and energy needs of running, or what you’ve read so far? Do you have any ultrarunning pointers of your own to add? Please leave your feedback, comments and questions below, and we promise we’ll respond.

On this episode of Ask the Ultrarunner, Lucho answers your questions on signs and symptoms of overtraining and when to take a break vs. when it’s OK to keep going; why is 90 strides a minute ideal for running; heart rate issues on long runs; training camps for ultrarunners, improving run performance with cross training at the gym on bike, rower, elliptical, etc; thoughts on the Crossfit Endurance/4 hour body approach to ultramarathon training; structure a training plan for a A race trail marathon, monthly half marathon trail races, a 50K trail race in June and weekly 5K cross country series; thoughts on the Maffetone method; will a bigger drop in a shoe help running; and more?

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Ben Greenfield answers your questions on buying discounted produce that’s near expiration, creatine for endurance athletes, why does one sneeze after pool swimming, raw egg whites in smoothies, reason for intense chocolate cravings, protein needs (and fat, and carbs) for female endurance athletes, and nutrition for a short-distance triathlete/multi-day bike racer.

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