The long distance runner’s guide to injury prevention and treatment.
In: Krabak B, Lipman G, Waite B, editors. 2010 27:1877–91 This article describes an increasing trend in participation of runners over the past 33 years, including a larger participation in older runners, women runners, and the average number of annual finishes for individual finishers. Historical analysis of participation in 161 km ultramarathons in North America. Papers of particular interest, published recently, have been highlighted as: Prevention of gastrointestinal distress and exercise-associated hyponatremia are also reviewed. Pre-race and race day nutrition is highlighted with a discussion on high-carbohydrate low-fat diet vs. This review rather focuses on recent findings in ultramarathon injury prevention including pre-participation screening, training recommendations, shoe selection, foot strike patterns, blisters, and environmental issues. There are numerous reviews of ultramarathon running-related injuries, which often include discussion on symptoms, treatment options, and how to improve race day performance. Further research is needed regarding various carbohydrate/fat nutrition strategies. Customized nutrition and hydration strategies are recommended. Pre-race training environment that mirrors race day terrain and climate is preferred. Injury prevention starts with a training plan that emphasizes a gradual increase in distance interspersed with speed work, long runs, strength training, and active recovery. This paper aims to review injury prevention for ultramarathon runners during training, race day, and recovery.
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