To survive, you need to deal with the horrible hypos:
Hypoglycemia: low blood sugar. Eat during the event to keep your blood sugar level from plummeting, resulting in "hitting the wall." Signs include getting light headed or dizzy. Stop or slow and have a snack.
Hypokalemia: low body potassium levels. A product of dehydration and sweating.
Hyponatremia: low body sodium levels. Another product of dehydration and sweating. Use a sports drink to replenish sodium and potassium during the event.
Hypoxia: low blood oxygen. Walking at higher altitudes can produce real problems in taking in enough oxygen, especially while stressing the body through walking. Signs are lightheadedness.
Hypothermia: low body temperature. You cool off swiftly when slowing or stopping and need to be prepared to immediately cover up with an insulating garment at any stop. Carry a space blanket in your pack to use if needed. Signs are chills, shaking, mental confusion.
Blisters: Treat hot spots as soon as they appear, don't wait for them to grow into blisters. How to Prevent and Treat Blisters
Chafing: Sweat plus friction can leave you raw in all the wrong places - underarms, breasts, thighs, groin. Chafing Prevention
Muscle Pulls, Sprains, Pain: Pain is the way your body signals you to stop - it is injured. Do not "work through" a new sharp pain during the race. You risk long recovery or permanent disability by walking further and injuring yourself more. Suck in your pride and signal the event officials for first aid and transport off the course. To self-treat until further assessment, use the RICE method - rest, ice, compression, elevation. How to Treat a Walking Injury
Heat Illness: Heat illness can strike any time and can be life threatening. Learn the symptoms and treatments. Heat Stress Risk and Guidelines.
Dehydration: Drink and eat before you are thirsty and hungry and keep doing so throughout the event. Sports drinks can provide replacement sodium and potassium to keep your body in balance on long distance events.
Embarrassing Problems: Many walkers and runners have difficulties with exercise-related diarrhea, inconvenient need to urinate, lack of toilet facilities when you need them, and other items covered under Sensitive Subjects.
Recovery
In the 3 to 6 weeks following the ultradistance walk, cut back to walking for no more than 2-4 times a week. In the first week, walk only a half hour at a time. In the second week and third, work up to an hour for one or two of the walking days.
How Soon to Race Again?
Four to six weeks between distances 50K and more allows the body time to recover. Maintain your "tapering" base mileage between events if you schedule them that close together. Otherwise, build back up to your longer days and then taper in the four weeks before the next event.
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The Long Walks
Long Walks
Across a Continent
Ultramarathon Walks
Multi-Day Walks
Centurion - 24 and 18 Hr Walks
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Training
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Hazards and Recovery
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