Part three in our series on being prepared for all eventualities. Today we look at challenges triathletes sometimes face on the run. 

• Pacing Errors

  • Starting too fast or pushing the pace when a steady, continuous pace is better

  • Many of the problems below are all related to this. Don't go faster than you trained for. Be conservative especially in the first half of the run.

• Muscle cramps

  • Stop and gently stretch the cramping muscles to help them relearn to relax after contraction

  • Ensure you are drinking fluid with electrolytes

• Gastrointestinal Distress 

  • This can take the form of nausea, vomiting, diarrhea, stomach cramps, bloating.

  • Train your nutrition and execute your race plan. Often the problem is ingesting too much too quickly. Evenly space your target grams per hour of carbohydrate throughout the hour. 

  • Train with any nutrition that might be available on the race course. Don't try new foods on race day....except flat Coke later in the run. 

• Blisters

  •  If you tend to have blisters invest in good socks and also rub a little Body Glide or vaseline on the hot spots in transition.

  • Aid stations often have vaseline available and this is something that can be included in special needs bags at long course events.

• Joint Pain 

  • This can affect your knees, hips, ankles, foot, shins and is often due to tight muscles up the kinetic chain typically the glutes. 

  • Do whatever stretches you know for the hips, legs and back to help loosen them up and make sure to stretch the full chain not just the location of the issue. 

  • A very common issue on the run is pain on outside of knee or hip. This is often rooted in your glute medius (outside/back of hip) which often creates excess tension on the ITB resulting in friction on outside of knee or hip. Stretch: Cross one foot in front of the other and bend forward slowly from the waist. 

• Dehydration

  • Consume an electrolyte/carbohydrate drink regularly, keeping to the plan you developed in training. If it's hot, increase your target consumption.

• Hyponatremia

  • This is dangerously low sodium content in blood and it can result from drinking too much water. Be very careful not to consume too much water instead opting for a drink with electrolytes (including sodium).

• Overheating/Heat Stroke

  • On a hot day you need to slow down and change your goals. 

  • Be prepared with a hat and suncreen. 

  • Take breaks at aid stations not only for hydration but to have water poured on your skin.

• Chafing 

  • This can affect inner thighs, under arms, nipples

  • The right clothing will go a long way to avoiding this issue. If it is something you have experienced or feel you are at risk of, make sure to find the right race clothing to prevent it. 

  • Anti-friction tools like Body Glide and vaseline can help decrease or prevent the chafing.

• Mental Collapse

  • Even the best in world have dark moments so know that they are coming and prepare for them with the self-talk and mantras.