Ultramarathon Comprehensive Injury Prevention

Alexandra Warrick, Jovauna Currey, Brandee Waite

Research output: Contribution to journalReview article

Abstract

Purpose of Review: This paper aims to review injury prevention for ultramarathon runners during training, race day, and recovery. Recent Findings: 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. Pre-race training environment that mirrors race day terrain and climate is preferred. Customized nutrition and hydration strategies are recommended. Further research is needed regarding various carbohydrate/fat nutrition strategies. Summary: There are numerous reviews of ultramarathon running-related injuries, which often include discussion on symptoms, treatment options, and how to improve race day performance. 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. Pre-race and race day nutrition is highlighted with a discussion on high-carbohydrate low-fat diet vs. low-carbohydrate high-fat diets. Prevention of gastrointestinal distress and exercise-associated hyponatremia are also reviewed.

Original languageEnglish (US)
Pages (from-to)186-194
Number of pages9
JournalCurrent Physical Medicine and Rehabilitation Reports
Volume7
Issue number3
DOIs
StatePublished - Sep 15 2019

Keywords

  • Endurance sport
  • Injury prevention
  • Nutrition
  • Running
  • Ultramarathon

ASJC Scopus subject areas

  • Physical Therapy, Sports Therapy and Rehabilitation
  • Rehabilitation
  • Orthopedics and Sports Medicine
  • Medicine (miscellaneous)

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