Recently, I had the opportunity to spend the weekend in beautiful Central Oregon, running the Cascade Lakes Relay. 216.6 miles through the high desert and all the heat, smoke, and trail dust that implies. I've done this race several times but it's a challenge every year, so as we're approaching the fall race season (and Hood to Coast) I thought I would share some of the things I've learned along the way to make it a safe and FUN experience.
** Related to hydration and fuel: avoiding the dreaded "runner's gut." If you want avoid having to use every portable restroom along the way because of cramps and diarrhea, there's very simple solution: Don't eat too close to your run, don't load up on the sugars (fruit juices and "sports" drinks especially), and make sure you are drinking enough water!
If your body is trying to process too many simple sugars without enough water, it creates an imbalance in your gut that leads to the pain, nausea and ... well, we don't need to describe the last part.