Dr Inia Raumati's top tips for racing and surviving a stage race

Emergency doctor Inia Raumati is an experienced multi-stage racer from New Zealand who is getting close to setting a new world record for completing eight of these extreme events this year. 

Here, he imparts his well-tested words of wisdom for anyone looking to take on the challenge.

Dr Raumati writes, "If you have run the odd multi-stage self-supported race before, you have probably learnt - or experienced - most of these points the hard way. Or if not, you may know someone who has.

Let me try and save you some pain and suffering (but not too much - as that’s half the fun), so that your race isn’t cut short by an avoidable error.

These are common reasons most people DNF (Do Not Finish):

1. Your preparation has been all wrong
2. Blisters
3. Too heavy a pack
4. Gastrointestinal issues
5. Race injury (rare)

1. WRONG RACE PREPARATION 

In terms of preparation, I’m not an expert and this is a very individual thing. I do not train anywhere near what most coaches would recommend. I simply don’t have the time to put in the mileage, or a flexible lifestyle to stick to a detailed training program.

But what I do have, through experience, is a deep understanding of my body and it's TRUE physical and mental limits to maximise my chances of finishing.

I train my weaknesses, do more strength and mobility training than running, and where possible, train for conditions worse than expected. If you are going to race 7 days, 250kms, self supported with a pack, then you need to train with a pack on your back.

Trial your race hydration, snacks and meals under race conditions.

Put mileage in your shoes, which includes walking if you are planning to walk. Some shoes are awesome for running, but may give you pain and blisters when you walk for long periods.

Train back-to-back long days, and if possible sleep rough in-between. And always have a backup plan for if (when) things go wrong, especially with the following issues.

2. BLISTERS

Blisters and other foot-related issues are probably the most common reason for DNF, or the start of a runner’s demise. Yes they cause pain (suck it up), but they can also alter your gait, slow you down and make you miss cut-off times.

I have a well practiced foot routine, which includes appropriately-sized and trialled shoes with woollen socks (see preparation). So for me, foot care is minimal.

Simple paper tape on areas of potential friction, (for me the heel and arch) + Blister Stop Wool between the toes (from the good guys at That’s It) + a high-cut woollen, padded running sock. I carry anti-chafe cream (essential for other parts of your anatomy), needles, and Compeeds as my backup plan if extra protection or dealing with blisters is required.

Carry a pair of jandals (flip flops for you non-Kiwis) or similar to wear around camp after each day's running. They let your feet air and dry out any hot spots. Don’t immediately tape over areas when you finish. Clean them, let them dry, and if necessary pop blisters, but let your feet air out and reassess them in the morning.

3. TOO HEAVY A PACK

Don’t carry unnecessary stuff! The heavier your pack, the more energy you burn, the slower you run, and the more stress it placed on your entire body. Packing well does come with a bit of practice. Luckily these days most races have a WhatsApp group or similar, so if you are struggling with your kit, ask for help.

Depending on the event, you should ideally have a pack under, or close to 10kg not counting water. If it's 13kg, you're either a big unit, or a super hungry fella.

A pro-tip that many don’t think about, is packing the light stuff at the bottom and heavy stuff at the top. This prevents pack sway, back and shoulder pain, and friction.

Pack kit required for the day on the front and outside pockets, including a small dry bag with toilet paper/wet-wipes and hand sanitiser.

4. GASTROINTESTINAL ISSUES

There’s nothing worse than vomiting or sh*****g your way out of a race (hey, we have all been close). So there are some protocols to prevent upsets. 

Maintain food and environmental hygiene.

Always carry hand sanitiser and use frequently.

Don’t let other racers wear shoes or sandals in the tents. It transfers bugs in from the toilets etc.

Try and distance yourself from people who are obviously sick (this can be quite difficult).

Besides infective causes of gastric upset, what usually leads to a racers' gastric downfall is an inability to tolerate food and electrolyte choices (again see preparation).

Drinking too little or too much, and running too fast for your body in the conditions, are also common causes for failure.

Hydration is a massive running topic and beyond the scope of this article. Typically, drinking to thirst is recommended as long as you are drinking a mix of electrolyte and fluids and you have PRACTICED - and have an idea of how much you normally drink.

I prefer water bottles and flasks over hydration bladders. It means I can have one for plain water and one for an electrolyte/carbohydrate drink. I also have a visual clue to how much I am drinking between aid stations.

The inability to tolerate food or fluids is often the first sign that you need to slow down. It’s often tempting to push on, and if you’re close to the finish that may work, but it tends to end in disaster in the heat.

Recently in Namibia the temperature hit 57 degC at midday. During that time I could only walk, and did most of my running early in the morning and in the evening when the temperature dropped and I could drink and run again.

I also load and use Curranz during the race, which I have found not only helps with the fatigue issues of running so many long events, but has the added benefit of helping control my typically sensitive gut.

RACE INJURIES

Race injuries are typically unavoidable and just bad luck.

But, fatigue due to inadequate preparation, bad feet, a heavy pack, or poor nutrition/hydration can increase your risk of injury. Do the best you can in every other aspect, and focus on the things you can control – and get out there, and just give a multi-stage a go!