Preventing a DNF in the Desert
From Multi-Sport Magazine
The first thing to remember when you start thinking about doing a desert run is that a desert is not a desert is not a desert. What we mean is that not all deserts are created equal and each desert terrain offers up its own unique challenges. In other words do some research on the specific desert you are about to encounter and train accordingly. Remember also that your stereotypical vision of an overbearingly hot, totally sandy expanse may not fit the specific race you are about to tackle.
Perhaps the most useful thing to bear in mind is that while desert running you are likely to be exposed to a myriad of elements from extreme heat to biting cold; from still humidity to gusting winds; and definitely do not be tempted to believe that it does not rain in the desert!
While only you can ensure that your body is ready for the kind of physical challenge you are about to tackle; it needs to be said that your body takes an altogether different kind of battering out in the desert. Feet, hands and face need to be protected more vigorously and with some ingenuity as well as with available products. The temptation to ignore small niggles as you aim for a distant finish line should be checked. Races that go on for a number of days require you to take special care of small problems before they become big problems.
Your Feet:
Without a healthy pair of feet, you will struggle to finish any race – never mind one that takes you over the sometimes-varied terrain of a desert during a multi-day event. There are, however, ways to toughen up your feet before even getting to your race.
Nadia Arndt, race organiser of the Kalahari Augrabies Extreme Marathon and a keen trail runner, swears by a trick she picked up from legendary adventure racing scribe, Lisa de Speville. They treat their feet with Friar’s Balsam for up to three weeks prior to an event.
Before applying the Friar’s Balsam, they rub down their feet with a pumice stone paying special attention to callouses and areas of hard skin. Friar’s Balsam is then applied to potential blister spots and allowed to dry. Once dry, dust your feet with powder. This ritual is conducted three to four times a week. Beware, however, that this treatment does leave your feet looking less than glamorous. (check out Lisa’s website for the full version of this “recipe” – www.ar.co.za)
When you get to your race there’s a whole new level of attention that needs to be considered. It’s not worth ignoring the start of any sort of chaffing on your feet. Attend to it immediately. Stop; take off your shoes and socks and remove any sand or debris that may be causing the problem.
Gators are especially useful in helping to prevent sand, dirt and debris from gaining access to your feet. Remember that prevention is always better than cure in a multi-day event.
By ensuring you look after your feet in the first half of the race; you will make sure they get to the second half of the race unscathed. And more importantly – you will make sure that you get to the last 10 kilometres. As Leo Rust of Adventure Inc points out; “this is where the race is made or lost. Here is where you make up time”.
He also advises the use of specialised footwear. “Your choice of footwear, for example, may not be ideal for a five kilometre time trial, but a more sturdy and supportive shoe will help you deal with the extra weight and pounding of you and your pack.”
Your Face:
Unless you want to end up looking about 20 years older than you are; it’s advisable to understand that the desert elements can wreak havoc on any other anti-ageing precautions you are taking.
Running for hours in the desert can expose you to the sun and to wind. While many of us are well versed in the implications and preventative measures associated with dealing with the sun – the wind should also be considered when planning skin care routines.
The wind can leave your skin dry, chapped and even burned – and can whip up an all natural exfoliation treatment that is not altogether as good for one’s skin as a spa treatment would be.
Sunscreen is obviously vital as it provides protection from the sun and is a good moisturiser; but covering your face is a good way of creating a barrier against the wind damage. Something like a buff is particularly good as they are lightweight and flexible in the range of uses they provide. They’re also great for preventing flying miggies (or sand) from hurtling down your throat.
If you’re not put off by the smell or feel of petroleum jelly – this can also be applied to your face to act as a barrier against windburn. It’s not going to stop anything getting down your throat, however, and may end up causing sand to adhere to your face during the race.
Some trail running bloggers also recommend putting ear buds in your ears to prevent muck building up in these orifices. This is also useful for runners who experience ear-ache whilst running in the wind or cold.
Your kit:
All good trail running races will provide you with a list of required items that you will be forced to carry at all times. Desert running is no different. All the elements that apply to trail running are amplified in a desert run. When it’s hot – it’s very hot. When it’s cold – it’s very cold. When it blows – it howls.
Facing these elements and potential injury means that you need to be more prepared than ever so undertake the necessary research on the race or area you are about to tackle. Then test the products and procedures that could make a difference between a finish and a DNF in the Desert!
DO’S AND DONT’S OF DESERT RUNNING
Estienne Arndt, the race director of the trail run that takes runners through the Kalahari shares his advice for athletes aiming to take on the Kalahari Augrabies Extreme Marathon held every year in October.
Do’s
- After sandy sections, empty your socks.
- Prepare your feet before the event. If you blister easily, toughen them.
- Wear decent eyewear to prevent sun/wind burn.
- High factor sun block is a must.
- Carry buff or similar – cool in day, warm at night.
- Carry space blanket – night temperatures drop.
- Wear decent trail shoes.
- For mental re-assurance, carry a small quantity (500ml) of bottled water in your pack.
- Carry insect repellent and antiseptic cream (Zambuk).
- Carry a blister kit.
- Concentrate on route markers all the time.
- Consult route instructions constantly.
- Train with pack.
- During the night section, have a very good torch that casts a beam, not just lights the area at your feet.
Dont’s
- Don’t use new equipment for the first time at start of event.
- Do not ignore blister or irritation in your shoe; attend to it immediately. No matter how fit you are, if your feet are shredded, you cannot continue with the event.
- If the crew notice a problem, listen to them and don’t say “I’m ok.” That’s the first indication to the crew that things are not ok.
- Don’t put your map/handbook into your pack – carry it.
- Don’t just follow the person in front of you – they may be lost.
- Don’t ever move a route marker, no matter how convinced you are that it may be incorrect.
Preventing a DNF in the Desert
From Multi-Sport Magazine
The first thing to remember when you start thinking about doing a desert run is that a desert is not a desert is not a desert. What we mean is that not all deserts are created equal and each desert terrain offers up its own unique challenges. In other words do some research on the specific desert you are about to encounter and train accordingly. Remember also that your stereotypical vision of an overbearingly hot, totally sandy expanse may not fit the specific race you are about to tackle.
Perhaps the most useful thing to bear in mind is that while desert running you are likely to be exposed to a myriad of elements from extreme heat to biting cold; from still humidity to gusting winds; and definitely do not be tempted to believe that it does not rain in the desert!
While only you can ensure that your body is ready for the kind of physical challenge you are about to tackle; it needs to be said that your body takes an altogether different kind of battering out in the desert. Feet, hands and face need to be protected more vigorously and with some ingenuity as well as with available products. The temptation to ignore small niggles as you aim for a distant finish line should be checked. Races that go on for a number of days require you to take special care of small problems before they become big problems.
Your Feet:
Without a healthy pair of feet, you will struggle to finish any race – never mind one that takes you over the sometimes-varied terrain of a desert during a multi-day event. There are, however, ways to toughen up your feet before even getting to your race.
Nadia Arndt, race organiser of the Kalahari Augrabies Extreme Marathon and a keen trail runner, swears by a trick she picked up from legendary adventure racing scribe, Lisa de Speville. They treat their feet with Friar’s Balsam for up to three weeks prior to an event.
Before applying the Friar’s Balsam, they rub down their feet with a pumice stone paying special attention to callouses and areas of hard skin. Friar’s Balsam is then applied to potential blister spots and allowed to dry. Once dry, dust your feet with powder. This ritual is conducted three to four times a week. Beware, however, that this treatment does leave your feet looking less than glamorous. (check out Lisa’s website for the full version of this “recipe” – www.ar.co.za)
When you get to your race there’s a whole new level of attention that needs to be considered. It’s not worth ignoring the start of any sort of chaffing on your feet. Attend to it immediately. Stop; take off your shoes and socks and remove any sand or debris that may be causing the problem.
Gators are especially useful in helping to prevent sand, dirt and debris from gaining access to your feet. Remember that prevention is always better than cure in a multi-day event.
By ensuring you look after your feet in the first half of the race; you will make sure they get to the second half of the race unscathed. And more importantly – you will make sure that you get to the last 10 kilometres. As Leo Rust of Adventure Inc points out; “this is where the race is made or lost. Here is where you make up time”.
He also advises the use of specialised footwear. “Your choice of footwear, for example, may not be ideal for a five kilometre time trial, but a more sturdy and supportive shoe will help you deal with the extra weight and pounding of you and your pack.”
Your Face:
Unless you want to end up looking about 20 years older than you are; it’s advisable to understand that the desert elements can wreak havoc on any other anti-ageing precautions you are taking.
Running for hours in the desert can expose you to the sun and to wind. While many of us are well versed in the implications and preventative measures associated with dealing with the sun – the wind should also be considered when planning skin care routines.
The wind can leave your skin dry, chapped and even burned – and can whip up an all natural exfoliation treatment that is not altogether as good for one’s skin as a spa treatment would be.
Sunscreen is obviously vital as it provides protection from the sun and is a good moisturiser; but covering your face is a good way of creating a barrier against the wind damage. Something like a buff is particularly good as they are lightweight and flexible in the range of uses they provide. They’re also great for preventing flying miggies (or sand) from hurtling down your throat.
If you’re not put off by the smell or feel of petroleum jelly – this can also be applied to your face to act as a barrier against windburn. It’s not going to stop anything getting down your throat, however, and may end up causing sand to adhere to your face during the race.
Some trail running bloggers also recommend putting ear buds in your ears to prevent muck building up in these orifices. This is also useful for runners who experience ear-ache whilst running in the wind or cold.
Your kit:
All good trail running races will provide you with a list of required items that you will be forced to carry at all times. Desert running is no different. All the elements that apply to trail running are amplified in a desert run. When it’s hot – it’s very hot. When it’s cold – it’s very cold. When it blows – it howls.
Facing these elements and potential injury means that you need to be more prepared than ever so undertake the necessary research on the race or area you are about to tackle. Then test the products and procedures that could make a difference between a finish and a DNF in the Desert!
DO’S AND DONT’S OF DESERT RUNNING
Estienne Arndt, the race director of the trail run that takes runners through the Kalahari shares his advice for athletes aiming to take on the Kalahari Augrabies Extreme Marathon held every year in October.
Do’s
- After sandy sections, empty your socks.
- Prepare your feet before the event. If you blister easily, toughen them.
- Wear decent eyewear to prevent sun/wind burn.
- High factor sun block is a must.
- Carry buff or similar – cool in day, warm at night.
- Carry space blanket – night temperatures drop.
- Wear decent trail shoes.
- For mental re-assurance, carry a small quantity (500ml) of bottled water in your pack.
- Carry insect repellent and antiseptic cream (Zambuk).
- Carry a blister kit.
- Concentrate on route markers all the time.
- Consult route instructions constantly.
- Train with pack.
- During the night section, have a very good torch that casts a beam, not just lights the area at your feet.
Dont’s
- Don’t use new equipment for the first time at start of event.
- Do not ignore blister or irritation in your shoe; attend to it immediately. No matter how fit you are, if your feet are shredded, you cannot continue with the event.
- If the crew notice a problem, listen to them and don’t say “I’m ok.” That’s the first indication to the crew that things are not ok.
- Don’t put your map/handbook into your pack – carry it.
- Don’t just follow the person in front of you – they may be lost.
- Don’t ever move a route marker, no matter how convinced you are that it may be incorrect.