Cramps

[adunni66]

Lately I've had to deal with some nasty cramps in my calves. This is a new problem. Its happened in the last two 5O K's I've nun and in a 50 mile I ran at the end of last year. I'm good about drinking and even take Electrolyte caps. I had crusty salt on my face so maybe I didn't take enough? I'm good about stretching and after some ice I was able to stretch pretty normally (well except when they started twitching on their own again). Anyway, I guess I'm asking what other people do. Supplements, exercises, intervals?

[willgotthardt]

It seems you are doing the right things...hydration/electrolytes (E-caps), so it's a tough call to know what else to suggest. Curious if you may have been taking Ibuprofen for a recent injury? Overuse can lead to cramping, as that's basically what the drug does, flush fluid from you tissue cells. I learned that the hard way early last year, never will take it again.

I do (and have done for the past 25+ years) simple toe/calf raises (set of 100) each day, which has to help I would think.

Will G.

[adunni66]

Thanks. I still wonder If I'm not getting enough salt. I have been taking one E-cap an hour (more or less) plus water, then sports drinks after about 20K or so. Maybe that isn't enough anymore. I was actually looking for some ibuprofen to take -- glad I didn't.

[chrisoconnor]

Cramps can be a number of things, I find. Salt's an obvious one. You may be one of those people who needs more. I have friends that take one pill an hour, some that take three pills an hour (depends on the brand and, I'm sure, the runner's diet.) Another thing to look at is calories. Are you getting enough? Are you running out of glycogen and hitting a wall? Are you pacing properly?

(I ask these questions like I know something at all, but I'm always trying to sort this stuff out for myself. As soon as I find myself settled on something, it changes.)

I think it depends on the situation whether ibuprofen will be a problem or not. I know Paula Radcliffe believed that anti-inflammatories had something to do with her Olympic marathon crash in 2004. I've had one bad experience which I believe had something to do with ibuprofen, but I've also taken it to great effect innumerable times and I haven't given up on it being a valuable tool. I'm just a little more careful with it.

[adunni66]

Someone at the gym I go to thought I might need more salt/water/food than I used to when I was lighter. I've been lifting weights more and have added muscle. Also, shockingly, I'm getting older. That advice sounds logical enough, I found similar advice on the web.

During the race, after my legs cramped, I drank extra water and took two extra E-caps. I was abel to run at just under my normal pace after about 30 minutes. My legs still twitched from time to time but it was manageable.

My calves are sore from the cramping but I have been able to run normally this week. I'm going to do a fairly long run this weekend where I eat/drink more. If my stomach tolerates that I'll try this new approach out during the Diablo Ultra next month.

[dennislauritzen]

Succeed! caps have 341 mg of sodium and work well for me. I've never had cramps since using them.

[dennislauritzen]

I meant to add that E-Caps do not have enough sodium for me. 40 mg per capsule is not enough by a long shot if you sweat a lot. That is why I go with Succeed caps.

[fredx]

I'm another dude who burns through salt faster than Exxon spills oil. In cool weather, one S-cap/hour works for me. In warm weather, 2/hour or perhaps even more is warranted. I've gotten to the point where I can feel the telltale signs of looming crampiness, and dose a bit more.

Another thing to keep in mind is dilutional hyponatremia, which is what happens when after exercise we stop taking salt caps and continue taking in liquids (water, coke, beer, etc.). The saline content in our fluid levels drops, and we become hyponatremic. I've learned to take an S-cap with my first beverage after a big run (i.e. 20+ miles).

Of course, your body is your own, it's different from mine, and your mileage may vary. With time, you'll come to discover what your body wants. In the mean time, try a little soup... If salt tastes good to you, that's a sign from Mother Nature.

See you on Mt. Diablo,

- Fred

[hippietrainer]

Ditto, the advice on electrolytes. If you were taking Endurolytes by Hammer, they only contain 110 mg Sodium per capsule. If you sweat alot over an extended period of time, especially when it's hot, then it's most likely not enough Sodium. Succeed! caps contain 340 mg Sodium or the equivalent of 3 Endurolyte capsules, so the brand of electrolytes you use will make a drastic difference. Most people, depending on body weight, approximately lose between 300 and 1200 mg of Sodium an hour during exercise. Obvious variables being temperature and exertion level. I'd try a Succeed cap every hour and see how that works. Also be sure you are drinking regularly(emptying a water bottle(or more in hot temps or long stretches between aid) between aid stations is a fairly decent marker) and fueling about 100 cal every 20-30 minutes. Lastly be sure you train on the terrain you'll be running on when possible. Sometimes those really hilly courses will cause you to spasm like mad if your muscles are not prepared. Diablo will be a good test for you. Good Luck!

Online Coach Brian

[mcdevitt1]

UltimaReplisher.com

have a great day !

[adunni66]

Thanks for all of the advice. I'm really looking forward to running Diablo again! I guess I'll see all of you there. A big thanks to dennislauritzen. I generally buy Succeed caps but ran out and picked up "brand X" at REI. I read the label after reading your post and noticed that the level of sodium was indeed MUCH lower.