Dreaded Marathon Cramps, Can they be avoided??

Roadpounder

Ran Dublin on Monday( second marathon), finished in 3.49 which is a PB of 21 minutes since my only other marathon in Dublin 2009. Followed P&D up to 55 miles per week and followed it more or less to tee. Ran 2* 22 miles and 1* 20. Had a time of in and around 3.40-3.45 in my head. Ran first half in 1.49 and felt very much comfortable all the way, had 3 gels, drank at all water stations and drank energy drinks provided.
At just after 20 miles, cramped in right calf, so shortened my stride, unfortunately didnt work, had to stop and stretch. This happened every 1/4 mile or so all the way to mile 25. Frustrating as I felt so strong and had the magic 3.40 in my head.

My question is , can the cramps be avoided, should I have taken as someone suggested, Diarolyte during the race. Still very happy with PB, but like everyboby else, want a bit more!

ThePiedPiper

A few thoughts:

1. Were you well enough hydrated the day before the race?
2. Were you well enough hydrated the morning of the race?
3. Was 3:40 a slight stretch goal? Maybe 3:45 was your limit this year, and you just pushed it slightly.

Roadpounder

Hi RunForestRun,

All very valid points. Felt I hydrated well day before, morning of race only drank small amount of water, maybe should have drank more. As regards 3.40 target, possibly a little quick to halfway at 1.48, did make a concious effort to slow down which was reflected in my time at 20 miles( 2.47.30). But I suppose you never know when the marathon is goin to bit you in the ar!e!!

ThePiedPiper

Roadpounder, for raceday hydrating, I'd recommend a pint of water with/straight after breakfast 2.5 hours before the race. For me, that's the perfect amount to be properly hydrated and long enough before the race that toileting isn't an issue in the early miles. It took me about 10 marathons to actually figure out all of the things that work best for me!

The Royal Scam

My buddy had the same problem altough he was hydrated enough. He used to suffer cramps all the time but all during the training this year and on all our LSR's there was no sign of it. Bang at 20 miles he got it during the marathon and it made a mess of his time.

Is there anything else other than not hydrating enough or salts that could be causing it?

I'm going to get him a tube of the Zero's and see what they are like but as I said , he has not got any cramps all year

ThePiedPiper

Lack of oxygen into the lungs could be a possible factor too. The wet, misty type weather there was on Monday might've meant that the % oxygen per breath getting into the lungs was slightly lower than normal. I wasn't running on Monday, I was there supporting, but I did a 20 mile run in very similar conditions about a year ago, and found it unusually tough during the faster paced miles.

Ceepo

RunForestRun wrote: »

Lack of oxygen into the lungs could be a possible factor too. The wet, misty type weather there was on Monday might've meant that the % oxygen per breath getting into the lungs was slightly lower than normal. I wasn't running on Monday, I was there supporting, but I did a 20 mile run in very similar conditions about a year ago, and found it unusually tough during the faster paced miles.

Just wondering where you heard of this. As it it the first-time I have heard of it. Not suggesting it's wrong just Didnt hear of it before.

ThePiedPiper

Just my own personal experience really ceepo. I'm not sure if there's any scientific evidence behind it, but I've always found those misty, cold conditions tough. Cold by itself, and I'm laughing..

Ceepo

RunForestRun wrote: »

Just my own personal experience really ceepo. I'm not sure if there's any scientific evidence behind it, but I've always found those misty, cold conditions tough. Cold by itself, and I'm laughing..

Not a fan of the cold myself lol

ThePiedPiper

On that topic, I was warned by a doctor once about training in freezing fog. It's meant to be extremely dangerous and harmful to the lungs. It didn't stop me doing a 16 miler in it one night, the sweat on my head had actually frozen at one stage!!! Hardcore..

ultraman1

drink tonic water in the week coming up to a long race or if ur trainin hard and gettin cramps,,afaik its the quinnine in it that helps against cramping,i used to get cramps in the middle of a long race race ,not any more

Ceepo

Not a scientist or a computer geek, (take me to long) so will go with a short version of this and hope it helps.

Cramps, there can be a few causes of them,
Some people say Muscle fatigue, dehydration, lack of salt's etc.
One that can be over looked but related to dehydration is Muscle dehydration.
When you hydrate before a race, (in the week before) this should be supplemented with minerals (magnesium, potassium etc) as well.
When you start to dehydrate in your race you lose fluid from your blood supply first, you drink, you replace to your blood supply, not your muscle's even drinking Diarolyte, Zero, etc.
So fill the muscles with the ammo before and the will start to fire when you need them.

Have a long winded version but this is the bone's of it

Brianderunner

Get a pair of calf guards and your calves will stop cramping. I had the same problem.

DublinDilbert

Have suffered from them myself but have found two things that work for me.

I use a few salt stick tablets in the few days before and morning. Also i try use zero tabs from two days before and popped two into my camel pack for the run.

Not a hint of a cramp on Monday and I ran 3:28. Done the same in longford marathon and again not a bother. Prior to this i've suffered quite a bit with cramps.

Rantan

had cramp problems in previous two marathons so wanted to avoid at all costs for monday. I targetted 3 areas:1. never took speed work seriously enough so increased speedwork for DCM13 - huge improvement all round and reckon imporved muscle tone and srtength helped avoid cramps2. electrolytes - got a bottle of salt stick tabs earlier in the month - took one or two per day leading up to the race - and 1 with each gel during the race - (tested them during long runs by the way)3. got the wife to rub out the knotty bits in my hams with her heel saturday before the race, gave her great pleasure to cause me intense pain and I was eternally grateful I already had that pre cramp "tingle" building in one spot she wiped it out!!result no cramps on monday and PB by 10mins - however I did feel the tingle at UCD flyover so went straight for teh JOhns Ambulance guys who had the deep heat - defo worked a treat - ended up with deep heat all over me as the guys squeezed about 1/4 of a big tube onto my hand!! no harm - you could argue that all thatr deep heat and the salt stick tabs are cheating but hey I dont mind!