Electrolytes

Mos Eisley

Just wondering do you have any advice on electrolyte replacement during marathons? I have never experienced cramps of any significance during my long runs or in my one previous marathon but after reading some articles lately its made me think a bit. For long runs 18M+ I take water and some gels with me but never really considered electrolyte loss.

Thanks Folks!

Clearlier

There's loads and loads of often conflicting advice about how to reduce/remove cramping. If you have never experienced it then I'd just keep doing what you're doing. No point in fixing a problem that you haven't got in a way that doesn't even work for most people.

Krusty_Clown

Clearlier wrote: »

There's loads and loads of often conflicting advice about how to reduce/remove cramping. If you have never experienced it then I'd just keep doing what you're doing. No point in fixing a problem that you haven't got in a way that doesn't even work for most people.

This. Plus your gels will contain electrolytes.

rom

http://www.acemyrace.com/gels.html

Powerbar/gel have been very popular for this reason.

Enduro

I've run 244km this year in the middle of the summer heat without taking anything specific for electrolytes. Don't be a marketing man's dream customer! Stick to what you're doing.

Rantan

I had issues with serious cramping in two marathons - both at about miles 22 - 24. so I got a bottle of saltstick caps for training for the next one didnt have any serious issues during the race but did get the pre cramp "tickle" at the usual mile. Deep heat seems to stop them from developing for me anyway - for DCM 12 I asked the missus to wait for me around mile22 with some. THe Johns ambulance guys sometimes have it too , in Cork this year I asked one of the young guys who were on bikes if he had any - he didnt but he busted on ahead to an aid station on got some and found me further on the road...the little legend

rom

Enduro wrote: »

I've run 244km this year in the middle of the summer heat without taking anything specific for electrolytes. Don't be a marketing man's dream customer! Stick to what you're doing.

Everyone is different. It is what they are used to. It would be interesting to know what you are taking for that event. You are hardly doing it all on water alone

Rantan

Enduro wrote: »

I've run 244km this year in the middle of the summer heat without taking anything specific for electrolytes. Don't be a marketing man's dream customer! Stick to what you're doing.

you have...we haven't!!:p

Mos Eisley

Thanks for clearing that up for me, I certainly am not a marketing mans dream! Only bought a gps watch a few months ago after years of fairly successful running and triathlons.I plan taking 4 gels during the race so that should do the trick. Just read a few horror stories of lads collapsing due to loss of salt in long distance races.

Cheers

rom

Mos Eisley wrote: »

Thanks for clearing that up for me, I certainly am not a marketing mans dream! Only bought a gps watch a few months ago after years of fairly successful running and triathlons.I plan taking 4 gels during the race so that should do the trick. Just read a few horror stories of lads collapsing due to loss of salt in long distance races.

Cheers

That is due to drinking too much water. Ron Hill set world records for the marathon without drinking anything.

Peterx

Mos Eisley wrote: »

Thanks for clearing that up for me, I certainly am not a marketing mans dream! Only bought a gps watch a few months ago after years of fairly successful running and triathlons.I plan taking 4 gels during the race so that should do the trick. Just read a few horror stories of lads collapsing due to loss of salt in long distance races.

Cheers

check to ensure your gels contain electrolyte, if not then you may need to also use additional electrolyte - either in saltstick or soluble tablet form.
I had plenty of gels but suffered a lot in the closing stages of my last marathon due to lack of salt/electrolyte.

Rantan

rom wrote: »

That is due to drinking too much water. Ron Hill set world records for the marathon without drinking anything.

yeah - during a warm marathon I will normally put most of the water down the back of my neck on on my head to try and keep cool. Another thing to consider is not mixing too much water and sports drinks during a marathon - you are prob better off sticking to one or the other...

Enduro

rom wrote: »

Everyone is different. It is what they are used to. It would be interesting to know what you are taking for that event. You are hardly doing it all on water alone

Everyone is indeed different. But one thing we can say for sure is that up until about 15 years ago everyone managed without any gels/electrolyte tabs. To add to your excellent Ron Hill example, how many electrolyte tabs did John Tracey use setting the Irish marathon record?

What you are used to can be changed through stress and adaptation. That's the whole point of training after all... put the body under stress, change what it is used to, and it will adapt accordingly.

Personally, I'm not a fan of water. So that 244km was done on a mix of fizzy drinks and fruit juices/smoothies. No gels, no enegy bars, no energy drinks, no electrolyte tabs etc. Similarly in the UTMB (160+km, 10000M climb and descent, temperatures above 20 during the daytime, took me 24:44 to run), was mainly done on coke, water and fruit juice.