Leg cramps during long runs - any solutions?
Discussion
Posting this here because I thought I might get some more specific answers than in the health section.
I’ve read up on this loads but it seems nobody really agrees on what causes it and what can prevent or get rid of it.
I’ve always suffered from cramps in my legs. It’s especially bad when running though. Sometimes I can manage it during a race but often in longer races, it completely finishes my race and I’m reduced to just staggering about trying to stretch out cramps in various muscles. In some cases (particularly the “adductor longus” muscle up the inside of my thigh) it’s unbearably painful and I’ve found there’s virtually no way to stretch that one out.
For me the cause always seems to be sweating out ridiculous amounts of salt whilst running. It’s something I obviously can’t control but suspect it’s why most people who get cramp suffer from it.
Everyone I’ve ever spoke to seems to have a slightly different way of trying to deal with it, I wondered if anyone has found any surefire way to deal with it??
My own strategy is a bit hit and miss really;
I try to obviously train more and improve my general fitness, that is definitely the biggest help, but also the hardest to do with time constraints. Life gets in the way etc!
Managing the effort level during long races (which is frustrating if you know you can go faster)
Not drinking alcohol for at least a week before a long race
Making sure I’m really well hydrated a day or two before a race
Liberal use of electrolyte tablets in my water bottles during the race.
However, even at my fittest, and even with decent weather (cool, not sunny) it’s always cramp in my legs that does for me in races.
The best short term relief is a decent swig of a strong electrolyte solution but I’m concerned not to overdo that as I have read it can really cause some issues if you take too much.
Does anyone have any other suggestions? Im willing to try anything vaguely sensible really!!
Sorry it’s a bit of a waffling post!
I’ve read up on this loads but it seems nobody really agrees on what causes it and what can prevent or get rid of it.
I’ve always suffered from cramps in my legs. It’s especially bad when running though. Sometimes I can manage it during a race but often in longer races, it completely finishes my race and I’m reduced to just staggering about trying to stretch out cramps in various muscles. In some cases (particularly the “adductor longus” muscle up the inside of my thigh) it’s unbearably painful and I’ve found there’s virtually no way to stretch that one out.
For me the cause always seems to be sweating out ridiculous amounts of salt whilst running. It’s something I obviously can’t control but suspect it’s why most people who get cramp suffer from it.
Everyone I’ve ever spoke to seems to have a slightly different way of trying to deal with it, I wondered if anyone has found any surefire way to deal with it??
My own strategy is a bit hit and miss really;
I try to obviously train more and improve my general fitness, that is definitely the biggest help, but also the hardest to do with time constraints. Life gets in the way etc!
Managing the effort level during long races (which is frustrating if you know you can go faster)
Not drinking alcohol for at least a week before a long race
Making sure I’m really well hydrated a day or two before a race
Liberal use of electrolyte tablets in my water bottles during the race.
However, even at my fittest, and even with decent weather (cool, not sunny) it’s always cramp in my legs that does for me in races.
The best short term relief is a decent swig of a strong electrolyte solution but I’m concerned not to overdo that as I have read it can really cause some issues if you take too much.
Does anyone have any other suggestions? Im willing to try anything vaguely sensible really!!
Sorry it’s a bit of a waffling post!
I take a Salt Stick capsule before I go for a run, I used to suffer badly post run with headaches even though I was staying hydrated before my runs more so in warm\hot weather, since taking these capsules the headaches have totally stopped, they also do chewable tablets which you can take while on a run.
Deffo worth a try.
Deffo worth a try.
I would o for a deep tissue massage on those muscles that cramp and see if you have any specific knots or tender spots that are causing you an issue.
I would also find a decent physio to give you specific stretches - I think maybe skipping or an tension band might help you.
Hydration and salts aside, its most likely you are going too fast too soon.
Martyn76 said:
I take a Salt Stick capsule before I go for a run, I used to suffer badly post run with headaches even though I was staying hydrated before my runs more so in warm\hot weather, since taking these capsules the headaches have totally stopped, they also do chewable tablets which you can take while on a run.
Deffo worth a try.
I’ve never heard of those but I’ll look them up and give them a try. Getting really bad headaches 2-3hrs after a long run is also a problem, which again is something hydration-related. Deffo worth a try.
My understanding is that it is a conditioning thing only, and it is a limiting factor, like fatigue or breathlessness or heat exhaustion, that differentiates the winners from the rest. Improved condition leads to better vascular supply.
Volume depletion (dehydration) would plausibly reduce supply, so is a thing to watch, but the idea of specific minerals being the problem, or cure, has never been proven.
Volume depletion (dehydration) would plausibly reduce supply, so is a thing to watch, but the idea of specific minerals being the problem, or cure, has never been proven.
I suffer from these and varies in which part of the leg and calve. Almost always happens during hardest efforts (during a marathon or hill sprint) and thus I have concluded as above: conditioning and training. You're asking too much of yourself (well, I am). I am confident I am hydrated and not convinced re: salt issue but we may all be different but there is quite a wide belief it's due to asking too much of yourself. Do you warm up properly / monitor your training load? (Are easy days easy enough?) I am gonna try sports massage to see how that goes too.
Agree with others that it's a conditioning rather than a biochemical thing. Strength and mobility required.
If the pH of your blood, hydration or electrolytes were off, you'd be getting cramping everywhere. That being said your weak spot will probably give up first when biochemistry becomes marginal.
If the pH of your blood, hydration or electrolytes were off, you'd be getting cramping everywhere. That being said your weak spot will probably give up first when biochemistry becomes marginal.
oddman said:
Agree with others that it's a conditioning rather than a biochemical thing. Strength and mobility required.
If the pH of your blood, hydration or electrolytes were off, you'd be getting cramping everywhere. That being said your weak spot will probably give up first when biochemistry becomes marginal.
I suspect this and the last few comments get to the nub of it. I’m not fit enough! I know working on my fitness helps massively, but I suppose cramp will always be a limiting factor as it seems that no matter how fit or unfit I am, it’s always cramp that stops me before anything else. If the pH of your blood, hydration or electrolytes were off, you'd be getting cramping everywhere. That being said your weak spot will probably give up first when biochemistry becomes marginal.
Interestingly though, what you say about getting cramp everywhere - that does happen, I get cramp in my arms, fingers, shoulders, and even in my toes. These aren’t all related to running, but they do seem to happen when I’m generally quite exhausted.
Anyway, seems like the consensus is “get fitter to reduce cramp”. I’ll go with that, but the electrolyte/salt thing also seems to have an effect (even if it’s mainly placebo effect).
Gassing Station | Sports | Top of Page | What's New | My Stuff