Runner's Training Tips: cramping up

Fro your post I take it that you have run longer than 12 miles, so it wasn't fatigue. If the temps weren't sky high (and maybe if they were) it might be a lack of potassium in the blood stream. This is often a factor in cramping. Try upping you potassium intake. Bananas are a good source.

I am going to go out on a limb here. Before I do let me say that I am neither a sports scientist nor a exercise physiologist but I have been doing some reading tonight between this site and anther triathlon forum on the subject of cramping…apparently a common issue amongst endurance athletes.

 

So here goes... I think that what has probably happened is that to compensate for low mileage and anxiety you have increased your mileage rapidly and likely also your training intensity in an effort to catch up.

 

 My guy feel [from the articles below you can see it could be a number of factors] is that it is not electrolytes nor hydration that is the issue here. I think you are pushing harder than you are ready for.

 

To qualify what I am saying please read the following four articles:

 

http://www.sportsscientists.com/2007/11/muscle-cramps-part-1-theories-and.html

http://www.sportsscientists.com/2007/11/muscle-cramps-part-ii.html

http://www.sportsscientists.com/2007/11/muscle-cramp-part-iii.html

http://www.sportsscientists.com/2007/11/muscle-cramp-part-iv.html

 

In addition there is a fantastic thread in which Professor Tim Noakes explains the issue of cramping. You will have to excuse how laborious this thread gets:

 

http://forum.slowtwitch.com/gforum.cgi?do=post_view_flat;post=2297723;page=1;sb=post_latest_reply;so=ASC;mh=25;

 I hope this helps shed some light on a complex and common issue

Hi rpetreccajr,

I still think your advice is sound. Heck, I regularly take SloMag and the occasional Endurolyte. Its a good insurance policy which rules out electrolytes...

But it is really interesting to read these, I have a number of friends [self included] who pop a lot of electrolytes but still have problems with cramping...which makes you think that cramping is a Complicated Beast that even the experts struggle to fully understand.

.

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I am wondering, what is your overload/recovery cycle like through the week? Also, what percentage are you increasing your total weekly mileage per week?
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You ratio of long runs to recovery runs during the basebuilding phase should look similar to this:
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        Day: 1  2  3  4  5  6  7
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Distance: 3  1  1  2  1  2  1
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This means that your longesthardest run should be 3 times the distance of your easier runs, and all of these runs should be done at an easy 75-80% effort. make sure you are getting your two recovery runs in the two days after your long run. This will help you build endurance and give your muscular and connective tissue adequate recovery.
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Secondly, you want to make sure you are not exceeding your total weekly mileage by 5%. Increasing beyond this has a greater chance of cramping and injury. If you are keeping your recovery runs the same each week and only increasing your long run, then it seems like you are adhering to this rule, however, make sure you get in those rest days too1
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Please let me know if I can assist you with any further questions about your training, and good luck in your upcoming race!
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I am certified long-distance running coach with RRCA, and my information comes from my certification and training under their instruction.
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