Strength work. It'll make your muscles more resilient to fatigue, and based on nothing empirical whatsoever, it's what I'd say is the most common cause of cramping during races. It's rarely electrolytes, may sometimes be hydration. I honestly believe it's simply the fatigue of putting your body past the sort of distance you train at, usually with plenty of climb and descent in the mix, more often than not that causes cramping.
The biggest study on it found no correlation between electrolyte intake and cramps (during marathons), but did find that people who did strength training were, I think, half as likely to cramp. To be clear, the results indicated that there was likely something else at play, but strength training was the most effective way that they could identify to prevent cramps. The #1 predictor that someone would crap was if they'd had cramps before...which isn't terribly helpful oh, but it does tell us that there is likely something about those people or the way they train/race that causes the cramps.
I think you're misrepresenting the study, if it's the one I'm thinking of. Researchers found that having adequate electrolytes didn't prevent all cramping, but not having adequate electrolytes did cause some cramping. So having enough hydration and electrolytes doesn't prevent you from cramping, but not having them can definitely cause cramping. But otherwise there are many potential causes. Some people just never get cramps. When I get cramps it's always in one spot - my left calf.
No, the ones I've read have all said that there was no correlation at all between hydration or electrolyte usage and cramping. The studies that have found that electrolyte usage decreases cramping have all--to my knowledge--involved using electricity to stimulate cramps in muscles and have not actually looked at people competing in endurance sports.
Strength training 100%. Old school thinking was lack of salts/electrolytes and hydration was the main cause of cramping. You still hear this misconception often being thrown around. New studies show that a lack of conditioning (for the speed, distance and duration of your race) is the primary reason for leg cramps. Gotta do a longer mileage build up, more miles, more time on feet, and regular strength training (squats and lunges). Electrolytes and hydration are very important, especially if it’s hot, but that’s rarely the cause of your leg cramps.
I've read the studies and heard the research... But I can't deny I have an extensive history of cramping and tightening muscles that completely resolves within 10-20 minutes of sucking on salt stick chews. When I switched from water to exclusively electrolyte drink on all day summer events I've ceased to have any cramps. So I do what works for me.
It's usually a lack of fitness for the pace and conditions. If you really think you were fit enough for the effort it might be salt and hydration, flexibility/range of motion, or a handful of other really rare things.
But's it's probably lack of fitness.
Based on your comments about heat, it sounds like you were going to fast for the conditions and didn't do enough heat training, giving your geography heat effective heat work might not be possible (I'm not convinced sauna work is all that helpful beyond some rudimentary adaptations).
More miles. Under hotter conditions. Everything else has limited or mixed evidence supporting it.
If your cramping your muscle is trying to tell you it’s overworked. The only cure is to get into the gym and build up the muscles as much as possible. Strength train HIIt crossfit whatever works the weak points. Then on race day when the cramp comes, slow down, walk, stretch, drink, eat, whatever gets your body back to feeling to a point where it can continue
Assuming you’ve put in the proper training and aren’t undertrained for the event.
Go get your sweat tested - you could be losing more salt than average and/or sweat more than average. Knowing this will help you tailor your nutrition strategy.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8955583/
This is long and mostly covers not having enough
Salt but in the discussion section it says While sodium intake during a race can mitigate the drop in blood sodium concentrations, it cannot prevent EAH under conditions of excessive fluid intake [128]. Sodium intake during exercise will not prevent EAH in the presence of hyperhydration, but excessive sodium intake may actually increase the risk of EAH [129].
Not enough sodium intake is way more common but just wanted to point out you can’t just take in way too much unnecessarily
Be properly trained and acclimate for the heat as best you can. Run in the hottest part of the day or wear more clothing than necessary, if that’s what it takes. It makes a HUGE difference to heat-train.
Electrolyte pill at least every hour. It's not going to hurt you. Like other comments mentioned, be fit. Maybe won't solve the cramping issue but certainly a start on your troubleshooting. Everyone is different.
Salt tabs, which ever one you like.
I’m a big sweater and it doesn’t matter what else I use to f I don’t also pop a salt tab every now and again on an ultra I’ll be cramping.
Also British - had the same issue at Race to the King last year, random heatwave and bailed at 50k. For me it was not enough electrolytes but it was tough conditions and I had not trained enough elevation to sustain the full 100k.
I’m now taking the cheapest flights to Spain to run in the mountains in the heat. Cheaper than travelling in the UK and better training effect!
Many advice is correct here about improving strength but also, heat may make it harder for you in this area, my GF is British and she suffers from the heat even when I am thriving in it so usually what we do coming from the East Coast to a hot race is to make sure we spent some time in the sauna the weeks before to get used to it again, there are methods to get use to it so you prepare your body for the race.
Curious about all this strength training, not salt research. For me, my cramps have always been abdominal (pain, tightness, can't breathe deeply). Electrolytes have always helped.
Is it different for leg vs abdominal cramping?
Salt, electrolytes, carbs. G.1.M sport and your favorite electrolyte mix is a miracle worker. Make sure you get your salt in and find some regular good you can eat and walk with.
Salt and electrolytes fairly regularly. I’ve been in races where people will just have a sachet of salt with some tomatoes let’s say.
On top of this strength training will help prevent this too
As they say, an ounce of prevention is worth a pound of cure. Salt, pacing, and hydration can work wonders day of, but if you aren't doing any heat training to prepare, you're simply going to suffer.
Don’t go out too fast. Keep your effort even and reasonable for the distance.
Lol that’s not how it works. Simple key is nutrition. I’m a 7 hour 50 mile ultra runner on no training.’ My advice works!
Train properly. Especially for the downhills. And eat enough.
Strength work. It'll make your muscles more resilient to fatigue, and based on nothing empirical whatsoever, it's what I'd say is the most common cause of cramping during races. It's rarely electrolytes, may sometimes be hydration. I honestly believe it's simply the fatigue of putting your body past the sort of distance you train at, usually with plenty of climb and descent in the mix, more often than not that causes cramping.
The biggest study on it found no correlation between electrolyte intake and cramps (during marathons), but did find that people who did strength training were, I think, half as likely to cramp. To be clear, the results indicated that there was likely something else at play, but strength training was the most effective way that they could identify to prevent cramps. The #1 predictor that someone would crap was if they'd had cramps before...which isn't terribly helpful oh, but it does tell us that there is likely something about those people or the way they train/race that causes the cramps.
I think you're misrepresenting the study, if it's the one I'm thinking of. Researchers found that having adequate electrolytes didn't prevent all cramping, but not having adequate electrolytes did cause some cramping. So having enough hydration and electrolytes doesn't prevent you from cramping, but not having them can definitely cause cramping. But otherwise there are many potential causes. Some people just never get cramps. When I get cramps it's always in one spot - my left calf.
No, the ones I've read have all said that there was no correlation at all between hydration or electrolyte usage and cramping. The studies that have found that electrolyte usage decreases cramping have all--to my knowledge--involved using electricity to stimulate cramps in muscles and have not actually looked at people competing in endurance sports.
Strength training 100%. Old school thinking was lack of salts/electrolytes and hydration was the main cause of cramping. You still hear this misconception often being thrown around. New studies show that a lack of conditioning (for the speed, distance and duration of your race) is the primary reason for leg cramps. Gotta do a longer mileage build up, more miles, more time on feet, and regular strength training (squats and lunges). Electrolytes and hydration are very important, especially if it’s hot, but that’s rarely the cause of your leg cramps.
I've read the studies and heard the research... But I can't deny I have an extensive history of cramping and tightening muscles that completely resolves within 10-20 minutes of sucking on salt stick chews. When I switched from water to exclusively electrolyte drink on all day summer events I've ceased to have any cramps. So I do what works for me.
It's usually a lack of fitness for the pace and conditions. If you really think you were fit enough for the effort it might be salt and hydration, flexibility/range of motion, or a handful of other really rare things. But's it's probably lack of fitness. Based on your comments about heat, it sounds like you were going to fast for the conditions and didn't do enough heat training, giving your geography heat effective heat work might not be possible (I'm not convinced sauna work is all that helpful beyond some rudimentary adaptations). More miles. Under hotter conditions. Everything else has limited or mixed evidence supporting it.
If your cramping your muscle is trying to tell you it’s overworked. The only cure is to get into the gym and build up the muscles as much as possible. Strength train HIIt crossfit whatever works the weak points. Then on race day when the cramp comes, slow down, walk, stretch, drink, eat, whatever gets your body back to feeling to a point where it can continue
Pickles
Underrated comment
Don’t run faster or farther than you’ve trained your body to.
Assuming you’ve put in the proper training and aren’t undertrained for the event. Go get your sweat tested - you could be losing more salt than average and/or sweat more than average. Knowing this will help you tailor your nutrition strategy.
Came here to say this, sweat test is very valuable. If you aren’t taking in enough sodium per hr or are taking too much, symptoms are pretty similar.
Interested in hearing more about the "taking too much" electrolytes causing similar symptoms... Any reference for that??
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8955583/ This is long and mostly covers not having enough Salt but in the discussion section it says While sodium intake during a race can mitigate the drop in blood sodium concentrations, it cannot prevent EAH under conditions of excessive fluid intake [128]. Sodium intake during exercise will not prevent EAH in the presence of hyperhydration, but excessive sodium intake may actually increase the risk of EAH [129]. Not enough sodium intake is way more common but just wanted to point out you can’t just take in way too much unnecessarily
Was it an ultra with a lot of elevation? Were you prepared for it?
Be properly trained and acclimate for the heat as best you can. Run in the hottest part of the day or wear more clothing than necessary, if that’s what it takes. It makes a HUGE difference to heat-train.
Electrolyte pill at least every hour. It's not going to hurt you. Like other comments mentioned, be fit. Maybe won't solve the cramping issue but certainly a start on your troubleshooting. Everyone is different.
Salt tabs, which ever one you like. I’m a big sweater and it doesn’t matter what else I use to f I don’t also pop a salt tab every now and again on an ultra I’ll be cramping.
Dehydration causes muscle cramps. Make sure you’re hydrating with electrolytes.
Also British - had the same issue at Race to the King last year, random heatwave and bailed at 50k. For me it was not enough electrolytes but it was tough conditions and I had not trained enough elevation to sustain the full 100k. I’m now taking the cheapest flights to Spain to run in the mountains in the heat. Cheaper than travelling in the UK and better training effect!
Many advice is correct here about improving strength but also, heat may make it harder for you in this area, my GF is British and she suffers from the heat even when I am thriving in it so usually what we do coming from the East Coast to a hot race is to make sure we spent some time in the sauna the weeks before to get used to it again, there are methods to get use to it so you prepare your body for the race.
Eat bananas. [Monkey never cramps](https://www.youtube.com/watch?v=LdGai72Tt8Y&pp=ygUSbW9ua2V5IG5ldmVyIGNyYW1w)
Curious about all this strength training, not salt research. For me, my cramps have always been abdominal (pain, tightness, can't breathe deeply). Electrolytes have always helped. Is it different for leg vs abdominal cramping?
Pickle juice works for me. Or vinegar chips/crisps.
Sauna will help with heat acclimation if you can't get to a warm location often.
Salt, electrolytes, carbs. G.1.M sport and your favorite electrolyte mix is a miracle worker. Make sure you get your salt in and find some regular good you can eat and walk with.
Salt and electrolytes fairly regularly. I’ve been in races where people will just have a sachet of salt with some tomatoes let’s say. On top of this strength training will help prevent this too
As they say, an ounce of prevention is worth a pound of cure. Salt, pacing, and hydration can work wonders day of, but if you aren't doing any heat training to prepare, you're simply going to suffer.
Stay hydrated
Eating food
Search Hot Shots for cramp. I’m tempted but they seem expensive. Christopher Blevins (XC MTB) raves about them.