Cramping at mile 20

How close are you to your ideal running weight? It may help to lose a few pounds. Also, you could
try to take a salt pill before the start (Thermotabs, cheap @ Walmart or similar drug store). More
training, including some speedwork and strength workouts, may also help. Finally, try to run a
negative split - start slow(er) than in the previous two marathons. If you still feel good by mile
20, you will have all of 6.2 miles to improve your time.

Quoted message said:

In the last two marathons I've run, I've started cramping around mile 20. I've been good about
fluid intake (water and Gatorade). Is there anything I should do during training or do during the
race to ward off cramps?

Quoted message said:

Subject: Cramping at mile 20
From: "Michael Harvey" [email hidden]
Date: Sun, Jan 25, 2004 12:49 PM
Message-id: <[email hidden]>

In the last two marathons I've run, I've started cramping around mile 20. I've been good about
fluid intake (water and Gatorade). Is there anything I should do during training or do during the
race to ward off cramps?

--
Michael Harvey cell: 919-539-5607

I've also had problems with cramps during marathons. I thought I was also "good about fluids", but
probably wasn't. The answer for me was to be "very good about fluids" (and electrolytes).

I discovered on my long training runs that I didn't get cramps if I drank at least two liters of
Gatorade over a 2.5 hour period. I wasn't getting that kind of fluid intake when I was drinking from
the little cups at the marathon aid stations. I now carry my water bottle with me during marathons
and drink every couple of miles. I replenish my bottle with diluted Gatorade at the aid stations. I
find that I take much more fluid when I drink from a bottle, and I can drink more regularly. It's
been severy years since I've had serious cramps during a race. I also use a gel called "e-gel" that
contains electrolytes, which seems to help. I've tried the salt tablets, but they're somewhat
difficult to carry, and they're a little hard on my stomach.

Robert Walter, CA

i believe most of us start a race, even an M w/about 2,000 calories in our stores (so to speak) and
that's burned out in full at about 20 miles. methinks you're experiencing what you are from
exhausting your calorie stores & your body's searching elsewhere for fuel, finding it = cramping
(for you).

if you replenished your body w/gels or some kind of energy bar at intervals...i'm willing to bet
your body will not cramp at mile 20. don't let your calories reserves get so low that your body
searches and finds an alternative energy source to burn....for you that equates to a cramp. this is
just "arm chair" neophyte analysis on my part...

Well, depends on what training program you are on. If you have been doing one that has you running a
long run 2-weeks before the race ... I would drop that long run and don't run anything longer than
10 miles the last three weeks before the marathon. Throw in some faster pace intervals to improve
your oxygen intake instead ... and that will keep your muscles feeling better over the long run
during the race. Take a sport drink to the line and drink it a minute before the race starts. Roy
[email hidden]

Quoted message said:

I discovered on my long training runs that I didn't get cramps if I drank at least two liters of
Gatorade over a 2.5 hour period. I wasn't getting that kind of fluid intake when I was drinking
from the little cups at the marathon aid stations. I now carry my water bottle with me during
marathons and drink every couple of miles. I replenish my bottle with diluted Gatorade at the aid
stations. I find that I take much more fluid when I drink from a bottle, and I can drink more
regularly. It's been severy years since I've had serious cramps during a race. I also use a gel
called "e-gel" that contains electrolytes, which seems to help. I've tried the salt tablets, but
they're somewhat difficult to carry, and they're a little hard on my stomach.

Be sure to test these stategies during training runs.

someone said:

I've tried the salt tablets, but they're somewhat difficult to carry,

Small zip lock bag and placed into your [censored] pack or shorts pocket works well. If your doing E-caps
which say take from 1-6 per hour then this gets to a volume issue and the little pocket in your
shorts will not cut it.

Quoted message said:

Quoted message said:

and they're a little hard on my stomach.

How so? If they're caps they will dissolve slowly and if your stomach has at least fluids and
possibly some food, I don't understand how they are hard on your stomach.

Quoted message said:

Be sure to test these stategies during training runs.

Always, always and always ......

--
Doug Freese "Caveat Lector" [email hidden]

"Michael Harvey" <[email hidden]> wrote in
:"]news:[email hidden]:

I use Succeed caps. You can find them here: ultrafit-ultrafit-Open ↗ endurance.com/succeedcaps.html.

Quoted message said:

In the last two marathons I've run, I've started cramping around mile
20. I've been good about fluid intake (water and Gatorade). Is there anything I should do during
training or do during the race to ward off cramps?

Michael Harvey said:

In the last two marathons I've run, I've started cramping around mile 20.

Simple muscle fatigue.

Alfred Einstead said:

Michael Harvey said:

In the last two marathons I've run, I've started cramping around mile 20.

Simple muscle fatigue.

Only one of many possible reasons.

--
Doug Freese "Caveat Lector" [email hidden]