Cavedog Running

Marathon cramping, those who have experienced it know how bad they will ruin your day and your marathon. My first two marathons were marred by leg cramps. In my first marathon at Disney, cramps came before mile 20. In Green Bay, around mile 22. This past Sunday at Gasparilla, no cramping! Why? The short answer, I don't know. The most logical reason is better conditioning and maybe some small changes in hydration and nutrition strategy.

Did I do thigs differently as far as hydration and nutrition in each marathon, yes I did!

At Disney, all I had during the race was the Powerade that the race supplied. That's all I drank and took at least one cup at every aid station. I also did not take any gels. I did scarf down some chocolate they handed out late in the race as I would have tried anything to stop cramping.

In Green Bay, I carried Carbboom vanilla/orange gels and ate one every 3-4 miles chasing each one down with a cup of water. I also had water at most aid stations and maybe had some Gatorade towards the end.

At Gasparilla, I carried five strawberry/banana GUs and had one at 6, 10, 14, 18, and 22 miles. Chased each one with a cup of water (maybe 4oz. if lucky). Drank to thirst the rest of the race. At 3-4 aid stations, I grabbed a cup of Gatorade and a cup of water. I just rinsed my mouth with the Gatorade and spit it out while drinking the cup of water. I read a study that said you get the benefits without drinking. All I know was the stuff was really sweet and I didn't want to drink it anyway. This came only around or after 13 miles when I just felt like a little flavor. Another thing I did was eat 3-4 bananas a day in the three days leading up to the race to make sure I had enough potassium which aids in muscle function. On the run, when my legs started to feel like there was a possibility for cramping, I used my thumb and index finger to pinch my upper lip. I carried (for emergency purposes) but did not use Saltstick caplets. 

For you to better understand all things about hydration, fatigue, etc., I highly recommend you go to The Science of Sport site at www.sportsscientists.com . The site has the best articles to help you understand how our bodies react to exercise and physical stress. The short story on hydration is to drink only water to thirst as you will not lose enough electrolytes in sweat to do anything but can throw sodium concentration high drinking a ton of Gatorade. When you sweat, blood sodium concentration actually rises because you are losing more water than sodium, so the last thing you want to do is add more sodium. The reverse happens when you drink too much and dilute the blood of sodium. The body is a pretty smart mechanism, so listen to it!

So, what is the answer why I didn't cramp up at Gasparilla?

I was definately in better physical shape. But, my planned pace was 10-15 seconds per mile faster than my previous two marathons thus I put out more effort. My running stride is way more efficient because I am running with shorter/faster strides and not putting near as much pressure on my calves. So, fitness is a definate possibility.

What about weather. Nope. Weather was near identical for Green Bay and Gasparilla.

Hydration? Maybe. I drank only to thirst at Gasparilla. I probably drank less at Gasparilla than the other two marathons. Is possible I drank too much at Disney and Green Bay throwing sodium concentration a little out of whack.

Nutrition? Probably not. The only difference between Gasparilla and Green Bay is that I started taking gels later and a bit further apart at Gasparilla. The Strawberry/Banana GUs I had at Gasparilla also didn't have any caffeine.

What about all those bananas? Could be. I read somewhere about a guy who was a major cramper. He potassium loaded the days leading up to racing and didn't have any troubles with cramping anymore. I figure it can't hurt and I love bananas, so it's all good!

Lip pinching? Where'd I pull that one from?? Again, this was another thing I read somewhere. I don't know if pinching my lip actually helped, but I didn't cramp, so doesn't hurt. I did this when my legs were tired and felt like the possibilty of a cramp was coming.

You are probably as much or more confused than when you started reading this and there is not any single thing that may have kept the cramping away for me.

I have done months of research finding out what works for different people and reading what actual science says about the issue. Since I didn't cramp at Gasparilla, I hope I have found what works for me and will never have another marathon destroyed by muscle cramps.

It all seems to come down to listening to your body. If thirsty drink. If you have a craving for something salty, grab a sports drink or something salty. Everybody is an individual with individual needs that the generalized, drink and eat so many ounces every few minutes advice of endless articles just can't address.