Just finished the Athens Marathon and cramped like mad for the last 8km. Unfortunately missed my sub 4 hour aim by just under six minutes because of it so it’s good to know it may be a muscle training issue! :) Something concrete I can work on. Thanks a million!!
I can attest to the bit about muscular fatigue! My latest marathon was in another country and i was already not tapering in the best way, I had a little cold going and my legs were just heavy. Two days before the race I ran a little too fast in new shoes that changed my gait a little for 6km, and then did some sightseeing and racked up a half marathon distance in walking. By the next day my legs felt fatigued and even a little shaky. Instead of staying in the hotel I racked up another 15km of walking, on top of that, I was barely eating and drinking. by the evening I was feeling some local stinging in my inner quads right above my knees. On race day, I could not warm up, I went out slower and careful but then at km 25 the cramps hit right were I felt the stings the previous day. Stretching would only temporarily help and as a response my HR shot up as well. I still finished but only with walking breaks. Needless to say, it wrecked my race time.
☹️ sorry to hear that, that's a tough one. The whole pre-race period is the part I talk a lot about with the athletes that I work with because of how risky it can be even when they don't realise it! Hope your next one goes a bit more smoothly 😊
Just found your channel and really like the content, thank you! Any views on neuromuscular conditions as a reason for cramp? I have always suffered from cramp, fit or not. I do suffer in the heat and it seems I can no longer take in enough fluid. I eat well, I take electrolytes and yet still get it. I even suffered with cramp on the swim as I got out of the sea on an Iron Man. Both calves and inside thighs which is THEE most painful cramp and almost impossible to stretch. I came out of the water 1hr12 and couldn't move. I thought the Iron Man was over. So no fatigue was involved although I did swim quicker than normal but I tend not to use my legs much. Another thing is I might have a long run with no leg cramp but get cramp in my back or arms when resting after. I have taken vinegar shots with chilly which are horrible but I think help, although not taken them for quite a while now.
Really good advise... I did my first marathon and cramped up at 25km... pre-race, I only did 2x 21km and not beyond that, next marathon I will do at least 2x 3/4 marathon before the actual event... 😅
Great video I got cramp in my right leg only calf and then hamstring mile 11-12 at London landmarks cost me a couple of mins, never had any issue during training. Was well hydrated and had salt tabs plus was only in one leg, I put it down to muscular fatigue/tightness pre race.. annoying because I felt great and was ready to drop the hammer when it hit out the blue.
Great channel. Glad I found it 😊, I completed my 1st marathon Sunday in Newport, I was going fine and taking gels and electrolytes every 30mins, Mile 22/23 however lol I was having twitches in my both legs etc and felt like I was gonner cramp, How can muscle fatigue be solved? Or isit just 1 of those things that happens .
Hey, glad to have you here! 🙂 Congrats on Newport! Apart from the cramps, how was it? I had a couple of friends and one of my clients do it too. Unfortunately there's not heaps you can do about muscle fatigue other than 1) ensure you're covering appropriate distance in training 2) don't start off too hard 3) taper properly And as I mentioned in the video, new/cushioned shoes can help!
Yeah was a brilliant turnout, thanks for the info back. The cramps wearnt major, but you could feel the twitching coming, I was lucky I didn’t stop once. I think it may be the fact I went faster than my training pace, I managed to keep a steady pace up to mile 22. Thanks once again for replying back
@@NutritionTriathlon Hello, I did 4x 20 miles at my marathon pace during my marathon buildup and still cramped on mile 23. I was ill 3 days out from the race and did not run for 2 weeks and a half prior to the race so maybe this also played into that. would you suggest running further then 20 miles for my next prep, I heard this was counterproductive and never went over this distance.
I did a jumping exercise 10s jump 50s rest 5 reps before running today. Literally got cramped 1km in. I shouldnt have done that, maybe when they said recreational runners they didnt mean a 3 weeks beginner who only finished 5k 3 times with 8:10 and 9:36.
Create information and I love your videos. I have my first full marathon on January 28th and what I’m nervous about the most is my feet. I have brooks hyperion elite 3 and the on cloud monsters and don’t know which ones I want to run in. My feet are my biggest weakness bc they are the first thing to start hurting during my runs. I run slow enough that my fitness isn’t an issue. It’s my feet. I’m probably have a mile care of plantar fasciitis and I’m praying that rolling out my feet like crazy this week will help with the pain. Are you still taking on clients?
Yeah unfortunately that's not an uncommon issue - the feet really take a battering during a marathon! I am still taking clients, yes 🙂 You can find more info here www.nutritiontriathlon.com/consultation Or email me at james@nutritiontriathlon.com
The answer unfortunately is "it depends". On how long it will take you, what climate you're racing in etc. I'm going to do a marathon nutrition live Q+A and go through this question for you!
Nice! Good one for a fast time. Have a couple of friends who went sub 3 last year. You probs don't need electrolytes if you're aiming for that time and go into it well hydrated
Can over dose of Gel be the cause of cramps? I was on good electrolytes, water and gels, but suffered cramps at 25th km, any idea? I took limited gels in my trainings, the intensity was not that much but I didn't get any cramps !!!
Learn to run the perfect marathon:
👉 www.nutritiontriathlon.com/7-steps-run
Just finished the Athens Marathon and cramped like mad for the last 8km.
Unfortunately missed my sub 4 hour aim by just under six minutes because of it so it’s good to know it may be a muscle training issue! :)
Something concrete I can work on. Thanks a million!!
Ah that's a shame, but still-well done! Definitely something to work on for next time 😀
Absolutely 😊
Hanks for such useful information.
You're welcome 🙂
Really useful video!!! Thanks for sharing!!!
My pleasure! 😊
I can attest to the bit about muscular fatigue!
My latest marathon was in another country and i was already not tapering in the best way, I had a little cold going and my legs were just heavy. Two days before the race I ran a little too fast in new shoes that changed my gait a little for 6km, and then did some sightseeing and racked up a half marathon distance in walking. By the next day my legs felt fatigued and even a little shaky.
Instead of staying in the hotel I racked up another 15km of walking, on top of that, I was barely eating and drinking.
by the evening I was feeling some local stinging in my inner quads right above my knees.
On race day, I could not warm up, I went out slower and careful but then at km 25 the cramps hit right were I felt the stings the previous day. Stretching would only temporarily help and as a response my HR shot up as well. I still finished but only with walking breaks. Needless to say, it wrecked my race time.
☹️ sorry to hear that, that's a tough one. The whole pre-race period is the part I talk a lot about with the athletes that I work with because of how risky it can be even when they don't realise it!
Hope your next one goes a bit more smoothly 😊
good stuff here
Thank you! 🙂
Just found your channel and really like the content, thank you! Any views on neuromuscular conditions as a reason for cramp? I have always suffered from cramp, fit or not. I do suffer in the heat and it seems I can no longer take in enough fluid. I eat well, I take electrolytes and yet still get it. I even suffered with cramp on the swim as I got out of the sea on an Iron Man. Both calves and inside thighs which is THEE most painful cramp and almost impossible to stretch. I came out of the water 1hr12 and couldn't move. I thought the Iron Man was over. So no fatigue was involved although I did swim quicker than normal but I tend not to use my legs much. Another thing is I might have a long run with no leg cramp but get cramp in my back or arms when resting after. I have taken vinegar shots with chilly which are horrible but I think help, although not taken them for quite a while now.
Really good advise... I did my first marathon and cramped up at 25km... pre-race, I only did 2x 21km and not beyond that, next marathon I will do at least 2x 3/4 marathon before the actual event... 😅
You're welcome, glad I could help! Honestly you don't need to do multiple marathons but getting up to at least 35km a few times before would be good
Great video I got cramp in my right leg only calf and then hamstring mile 11-12 at London landmarks cost me a couple of mins, never had any issue during training.
Was well hydrated and had salt tabs plus was only in one leg, I put it down to muscular fatigue/tightness pre race.. annoying because I felt great and was ready to drop the hammer when it hit out the blue.
Ah no, sorry to hear that, that's a total bummer. So frustrating when that happens. Next time!
Mistakenly went on a hike the day before a marathon - had the same thing as well with my quads 😅
Great channel.
Glad I found it 😊, I completed my 1st marathon Sunday in Newport, I was going fine and taking gels and electrolytes every 30mins,
Mile 22/23 however lol I was having twitches in my both legs etc and felt like I was gonner cramp,
How can muscle fatigue be solved? Or isit just 1 of those things that happens .
Hey, glad to have you here! 🙂 Congrats on Newport! Apart from the cramps, how was it? I had a couple of friends and one of my clients do it too.
Unfortunately there's not heaps you can do about muscle fatigue other than
1) ensure you're covering appropriate distance in training
2) don't start off too hard
3) taper properly
And as I mentioned in the video, new/cushioned shoes can help!
Yeah was a brilliant turnout, thanks for the info back.
The cramps wearnt major, but you could feel the twitching coming, I was lucky I didn’t stop once.
I think it may be the fact I went faster than my training pace, I managed to keep a steady pace up to mile 22.
Thanks once again for replying back
@@NutritionTriathlon Hello, I did 4x 20 miles at my marathon pace during my marathon buildup and still cramped on mile 23. I was ill 3 days out from the race and did not run for 2 weeks and a half prior to the race so maybe this also played into that. would you suggest running further then 20 miles for my next prep, I heard this was counterproductive and never went over this distance.
I did a jumping exercise 10s jump 50s rest 5 reps before running today. Literally got cramped 1km in. I shouldnt have done that, maybe when they said recreational runners they didnt mean a 3 weeks beginner who only finished 5k 3 times with 8:10 and 9:36.
You live and learn! 😅
Create information and I love your videos. I have my first full marathon on January 28th and what I’m nervous about the most is my feet. I have brooks hyperion elite 3 and the on cloud monsters and don’t know which ones I want to run in. My feet are my biggest weakness bc they are the first thing to start hurting during my runs. I run slow enough that my fitness isn’t an issue. It’s my feet. I’m probably have a mile care of plantar fasciitis and I’m praying that rolling out my feet like crazy this week will help with the pain. Are you still taking on clients?
Yeah unfortunately that's not an uncommon issue - the feet really take a battering during a marathon!
I am still taking clients, yes 🙂
You can find more info here
www.nutritiontriathlon.com/consultation
Or email me at james@nutritiontriathlon.com
I get my cramps when rest, today morning I woke up with a crap so bad I thought it wouldn't stop. But eventually it did, never had it happen in a run
Are you new to running or experienced? Does foam rolling, stretching etc help you out?
I get cramps when i sleep in the cold
Do I need to take electrolytes during my marathon because on Maurtens website it says no to
The answer unfortunately is "it depends". On how long it will take you, what climate you're racing in etc. I'm going to do a marathon nutrition live Q+A and go through this question for you!
@@NutritionTriathlon ok thanks im aiming for sub 3 and in manchester so probally not too hot lol
Nice! Good one for a fast time. Have a couple of friends who went sub 3 last year. You probs don't need electrolytes if you're aiming for that time and go into it well hydrated
i think it was the carbon shoe that overloaded my calves and made me cramp, or I didn't warm up..
Possibly both! Always hard to know 🙂
Can over dose of Gel be the cause of cramps? I was on good electrolytes, water and gels, but suffered cramps at 25th km, any idea? I took limited gels in my trainings, the intensity was not that much but I didn't get any cramps !!!
I think this would be highly unlikely! Would expect it to be another cause
@@NutritionTriathlon Can elevated sugar levels be the cause? Can gels after every 5km can cause hyperglycemia for people with insulin resistance?