CRAMP !

[Exbox]

Did a10k on Sunday , the first one since January 2019 . Had some time away due to illness .

I'm planning to do the GNR in September, held over from 2019 due to my illness , and then postponed last year of course .

Anyway, Sunday evening after my 10k I had the most excruciating cramp in my right calf - I mean it was almost screaming out loud painful ! It eased with massage and stretching so my question is - how to prevent it as I'm sort of happy with how training is going and don't want to scupper my plans . Third time lucky and all that.

I will admit that I didn't do any serious stretches after the 10k , and had a car journey home of an hour .I feel I drunk enough water so dehydration shouldn't have been a problem .

I've read that age can be a factor ( I'm 61 ) and magnesium can help .( just bought some tablets ) , but soes anyone have any information or tips .

I've been our for 6k today and made myself do some stretches 😄

[Instructor57]

I would certainly make sure you stretch ! I would say it's as important as putting your running shoes on before you go for a run , I guess the car journey straight after wouldn't have helped either

I assume you have seen these ?

nhs.uk/live-well/exercise/h...

[Exbox Half Marathon in reply to Instructor57]

I haven't , but I will take a look - thank you

[Instructor57 in reply to Exbox]

I would hold the stretches for at least 30 seconds , which is longer than they suggest

[Beachcomber66 Administrator Half Marathon]

In really hot weather I would top up with a drink on a long run; I didn’t on my 13k on Saturday and only just got away with it. There are loads to choose from. I use zero; next to no calories but restores electrolyte levels.

[nowster Metric Marathon in reply to Beachcomber66]

In cool weather I'll happily go out for an hour's run with no extra fluids with me. In this heat, if I really had to run I'd definitely be bringing something to drink with me.

Something as simple as a packet of ready salted crisps before you set off might help with the cramps.

[Irishprincess Administrator Half Marathon]

One of our forum members from the past always swore by pickle juice.

runnersconnect.net/pickle-j...

[nowster Metric Marathon in reply to Irishprincess]

Maybe the crisps should be salt and vinegar instead? 🤪

[Irishprincess Administrator Half Marathon in reply to nowster]

👍😋

[linda9389 Administrator Marathon]

Rather than just hydrating with water I usually use electrolyte tabs in my water when it's hot and sweaty. Even after a short hot run I will use them in my drink when I get back. Just keeping the salt levels in your system up may be enough to prevent the cramp, along with gentle stretching. I did once get a cramp in my quad as I went to get out of the car after a long run; it was brutal and my leg was tender for several days after! That's the only time it's happened to me, but that was enough to persuade me to always use the salt tabs in the heat!

[Exbox Half Marathon]

Thank you all for your replies .My plan is : Keep hydrated - including zero electrolytes ( which I used on Sunday) . Stretches , lots of them ! Magnesium supplement. Compression socks - which I still have from my stay in hospital.

Think I'll give the pickle juice a miss .

[Irishprincess Administrator Half Marathon in reply to Exbox]

I don't blame you, the thought makes me gag but people who use it swear by it… perhaps literally 😂

Good luck and let us know how you get on.

[Mormor1 Half Marathon]

I had really awful leg cramp a while back, at night. Nothing I could do seemed to improve it but eventually it dissipated.... I tell you it was as bad as labour pain for me, ((i've had 6 children so I know about labour pain!!) my tennis buddies suggested magnesium, and more fluids....

[Mormor1 Half Marathon]

I've also done 4x 450k driving in the last fortnight and have since had a pain down the right side of my right leg when running over 7k...so I've had to Jeff the last 4k...it's not there other than running... I think it's the long 5/6 hr car journeys with my foot on the acceleration pedal constantly... 🤔

[Exbox Half Marathon]

Pardon my ignorance , but I've seen the phrase 'Jeff' a couple of times now. What does it mean 🤔

[nowster Metric Marathon in reply to Exbox]

It's a run that has regular short walking intervals in it. For example, run for 30 seconds, walk for 30 seconds, and keep repeating that cycle. It's named after Jeff Galloway en.wikipedia.org/wiki/Jeff_...

[Exbox Half Marathon in reply to nowster]

Thank you !

[Decker Ultramarathon]

As others have mentioned, some stretching immediately after a longer run (and perhaps after a long car drive) might help your situation. If you are able, a massage roller on the calf muscle could help during your stretch sessions. I have a small roller that I just use when I feel things tightening up. The electrolyte solutions like tailwind seem to be more effective and needed in the heat of summer months.

[Exbox Half Marathon in reply to Decker]

Ah yes - I have a foam roller so I will put that to use , thank you