line.
By Elizabeth Millard
Oct 14, 2020

how to prevent muscle cramps
Patrik GiardinoGetty Images
* According to new research published in the Journal of Strength
and Conditioning, cramping during a race might not have to do with
your lack of hydration or electrolytes.
* Instead, a lack of strength training might be the root of
experiencing muscle cramps during a race. However, it is worth
noting that proper hydration and electrolyte intake is still
important, especially during longer distances like marathons.
__________________________________________________________________

When muscle cramps strike during a marathon, many runners may
think that they haven’t hydrated enough, or that they’re low on
electrolytes such as sodium, calcium, and potassium. But a new
study published in the Journal of Strength and Conditioning suggests
neither of those assumptions are true.

Researchers looked at 98 marathon runners before and after a race,
measuring their cardiopulmonary health and collecting blood and urine
samples. Eighty-eight runners finished the marathon, and 20 of those
reported exercise-associated muscle cramps during or immediately after
the race.

Compared to those who didn’t have cramps, runners with the issue showed
significantly greater postrace creatine kinase and lactate
dehydrogenase levels—two biomarkers that indicate muscle damage.
However, there was no statistically significant difference in terms of
electrolytes or hydration between those who experienced cramps and
those who did not.

“The main takeaway message of the study could be that runners who
suffered from cramping during the marathon showed neither greater
dehydration nor greater electrolyte depletion following the race,” lead
study author Ignacio Martínez-Navarro, Ph.D., associate professor
of physical education and sports at the University of Valencia in
Spain, told Runner’s World. “Therefore, proper in-race drinking and
salt supplementation does not suppress the risk of suffering
exercise-related cramping.”

This content is imported from {embed-name}. You may be able to find the
same content in another format, or you may be able to find more
information, at their web site.

The reason for the cramps , according to Martínez-Navarro, is lack of
cross-training. In the study, runners who supplemented their
training runs with strength training had a reduced risk of cramps
during a marathon.

Because the cramps were related to muscle damage, he said, it’s not
surprising that the stronger your legs are going into a race, the less
likely you’ll be to experience issues on the route.

Join Runner’s World+ for more tips to boost your performance!

Martínez-Navarro added that although the study did not look at shorter
distances, it is probable that more strength translates to less
cramping during half marathons, 10Ks, and 5Ks as well.

That doesn't mean reaching for water at a hydration station on the
route or carrying your favorite electrolyte-filled gels isn’t
important, added dietitian Kara Hoerr, R.D.N., who is also marathon
runner.
Related Story
It’s Never Too Late to Add Strength Training

“Staying well-hydrated can be a determining factor in how well you run
the race, and it plays a vital role in a runner’s success,” she told
Runner’s World. “From my experience, it’s better to slow down or stop
at water stations to give yourself the chance to refuel than to plow
through and skip out on the hydration opportunity. You’ll make up the
time anyway by giving your body the fluids and electrolytes it needs to
keep going at a steady pace.”

Martínez-Navarro agrees, saying that all in all, both your training and
fueling have to be dialed in.

“Despite the results of this study, following a proper in-race
hydration and electrolyte replenishment strategy must remain a main
issue for runners,” he said. “But if you want a protective effect
against cramping, add strength training to your routine.”
__________________________________________________________________

Hydrate Your Runs with These Bottles

Oiselle Miir Bottle
For Caffeination

Oiselle
MiiR Bottle
Get your coffee fix
$35 | Oiselle

Buy Now
Amphipod
For Long Runs

Amphipod Handheld
Handy for trails
$22 | Amphipod

Buy Now
Hydro Flask Growler
For Beer Lovers

Hydro Flask Growler
Frosty beer post-run
$45 | Amazon

Buy Now
Nathan Hammerhead
For Ice Cold H2O

Nathan Hammerhead
Triple insulated
$35 | Amazon

Buy Now
Elizabeth Millard Elizabeth Millard is a freelance writer focusing
on health, wellness, fitness, and food.
This content is created and maintained by a third party, and imported
onto this page to help users provide their email addresses. You may be
able to find more information about this and similar content at
piano.io
--- up 7 weeks, 2 days, 6 hours, 51 minutes
* Origin: -=> Castle Rock BBS <=- Now Husky HPT Powered! (24:150/1)