Conquering The C Word: Understanding And Preventing Cramps In Ultramarathons

After witnessing the sterling effort from the Falcons on the South Downs Way 100, one recurring theme emerged among the racers: the dreaded C word.

CRAMP.

For many years, the common belief has been that cramps boil down to one thing: salt intake. But, as with most things in life and racing, it's never quite that simple. If only running could be smoother with just a sprinkle of salt! The reality is far more complex.

When it comes to training and racing, cramps are a multifaceted issue. Rarely is there a single cause. Here are some essential questions to consider:

Are You Conditioned to the Environment You're About to Race in?

Adaptation is key. If you’re racing in an environment different from your usual training grounds, your body might not be fully prepared for the conditions.

Did You Do Enough Hill Work?

It’s not just about the uphill battles; the downhill segments are equally important. The eccentric muscle contractions during descents can be particularly demanding on your muscles, potentially leading to cramps if you’re not adequately prepared.

Did You Let Yourself Get Dehydrated?

Hydration plays a crucial role in muscle function. Even mild dehydration can increase the likelihood of cramps. Make sure you’re drinking enough before, during, and after your race.

Is What You’re About to Do Something New?

If you’re tackling a new distance, terrain, or type of race, your muscles might not be accustomed to the specific demands. Novel challenges can sometimes trigger cramps as your body adapts.

Have You Got Your Electrolyte Balance Right?

While salt (sodium) is a key electrolyte, it’s just one part of the puzzle. Potassium, magnesium, and calcium also play significant roles in muscle function. Ensuring a balanced intake of all necessary electrolytes is crucial.

Are You Just Really Bloody Fatigued?

Fatigue is a major factor in cramping. Pushing your muscles to the limit, especially over prolonged periods, increases the risk. Adequate rest and recovery are vital components of any training regimen.

Have You Accounted for the Heat?

Heat adds another layer of complexity. It can exacerbate dehydration and increase the loss of electrolytes through sweat, both of which can contribute to cramping.

As you can see, there are many questions we need to ask ourselves beyond just blaming salt intake. The quicker we realise it might not be solely a salt issue, the quicker we can pinpoint the real potential causes of cramps and address them effectively.

Remember, cramping is a personal issue with individual solutions. What works for one runner might not work for another. It’s all about understanding your own body and its needs.

Happy running, and may your races be cramp-free!