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Click to view DaeguRunner's profile Amateur
DaeguRunner
8 posts since
Oct 16, 2007

Jun 18, 2007 3:13 AM

Electrolyte Supplements to Prevent Cramping

I am 47 and have run four marathons, one a year for the last four years. The first two went well and I set my PR in the second marathon at 2:43. Since then my training and racing has been very good except for my last two attempts at the marathon. In both, I started cramping around the 20 mile mark and have had to walk in each. I have looked into buying electrolyte drinks, pills and gels that contain potassium and sodium.

Has anyone else experinced cramps and then taken these supplements with succes? I appreciate any other feedback on these supplements.-Rob
Click to view Ice Cream's profile Legend
Ice Cream
602 posts since
Dec 28, 2003
1. Jun 18, 2007 5:08 AM in response to: DaeguRunner
You need to look into sufficient magnesium and calcium. I expereinced cramping problems when swimming, and this suggestion from the life guard really helped. He said; though, that it would take 2-3 weeks to go into effect.
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Click to view maryt091's profile Legend
maryt091
806 posts since
Dec 14, 2007
2. Jun 18, 2007 6:03 AM in response to: DaeguRunner
Try Gatorade Endurance. It has more sodium and potassium than regular Gatorade.

I haven't used electrolyte pills, but I have brought salt with me - about a tablespoon in one of those small 3 oz. containers meant to hold gels. I've had problems with electrolyte imbalance, so I take salt with me just in case. At mile 23 in my last marathon I started to cramp, felt light headed. I put water in the salt container, then had about 1/3 of it in small sips until it started tasting salty. The light-headedness and cramping disappeared in just a couple of minutes.

I've noted many times that if I have water with a lot of salt in it, and I really need salt, it will taste great. If I don't need salt, the same drink will taste awful - way to salty and I switch to plain water or less concentrated sports drink.
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Click to view ForceD's profile Legend
ForceD
523 posts since
Dec 14, 2007
3. Dec 26, 2007 4:15 PM in response to: DaeguRunner
Robertgo,
Another thing to consider is the weather. Were the weather conditions possibly less favorable at the second two marathons? Was it hotter and more humid causing you to loose fluids/electrolytes quicker? I think you should also think about hydrating early and often using one of the sports drinks suggested above.

Dan


http://This message has been edited by ForceD (edited Jun-18-2007).
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Click to view staunen2's profile Amateur
staunen2
12 posts since
Jun 8, 2005
4. Jun 18, 2007 9:06 AM in response to: DaeguRunner
I've been experiencing something similar since training for a HM. As the weather has gotten hotter, I've begun to feel sharp pains in my calves. They are more like charley horses than cramps, but they don't last after I stop running. Is this like what you have felt? I stretch well and eat well, so I'm left wondering why the pain? I'd love to think it'd be as easy as just modifying my diet to fix things.

(BTW, the HM is this weekend, so wish me luck)
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Click to view carina079's profile Amateur
carina079
39 posts since
Oct 29, 2002
5. Jun 19, 2007 12:55 AM in response to: DaeguRunner
Try e-gels. They have extra electrolytes. Of course, you will need to train with these, as well, to make sure they agree with you. I, too, suffer from cramps after 20 miles, particularly in my calves. I haven't had a chance to use the e-gels, as my back went out after my last long run before the marathon. However, I will plan on using the e-gels for training in the future. Not sure if they are available at retail outlets. I have seen them at marathon expos, however.
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Click to view DaeguRunner's profile Amateur
DaeguRunner
8 posts since
Oct 16, 2007
6. Jun 19, 2007 3:11 AM in response to: DaeguRunner
Thanks for the advice. I have been looking at electrolyte replacement drinks like E-Lyte Sports or the e-gels or pills mentioned. To answer another question, the last marathon, four weeks ago, was hot and very hilly. When I finished my face and arms were covered with salt so I knew what my problem was.
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