Cramps?
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cayman posted 2 years ago.
You're probably drinking and eating too much, you don't need a whole lot for a 5K. You should go out fairly light with not a whole lot in your stomach.
Next 5K, try just 16 oz of liquid an hour before the race. Eat something light a couple of hours before the race, experiment with different foods; toast, oatmeal, yogurt, etc see what works best for you.
john
Pain is inevitable. Suffering is optional.
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Anton posted 2 years ago.
I second cayman.
"What would life be if we had no courage to attempt anything?" - Vincent Van Gogh
My Blog: http://agingsuperhero.blogspot.com
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gfd posted 2 years ago.
Good advice on drinking and eating too much. Years ago I was getting horrible cramps/side stickers during my afternoon runs. After experimenting for a few weeks with different foods and drinks I found that I couldn't have any type of citric acid before I ran, even if my run was hours later. Now I drink oj and eat fuit after my workouts.
The bottom line is that you have to look at your entire diet and that the problem is surely correctable.
"If you set a goal for yourself and are able to achieve it you have won your race." -Dave Scott
~Garen~
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Triguy98 posted 2 years ago.
I third the "finding what works for you" notion. It took me a year of running before realizing that I couldnt have any sort of dairy within 4 hours before running. I also drink slightly watered down gatorade instead of water. It works for me.
As far as a race specific situtation- As Cayman said, take it relatively easy the first mile. Negative split the whole thing. Start out at 85% of goal pace for mile 1, ramp it up 100% during mile 2, and balls out for mile 3.
Life is short. Play hard and get dirty doing it.
4914
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1717 days
beads1985 posted 2 years ago.
I agree with the previous posters about finding what works for you.
I usually drink something the night before but only a few sips of liquid in the morning.
I don't like having too much in my stomach or bladder at the start.
At a 5k you have enough liquid in your body where you would be okay until you get to the finish then drink up.
Unless it is really hot I don't get anything to drink at the aide stations in a 5k, and drink at the end:D
Nothing to it, but to do it
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1159 days
dr_rios_ec posted 2 years ago.
Well my friend as you can see we all have the same advice...consume less, in order to distend less your stomach....
Remember that gastric motility and transit is not the same between two athletes...some are really slow emptiers...and in your case if you put too much you are going to experience cramps...nausea or even vomiting.
Experimentation is the key...there is going to be some bumps here and there but at the you´ll find the right formula.
In the particular case of a 5k, is a really short course, no matter you are seasoned or a rookie, is a short distance, and the pace might get fast in comparison to longer races...so gastric transit might get even more difficult.
Also part of your trainning is getting your gut adjusted to have something in it and work on it while running.
General rules are like, try not to get diary, eat or drink 2 hours before your run...sometimes even 3, as close the time of the race arrives, the less solids you should consume.
Hope this helps you a little...
By the way what marathon are you trainning for?
Best wishes
-Santiago
"Man!! Defeat is worse than dying, cause´you have to live with it" -My Dad
"It ain´t about how hard you can hit...it is how hard you can get hit and keep moving forward"-Rocky Balboa
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goalie_god11ice posted 2 years ago.
Also the cramps never happen on my long runs of 10 mile or more when im doing my marathon pace its only on the 5k when I increase my pace rate.
And thanks for the advice everyone.
Im actually running as part of Dean Karnazes' 50 marathons in 50 states in 50 days. I'll be in Stowe Vermont, on October 19.
Matt
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1591 days
Riverbrady posted 2 years ago.
Another thing to note...the harder you push your system the less your gut can absorb, as that blood is being used elsewhere. Most everyones' bodies won't be able to handle during a 5k what they can during a slower pace.
For the 5k's specifically, I'd just concentrate on keeping your normal hydration, For a race that short you should be fine running the entire race on standard body hydration/energy stores.
"Care more than others think is wise, risk more than others think is safe, dream more than others think is practical, expect more than others think is possible."
My name is Matt and I've been training for a marathon.
My question is that every time Ive run the 5k I get horrible craps in my stomach and diaphram. I've drank water all day before the race and eaten plenty of potassium but still get cramps. Is there anythign else that I can do to prevent camps?
Thanks to anyone that has suggestions.