Dealing with Cramps on the Run

Q: "I have been having a lot of problems with leg cramps, particulary during the run, but sometimes during the bike. I tried different things and some have worked to ceratin extent. (like take electrolytes and stop drinking coffee) do you have any suggestions to make this better?"

A: Coach Cheryl: This is a problem that many triathletes experience and one that requires more in-depth analysis of your overall nutritional and training habits. While you indicate you are taking electrolytes and stopped drinking coffee, there are still other factors involved that could contribute to this problem as well as alleviate it. Below are some areas to evaluate for your problem.

• Are you well hydrated? You can determine this by the color of your urine. Not only should you check it before and after exercise, but during the day as well. You need to replenish fluid loss as well as keep the body hydrated for optimal performance and repair. Your urine color should be nearly clear; darker yellows indicate you could be dehydrated.
• What is your sweat ratio? If you lose significant amounts of fluid during exercise, you may need to revise your sodium and fluid intake. Normal amounts of fluid loss average 1 to 2.5 liters per hour while a high sweat ratio is over 3.5 liters. You can measure this by weighing yourself before and after exercise (without clothing both times). Every pound of weight loss is equivalent to about half a liter of water. Further, are you clothes covered in white streaks? After training and racing, do you have dried salt on your face and body? If so, your sodium needs could be greater. Which leads us to...
• Is your sodium intake enough? While foods rich in magnesium, calcium and potassium are beneficial for health and performance, sodium has been found to be more responsible for muscle cramping. Electrolytes alone during training may only help the problem a little. You may need additional sodium intake during training, racing, as well as during the course of a day. Adding extra salt to your food, taking additional salt tablets during training and racing (be sure to drink plenty of fluid when taking salt tablets), and eating some foods that are naturally richer in sodium (versus processed foods with lots of chemicals) may help your problem. Further, sports drinks such as Gatorade Endurance, which is now offered on all Ironman North America race courses, provide additional sodium as well as hydration benefits.

Other factors to consider:

Caffeine is in other foods and drinks other than coffee. Eliminating soft drinks and other foods that contain caffeine is highly recommended.

Overtraining is common with triathletes. Be sure that you are not overtraining as that can contribute to less repair time for your body.

Are you well rested? Sleep is critical for your body. Hormones are released that repair and heal the body from all the stress placed on it. Getting enough quality sleep is beneficial for health and performance.

A well balanced diet of carbohydrates, protein, fats, vitamins and minerals is important for health, performance and recovery. For your leg cramping problem, you may consider supplementing your diet with foods rich in sodium, magnesium, calcium, and potassium, in their most natural form (melon, bananas, yogurt, raisins, etc.).

Stretching and self-massage are important modalities to incorporate in your daily training regimen.

In conclusion, while increasing sodium and fluid intake may be helpful, you should check with your physician if you have any conditions such as high blood pressure or diabetes before changing your dietary habits. If you are in good health without medical conditions, then timing, amounts, and types of intake are all things that can be tried through trial and error, during training, not on race day! It is recommended that you consult with a Registered Dietician that specializes in sports nutrition if your problem continues.

Good luck, and share your progress with us.

Cheryl Bayuk USAT Level 1 Coach. Coaches athletes from sprint to Iron distances specializing in first timers. Has competed in triathlons of all distances since 1999. Cheryl is skilled in helping athletes balance training with work, family, and personal commitments, incorporating multiple training strategies into plan to keep athlete mentally and physically fit and healthy for optimal performance.