How To Stop Cramps In A Marathon | Marathon Nutrition Help

Learn to run the perfect marathon:

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If you're running a marathon and want to run it as well as possible then cramps are something that you do not want!

Cramps in running can completely ruin your race, and if you want to learn how to run a marathon better then you need to try to get rid of these.

This links in with my marathon nutrition guide to help you with nutrition during a marathon and stop marathon cramps from happening and ruining your race.

00:00 Introduction
01:05 The history of cramps
02:31 Muscular fatigue
03:36 Strategies to prevent cramps
04:47 The correct gear for running
05:30 Correct hydration and nutrition before the marathon
07:53 Start slow and build
09:30 Hydration
11:45 The benefits of a warm up

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The aim of this channel is provide free nutrition advice to triathletes and any other athlete who might find it useful. That won't change, but if you want to help me to create these free videos then I would really appreciate it :)

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Hi! I'm James. I'm a Sport and Exercise Nutritionist and I make videos on nutrition to give people simple, clear and easy to use information on a range of subjects. I focus on triathlon and how triathletes can use nutrition to help properly fuel their training and racing.

In my day job I work as an Advanced Clinical Practitioner in General Practice, or Family Medicine for those of you not in the UK, and work in a busy NHS GP practice. I'm a Specialist Paramedic by background and have full independent medicine prescribing rights.

Advanced Clinical Practitioner in Family Medicine, BSc, PGCert
Registered Sport and Exercise Nutritionist (SENr)
MSc Sport and Exercise Nutrition
Nutrition Consultant for Hurry The Food Up
Great Britain Age Group Triathlete
Qualified L2 British Triathlon Coach

I am not affiliated or sponsored by any brands, companies or products that I mentioned or show in my videos. My aim is to make these videos free from any sort of bias!

These videos shouldn't be taken as direct, personal advice on medicine or nutrition but more for information purposes based on the latest research and evidence. Unless otherwise clearly stated, this information is more suited to adults as under 18s have different requirements and considerations. I'm happy to answer any questions you might have as an individual though!

Website:

[mcgarrk]

Just finished the Athens Marathon and cramped like mad for the last 8km.

Unfortunately missed my sub 4 hour aim by just under six minutes because of it so it’s good to know it may be a muscle training issue! :)

Something concrete I can work on. Thanks a million!!

[gabornyers]

Really useful video!!! Thanks for sharing!!!

[Reckoning]

I can attest to the bit about muscular fatigue!
My latest marathon was in another country and i was already not tapering in the best way, I had a little cold going and my legs were just heavy. Two days before the race I ran a little too fast in new shoes that changed my gait a little for 6km, and then did some sightseeing and racked up a half marathon distance in walking. By the next day my legs felt fatigued and even a little shaky.
Instead of staying in the hotel I racked up another 15km of walking, on top of that, I was barely eating and drinking.
by the evening I was feeling some local stinging in my inner quads right above my knees.
On race day, I could not warm up, I went out slower and careful but then at km 25 the cramps hit right were I felt the stings the previous day. Stretching would only temporarily help and as a response my HR shot up as well. I still finished but only with walking breaks. Needless to say, it wrecked my race time.

[gibsonlespaulspecial]

Just found your channel and really like the content, thank you! Any views on neuromuscular conditions as a reason for cramp? I have always suffered from cramp, fit or not. I do suffer in the heat and it seems I can no longer take in enough fluid. I eat well, I take electrolytes and yet still get it. I even suffered with cramp on the swim as I got out of the sea on an Iron Man. Both calves and inside thighs which is THEE most painful cramp and almost impossible to stretch. I came out of the water 1hr12 and couldn't move. I thought the Iron Man was over. So no fatigue was involved although I did swim quicker than normal but I tend not to use my legs much. Another thing is I might have a long run with no leg cramp but get cramp in my back or arms when resting after. I have taken vinegar shots with chilly which are horrible but I think help, although not taken them for quite a while now.

[wongyeng]

Really good advise... I did my first marathon and cramped up at 25km... pre-race, I only did 2x 21km and not beyond that, next marathon I will do at least 2x 3/4 marathon before the actual event... 😅

[carlbaldwin]

Great channel.
Glad I found it 😊, I completed my 1st marathon Sunday in Newport, I was going fine and taking gels and electrolytes every 30mins,
Mile 22/23 however lol I was having twitches in my both legs etc and felt like I was gonner cramp,
How can muscle fatigue be solved? Or isit just 1 of those things that happens .

[Arki]

Great video I got cramp in my right leg only calf and then hamstring mile 11-12 at London landmarks cost me a couple of mins, never had any issue during training.
Was well hydrated and had salt tabs plus was only in one leg, I put it down to muscular fatigue/tightness pre race.. annoying because I felt great and was ready to drop the hammer when it hit out the blue.

[YapatononskibidiinohioYapper]

I did a jumping exercise 10s jump 50s rest 5 reps before running today. Literally got cramped 1km in. I shouldnt have done that, maybe when they said recreational runners they didnt mean a 3 weeks beginner who only finished 5k 3 times with 8:10 and 9:36.

[OmarDMarin]

Create information and I love your videos. I have my first full marathon on January 28th and what I’m nervous about the most is my feet. I have brooks hyperion elite 3 and the on cloud monsters and don’t know which ones I want to run in. My feet are my biggest weakness bc they are the first thing to start hurting during my runs. I run slow enough that my fitness isn’t an issue. It’s my feet. I’m probably have a mile care of plantar fasciitis and I’m praying that rolling out my feet like crazy this week will help with the pain. Are you still taking on clients?

[karvindris]

I get my cramps when rest, today morning I woke up with a crap so bad I thought it wouldn't stop. But eventually it did, never had it happen in a run

[hazzshakes]

Do I need to take electrolytes during my marathon because on Maurtens website it says no to

[Robzabest]

i think it was the carbon shoe that overloaded my calves and made me cramp, or I didn't warm up..

[ManojPandeyManub]

Can over dose of Gel be the cause of cramps? I was on good electrolytes, water and gels, but suffered cramps at 25th km, any idea? I took limited gels in my trainings, the intensity was not that much but I didn't get any cramps !!!