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Training / Training Talk

Running Training Talk...............................

Got Cramps?
By Susan S. Paul, MS, TSF Training Program Director

 

Muscle cramps, and specifically leg cramps, are a runner’s nightmare. They wake you up in the middle of the night and stop you cold in the middle of a training run. While most runners have experienced muscle cramping of some sort, their etiology remains a mystery.

The original theory on muscle cramping developed in the 1930’s, and cited dehydration as the primary cause. Dehydration remains number one on the list of probable causes by most athletes even today, but recent research questions this assumption. Rule out dehydration as the cause of your cramping simply by increasing your fluid intake and see if your muscle cramps resolve.

Possible Suspects
Electrolyte imbalance is next on the list of probable causes for muscle cramping. Dehydration and electrolyte imbalance go hand in hand and together and they rule as the top two suspects traditionally associated with muscle cramping. Muscle contraction is dependent upon the proper balance of several minerals known as the electrolytes: sodium, potassium, calcium and magnesium. A deficiency in any one of them creates an imbalance that results in the excitability or irritation of nerve endings. Excited nerve endings fire randomly, thereby increasing muscle stimulation (also known as contraction) that most likely results in cramping. If you suspect an electrolyte imbalance may be the cause of your cramping, increase your intake of electrolytes through nutrition or take an electrolyte supplement. Low-fat yogurt, spinach, beans, and lentils contain an abundance of potassium. Bananas, bran cereal, brown rice, and almonds contain magnesium and low fat or non-fat dairy foods contain calcium.

Glycogen depletion is known to cause muscle cramping. Glycogen is the stored carbohydrate found in the muscles and is the fuel for muscle cells. Most runners have enough stored carbohydrate to last for about 2 – 2.5 hours of exercise. Runners know they must eat during long runs and the marathon itself or “bonk”, but many do not know that eating for recovery is equally important. Eating within 30 minutes to 1 hour after completing a training run helps replace depleted glycogen stores. After a run, muscles act like sponges and readily absorb nutrients, so do not miss this prime opportunity to fuel up. When glycogen stores are not adequately replaced, runners face bonking even on shorter runs.

Eating a total of about 300 calories and a blend of protein, complex carbohydrate, and fat is the recommended recovery recipe for success. Sip a cup of low-fat chocolate milk, have a turkey or tuna sandwich on whole wheat bread, or drink a recovery shake. Try Instant Breakfast mixed with skim or low-fat milk for an inexpensive recovery drink. An added bonus to adopting this nutritional recovery plan is that it may very well resolve your cramping as well as prevent injuries. Researchers suspect that inadequate post-run replenishment is a factor in many running injuries.

New Theories
Results of recent studies call into question the role dehydration and electrolyte imbalance play in muscle cramping. These studies find no evidence that dehydration or electrolyte imbalance play a role in muscle cramping. Instead, these studies found that older age, longer history of running, a high body mass index, lack of stretching, and a family history of cramping were the primary culprits. Runners themselves reported a lack of training for the conditions of their race as the primary reason for their cramping.

Age, length of time running, and a family history of cramping are risk factors we cannot control, but we can adapt our training to minimize the increased risk. Body mass index and stretching habits are risk factors we can control. We can lose the extra pounds, stretch daily, and add strength training into our training routine. By being aware of the risk factors that may contribute to muscle cramping, we can take informed steps towards prevention.

“What We Have Here Is a Failure to Communicate”
There is a very intricate communication system between our Central Nervous System (CNS) and our muscular system. This system allows for very specific motor control. Muscles receive signals to contract or relax from the CNS while specific receptors within the muscle fibers inhibit muscle contraction or relaxation for exact movement and injury prevention. The newest theory on muscle cramping proposes that abnormal spinal reflex activity occurs when muscles fatigue and that is the culprit for muscle cramps. Simply stated, muscle fatigue causes a breakdown in communication between the CNS and the muscular system to occur. Miscommunication between these two systems results in cramping.

Double Duty
Studies have also shown that muscles that cross two joints are more prone to cramping. A muscle that crosses two joints has a greater workload than a muscle that crosses one joint. Muscles that cross two joints do “double duty”. For example, the biceps femoris, one of the hamstring muscles, is responsible for hip extension and knee flexion. The gastrocnemius, one of the calf muscles, assists both knee flexion and ankle extension. These two muscles are also the most commonly reported muscles that cramp during activity. Incorporating stretching and strength training into your workout routine will help prepare muscles for the workload of training and racing.

Other Culprits
Less common suspects associated with muscle cramping are thyroid disease and some medications for asthma, high blood pressure, and heart disease. Always consult your doctor regarding any health condition and to find the cause of your muscle cramps.

Prevention

• Train properly- Stay within a comfortable intensity level on long runs. Allow adequate time to build mileage slowly. Include speed and hill workouts. Consider running just 3 days a week and cross-training 2 days a week. Take at least one day a week off to rest and recover from training.
• If the person is conscious encourage the consumption of fluids.
• Specificity of training- Train specifically for the distance and the conditions of your race. Research the course; know the road surfaces, elevation and altitude changes, weather, start time, etc. Estimate your finish time and race pace. Simulate these conditions as best you can during training.
• Stretch daily- Incorporate stretching into your daily routine! Stretch, stretch, and stretch again. Stretching improves circulation thereby allowing muscles to receive adequate oxygen and nutrients needed for recovery.
  *Strength train- Muscle weaknesses lead to muscle imbalances and inefficient movement patterns. Inefficient movement patterns mean that some muscles are working harder than other muscles and are therefore more likely to fatigue and cramp. Strengthen weak areas, stretch tight areas to improve your running form. Include speed work and hills in your running routine to help improve your running form.
• Orthotics- Orthotics can correct improper biomechanics and improve running efficiency; thereby reducing or even eliminating muscle cramps.
• Nutrition- Make a nutritional plan incorporating protein, complex carbohydrates, and some fats into your daily regimen. Eat small meals throughout the day rather than 2 or 3 larger meals. Remember to eat before, during, and after your runs. Plan recovery meals to make sure you have adequate glycogen replacement. If your Body Mass Index is too high, consider losing weight.
• Hydrate- Make sure you are drinking enough water daily and during your runs.
• Electrolytes- Add electrolytes to your supplements, especially when you are training in hot and humid weather. You can find them in sports drinks or in easy to take capsules.
  

What To Do When You Cramp

• Stop running and apply direct pressure to the affected muscle with your hand, finger, or thumb. Hold for about 10 seconds, then release. Repeat as needed.
• Gently stretch the affected area, if possible. Be careful and move slowly because sometimes this will cause the opposing muscle to cramp.
• Once the cramp subsides, begin moving with a slow walk and then gradually pick up the pace.
• Ice the affected area when you complete your run.
• Take an Ice Bath after your runs.
• Regular massage treatments may help prevent cramping.

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