Calf cramps

Question
QUESTION: John,
I have completed 10 half marathons and over 30 5k/10k runs. I train on a treadmill then go run the events. I am a 52 yo male, 165#, 5 11. I have no issues with the 5k/10k races.
After running 13.1 miles and a ten minute walk to cool down my calves cramp badly. It takes about 40 minutes of stretching to relieve them. What do you suggest?

Best Regards,
Terry


ANSWER: I just have a few things to ask & suggest:

1. Are your hydration needs being met? Any type of cramping usually involves a hydration issue, because the chemical reactions that take place to supply energy and to provide muscle function, they all need adequate water.  After a half-marathon distance, there's a lot of stress and water loss.  So, that's my first suggestion is to watch your water intake & sweating rates carefully.

2. I would suggest a flexibility & cool-down routine that incorporates a foam roller and/or a Stick massaging device.  40 minutes to statically stretch a muscle is too much to do, and just puts more stress on the muscle tissues.  I would hydrate well immediately after the run, and then use a foam roller or Stick device to massage and loosen the muscles that are tight.  

Rick Karboviak

---------- FOLLOW-UP ----------

QUESTION: Yes I hydrate with gatorade the day before, the morning of the event and I drink gatorade at each water stop during the event. I could use a camel pack to drink more often. I noted one of the half marathons that I had lost 5 lbs, mostly from water loss. Are any supplements recommended to prevent cramps?  I am in good shape and only started running 3 years ago.
Thank You,
Terry

Answer
I would rely more on just normal water for your hydration, as people did just fine with that before the days of gatorade.  I don't recommend any supplements, as what I believe, cramping is mostly a hydration issue.  Perhaps you are relying too much on gatorade drinks for your hydration.  If the cramping is still coming with all that gatorade, then gatorade isn't really helping in preventing cramping.

Just my thoughts,
Rick Karboviak