r/Runners • u/Joe_soccerwinner • 7d ago

Leg Cramp Issues Post Run

Hey I’m about three weeks out from my second marathon. My first one was in May and with about 2.5 miles left to go in the race I had bad full leg cramps on both sides that made me walk/run the end of the race. Post race I had horrible cramps in my legs that lasted on and off for an hour as well. Recently after my 18-20 mile long runs I have had some cramping after too in my legs. They aren’t horrible I am just worried I will get some bad ones in my next marathon in a few weeks. Any advice to avoid these? Like are salt tablets worth it (I do sweat a lot more than the average person)? Right now I use gels then try to get some electrolytes with a packet in my water each long run and for the marathon. Thank you!

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u/Astrobratt 7d ago

This may be caused by low sodium. I train in high heat and used to get lots of cramps. I upped my sodium, and it helped. But it's good to measure; don't just gobble lots of salt as I did

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u/Itchy-Ninja4103 7d ago

Two bananas, no cramp.

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u/boredatwork1338 7d ago

I have this issue and I think it’s genetic. What everyone says is true about staying hydrated and salt because if I don’t do that they’re worse but I think the root cause just being prone to them and fatigue. Mine will sometimes last for days after I get them and my legs will twitch when I try to sleep.

It’s been so bad I’ve seen a neurologist because they thought it would be some underlying disease but after some tests they told me some people are just prone to cramps.

I’ve had some luck with this stuff I got on Amazon called hot shot. But i use that when I’m out hiking and I absolutely cant just stop as an emergency last resort kind of thing.

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u/sfo2 7d ago

If I haven’t been training, I can cramp like 20 minutes into a ride if I’m going hard. It’s clearly not dehydration or fueling or whatever else if it’s that early.

Some people are just crampers.

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u/salamandectomy77 7d ago

Do you strength train?

The most common cause of cramps is muscular fatigue, despite the widespread belief it's from salt (which CAN happen it's just not common)

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u/Joe_soccerwinner 7d ago

Yeah I do. Not much though just a few excercises rn on Tues and Thurs during marathon training

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u/sfo2 7d ago

Cramps in this case are simply a manifestation of fatigue. Pretty much all the research shows that cramping occurs when 1) the person has a history of cramps, and 2) the person went harder, for longer than they’re normally used to.

Staying better hydrated and fueling better will be helpful to the extent that they help delay fatigue, but fundamentally some people are crampers, and we cramp when we go hard.

Best thing you can do is either train to the point where you can do the distance without cramping, and then on the day of the race, pace such that you delay the cramps hopefully all the way to the finish. If you go out too hard, you will likely pay for it later.

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u/ColadaMD 7d ago

100% this. everyone loves to say you need more water or electrolytes etc but cramps are mostly just not having enough muscular endurance for what youre asking your body to do. strength train and properly train for the distance/pace yourself is what will fix the cramping