The REAL Reason You Are Cramping During the Marathon (and it’s not because of dehydration)

One of the most common reasons for failure in the marathon is suffering from muscle cramping.
Most runners blame a lack of fluid or electrolyte intake for their untimely cramp. So, for their next marathon they work on drinking more often.
Unfortunately, as many marathoners know, this rarely solves the problem. It seems know matter how often we drink or how precisely we try to optimize our electrolyte levels, the same darn muscle cramp returns late in race.
This is because your marathon cramping isn’t likely a hydration or electrolyte issue at all.
Rather, the problem is what we call a “muscle overloading” or a fatigue cramp.
These occur when the neural mechanisms that are supposed to inhibit muscle contraction are depressed and the chemical and electrical synapses that fire the muscle fibers is enhanced. The result is an intense, sustained involuntary muscle contraction.
The question now is why do these fatigue cramps happen, even after running countless training miles, tough workouts and marathon-specific long runs?
That's what we discuss in this video!
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[@jarodjones743]

Thank you so much. This is by far the best explanation. I ran my 25k today in less than 2 hours and felt i had so much more in the tank but my calves kept cramping. I will try these exercises. Thank you.

[@theworldisyours2241]

Finally, somebody nailed it ...

[@cleiton_fuhr]

This is gold! You nailed how the body position deteriorates throughout a marathon. I feel like you’ve done this video specifically for myself 😂. Will keep an eye on the posture specifically on my long runs.

[@lloydstephenyuro5533]

best explanation so far, will definitely work on this

[@irontripie]

Finally an answer!!! I have been having this problem this whole year and nobody has been able to give me an answer. Have been doing tris for 19 years and after a sabatical because of the pandemic and becoming a father this new cramping superpower was gifted to me this 2024. Will try your strength training this whole month since I have another Triathlon at the end of the month. Will come back with feedback on how it went.

[@Monaleenian]

How did it go?

[@tshidisonage]

Brilliant video. Definitely subscribing

[@plion3]

So much information. Thank you

[@sbhtennis]

I think this is very right on. I’ve done ultras without any cramps but when I do road races of half marathon or marathon length but at a much faster pace I have gotten calf cramps . So for me I assume my muscles fatigue at faster paces and thus the cramps. Plus this is a recent phenomena since I turned 60 yo,so presumably aging and muscle strength loss have contributed to cramping ….another reason for strength training

[@maloxi1472]

6:36 I didn't understand that part. When you say "after your hard days", do you mean on our recovery/easy days or later in the day after a hard session, so that our easy days can stay free of excessive stimuli ?

[@runnersconnect]

Yes, after your harder training sessions like tempos, speed workouts, etc. You want to keep your easy days easy and focused on recovery

[@JeremyChevallier]

Very helpful thank you. Time to say goodbye forever to calf cramps at the end of my soccer games

[@alexmoliere570]

Funny, I had both. Hamstring and quads were cramping, good times

[@mad4tri]

This makes a lot of sense!

[@si.babiganas]

Channels with “only” ten thousads subscribers always explain the truth. A

[@richardfrancisburton6833]

I hiked before a marathon - voila, cramps in the last half

[@sbhtennis]

Genius explanation

[@runnersconnect]

Glad it was helpful!

[@GreyJedi17]

Yes. I realise when I remind myself to use the glutes ... the calves will not threaten to cramp

[@q3playing]

Does deadlift train hip extension?

[@befell.4097]

I often have muscle cramps while swimming. Is it okay to just keep going? I feel the pain but I can go through it 'cause I have very low pain rate (idk how it's called). I stop when it's really bad but for the most part I can go through it.

[@noobynoob6856]

My left bottom ab fr keeps cramping for no reason after just 30 seconds

[@zackbelcher3896]

I cramp in hamstring every time. What area is deteriorating that would cause hamstring to take up the slack?

[@runnersconnect]

Most likely the glutes. If you're glutes aren't strong enough, then your hamstring takes over.

[@danielstudent3219]

I don't have leg cramps but I get rib cramps

[@rof8200]

Run more to strength the muscles

[@oscarmartinez2538]

I hydrate properly and drink electrolytes and still get leg cramps .

[@matthewaislabie7354]

Repair the muscle properly with protein.