The Most Misunderstood Concept In Running

Sports Scientists Lindsey Parry & Shona Hendricks dive deep into cramping today. When you're ready we'd love to help you become a better runner.
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[@CoachParry]

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[@user-xo3tq7ul1b]

Over saturated solution of salt and vinegar and cramps vanishes in 2 minutes

[@glennnicholls8510]

Honestly, I think this is the most informative and relevant video I have ever seen on YT.

[@AnTalk_blog]

I am the type of guy who has violent cramps at night or at rest even if I take electrolytes. Recently a nutritionist told me that I have to take the electrolytes with small amount of sugar, dextrose or maltose. Usually I avoided those sweetened electrolyte powders because I wanted to reduce my BG levels. I've tried it and it really helps. I can't say that I'm free from cramps but the frequency and pain is remarkably reduced.

[@Harrythehun]

I have almost same issues. Dieting and low carb diets are one result for my cramps. 4 grams of water per each gram of glucose in your body. Low carb diets lowers the water content in your body. I solved most of my cramping problems by strength training, eating better, eating carbs, adding salt/sodium, magnesium and drinking water. Potassium made my cramps worse.

[@luimulder3768]

​@@Harrythehun low carb diets are for people who want to lose weight without exercise. Definitely not the choice for people who exercise and probably not the best diet out there, in general.

[@GeorgeRow]

I suffered from both nighttime cramping and cramping in longer races. I discovered that transdermal magnesium products relieved both. Transdermal magnesium is delivered in a spray or cream that is applied to the skin around the muscle that is cramping. It is absorbed through the skin and gets to work. Unlike a drink or supplement it doesn’t have to get through the digestive system to reach the cramping muscle. If I wake up in the night with cramp I apply it. I apply it at the start and carry a magnesium spray on Marathons and Halfs. Thanks to transdermal magnesium I sleep well and have finished two Marathons without cramps disrupting the last 10 miles.

[@johnrobinson4445]

@@Harrythehun You need more water in the body? Would creatine help?

[@rodolpheaugustin5288]

​@@luimulder3768it's clear that you really don't know what you're talking about.

[@filmic1]

I don't do long runs as a rule, nor do I cramp as a rule. However on one long run, II was descending off a large sloping bridge and on one foot plant my right leg just locked right up. Just locked. Wholly cow! I was still 7km from home. I had to shuffle/walk my way back. It eventually unlocked, but I couldn't run. I had to walk. The other was recently, a 16km run. When I got home I had these horrible abdominal cramps, even though I'd been hydrating properly, but not enough electrolytes. Relief quickly came after drinking 300ml of electrolyte recover SPARK, I think. Thanks for the skeletal muscle physiology refresher and the agonist/antagonist leg analogy. Very interesting.

[@Laura-gx9jr]

I just found this channel and it's so wonderful! ❤

[@jbratt]

It’s a three legged stool. Nutrition, Hydration and training. That is what I have determined after years of fighting cramps and it nice to see this video articulate it so well. The one most difficult part for me was determining the nutrition part. My doctor who is also a cyclist suggested I try Sports Legs a nutrition supplement. Obviously there is something in its ingredients that addressed my deficiency because the cramps have stopped. The day I forgot to take the supplement was the day I cramped. Obviously it won’t work for everyone because of the different causes but if you have been chasing you tail around not getting anywhere it’s worth a try.

[@willemvanriet7160]

Thanks for the great insight!

[@coachjohn]

Absolutely great information. Thanks for this video.

[@drddiamondd]

I am a competitive cyclist. I do sometimes have inner thigh and quad cramps towards the end of long endurance rides. This is obviously triggered by fatigue, dehydration, and low electrolytes. But I also have incredibly bad upper leg, lower leg, and foot cramps that wake me up when I am sleeping-whether I have worked out that day or not. However, I have learned a pressure point technique that is amazing. Whether on the bike or waking up in my bed, I bite down on my lower lip and hold it for a few seconds. I then alternate biting my lower lip, upper lip, and tip of the tongue-over and over again. This has the same effect as pickle juice, mustard, ginger, cayenne, or cinnamon-I assume it stimulates the receptors so that the muscles can start to relax. I think of it as "confusing the brain" into stopping sending the conflicting signals to the muscles. It is not instantaneous, but it eventually does work.

[@ihadnoideathatgoogleallowe6551]

Amazing video! Thanks for this. You earned a sub.

[@Lindiwe_Nkuna]

I don’t cramp during training but always cramp on race days- especially on 30km 😢

[@luimulder3768]

The answers found in this video are glorious, aren't they?

[@kermittherunner]

I'm currently taking AP 2 and this was very helpful to understand the lecture . Thank you

[@nealm4129]

Hi there I'm a 62 year old sports enthusast, I indoor row, cycle, swim, played junior rugby, squash and yes Run (not very fast !) I keep getting cramp at about 3/4 k on a Park Run for a few years, always thought it was pulled calf muscle but this is it CRAMP thank you !!! not quite sure what the solution is but rehydration better nutrition and strength training is the way forward Brilliant !!!!

[@KarlKrassnitzer-mm8wb]

I agree. I have mostly serious cramps immediately after Marathon because of fatique. But never during training runs.

[@AGDaws]

Where does the statistic that only 30% of running cramps comes from electrolytes imbalance or hydration come from? Also, nerve conduction relies on ion transport across the nerve cell membrane (electrolytes), but at the junction between the neuron and the muscle the transmission relies on acetylcholine as a neurotransmitter, not electrolytes.

[@General1Cal]

I haven't had a cramp since high school, where I learned about the 8 symptoms of dehydration, after that never again.

[@TheGDJames]

Watching the video because from the thumbnail I didn't know whether cramps were the most misunderstood concept in running, or cramps don't exist was the most misunderstood concept in running.

[@BD1ZZ]

On the run-walk strategy for long distance runs, I've heard it proposed to adopt a "walk the aid stations" strategy during a race. Doesn't help at all however on trail runs with two aid stations in 20 km.

[@maryskelcher8979]

Really interesting vid. 👌 I used to have night cramps, but for me, stretching my toes towards me just after going to bed, plus taking magnesium sorted it. It's rarely a problem now

[@warrenthiessen4682]

Same here. I narrowed mine down to an asthma inhaler that seems to cause a magnesium deficiency within days. Using a magnesium lotion or epsom salt baths has been super helpful.

[@Nyarlathoth]

I get cramps from time to time during high-intensity running or biking for more than 30 min without pause. After a gentle stretch I can continue the training by reducing the intensity just a little bit, focusing completely at sparing the affected muscle as much as possible (my left leg is much weaker than the right one, and it is the one cramping). I can continue surprisingly well (very asymmetric, but still fast) at the edge of the cramp and I am sure that it is a great training to reduce the risk of cramping in the future. But it may work only for jogging and riding, where one can concentrate on the effort, as opposed to football or basketball, where the focus is on the game dynamics and short maximum intensity sprints are required regularly.

[@markjohnson4237]

Interesting video, thanks. I get two quite a specific types of cramping. In my feet when when I am doing mobility exercises, where I am low down and putting weight on my feet and ankles and the second is in my calves, usually at night. I do take in electrolytes after EVERY run and I do bodyweight, strength exercises three times a week. Any thoughts on this at all?

[@seedmole]

I've spent the past 15+ years of my life making use of a fantastic trail network near my home. For a long time, I didn't bring supplementary nutrition.. I'd just bring a liter or two of water. These days, I rely much more on chewable gummy sugars during heavy load. I also spent some time using chewable electrolyte tablets, but maintaining proper fueling seemed to be more important for me. Learning the appropriate ratio of fats to carbohydrates for my effort levels seemed to be the most relevant factor. Also as you've pointed out, without accurate info about one's actual electrolyte levels, electrolyte supplementation is a matter of guesswork. Aiming for proper effort levels has a more direct and predictable impact.

[@markd.9538]

I’ve had cramps AFTER taking preventative things for it. Therefore I’m convinced the cause is not a “lack” of electrolytes, but an “imbalance” of electrolytes. And dehydration (water levels) is very much part of the equation as well.

[@tylernero6671]

I've only had my arm cramp, mile 20, I had lost the pace bad and stepped aside to walk and it immediately cramp when I put my hands on my sides.

[@marccarlton2163]

I also used to get very painful leg cramps in the night, long before i was a runner. I now think in my case they were due to dehydration and/ or lack of sodium or magnesium. I never liked salt and would avoid salty foods. I find if i take electrolyte sports drinks and drink plenty of water I'm fine. I know that everyone's different and this would not work for everyone.

[@danielcaldwell5940]

I get calf cramps after about an hour of swimming but csn run for more than an hour and cycle for several hours without cramps 10:30 . My physio said my calves can't flex poining my toes without pushing forcefully against something. The muscles are literally working against each other.

[@marlinweekley51]

Research shows cramps are caused by over use or more simply doing more than your in shape to do - lack of proper training. Dehydration and lack of sodium do not cause cramping it has been shown. In a recent marathon I and a friend ran I drank 2 liters of a popular electrolyte solution my friend drank only small amounts of water at the aid stations. I hadn’t trained. It had been 2 years since I ran a road marathon. He on the other hand was well trained with a coach. I suffered severe leg cramps with 1/2 mile to go. He finished well under Boston qualifying time - no cramps. Train train train for the event you plan to do if you want to prevent cramps.

[@user-qj5xl4hy5q]

I've never had cramp running. It's always usually later on in bed when I get cramp in my legs.

[@rygar4702]

What about cramping at high altitude during exercise. My friends never cramp at high altitude but always do😢

[@Nathanstype1fitness]

You didn't mention Magnesium which is very often neglected and can be a major cause of cramping when magnesium uptake is low. If you get fidgety legs at night watching TV then try magnesium. Magnesium works by blocking calcium which causes a muscle to contract. I have found that magnesium loading leading up to a marathon or ultra means I have never cramped during 13 marathons/ultras. It also helps me sleep at night due to aiding muscle relaxation.

[@peterjanbo657]

Well he did mention minerals as magnesium is. 😊

[@warrenthiessen4682]

I guess I'm one of the few that get cramps at night or rest... wicked painful arch or calf cramps. I find I can significantly reduce the frequency and intensity of the cramps by hydrating well, and using magnesium lotion or epson salt baths.

[@rayfostyn]

Thanks for video but a few problems. Surely sodium and potassium are the ions required for nerve impulse conduction (rather than sodium and calcium which you said?). It is not electrolytes that diffuse across synapses between nerves but neurotransmitters (which are very different things indeed). Why not mention magnesium - possibly important in nerve / muscle function / cramp? That said, how much are statements saying 'electrolytes are the problem' true and how much just hearsay, i.e. everyone repeating what they heard previously without evidence? For example, if you take blood from someone cramping I am pretty sure you will not find any difference in electrolytes (blood electrolytes at least!) to normal so I am not sure if electrolytes (sodium and potassium) per se actually have any significance in cramps?? I wonder if at least some of the cramping could be due to loss of energy in muscle (I.e. it happens when you are exhausted / have overworked the muscle - whether via a hard game of football or a 100 mile run! - or by a low carb diet which reduces muscle energy (glycogen) stores). I think resulting lack of energy in the muscle means for a while at least, there is nothing left to drive the calcium ATP pumps (which pump calcium back into sarcoplasmic reticulum allowing the muscle to relax) so muscle can't relax and cramps up. This is why good fuelling or taking fast carbs / gels will often help cramps (and why low carb diets which reduce muscle glycogen (and water) may lead to cramps - as clearly warned about for example in all Atkins diet books). Be interesting to know if pickle juice has sugar (fuel!) in it as well as all the electrolytes (plenty of salt in pickle juice) and acid of the vinegar (see later re acidosis) - or is it just the liquid (any liquid) helping - see re dehydration below. I could see how loss of water (dehydration) if significant could cause cramps (as hypovolaemia leads to a degree of peripheral vasoconstriction which would reduce supply of fuel to muscles. [Translation: dehydration from sweating etc lowers circulating blood volume so your body narrows blood vessels in the limbs so a bit less blood goes to them so it can save the reduced blood volume for the more important organs (heart kidney brain etc). This means (a bit) less blood goes to limbs which may mean they get less energy (as glucose etc) transported to muscles by blood. (Muscles also have their own internal energy stores from glycogen but this gets used up so blood supply also required). Reduced energy in muscle may lead to cramp - perhaps via reduced action of calcium ATP pumps as already described]. I'm not sure how much dehydration contributes but the above (and the fact that lower body water may precipitate cramps in (some? many?) low carbers) tends to support this. Other possible mechanisms for cramping include acidosis / lactate / build up of other waste products of metabolism which may for example lead to local acidosis in muscles (or around nerves) affecting efficiency of nerve conduction or muscle relaxation mechanisms - for example by acidosis affecting the availability of ionised calcium (involved in muscle contraction/relaxation/sarcoplasmic reticulum as above). In summary I would think yes, train (so muscles can hold more energy and use it more efficiently and also because trained muscles will improve their blood supply so better delivery of energy as glycogen is used up). Avoid dehydration (you would need electrolytes in drinks to do this as pure water alone will not work) to keep circulating volume (and hence energy delivery to muscles) up. Try and keep peripheries appropriately warm (if cold on a long run, vessels constrict in peripheries again reducing blood (and hence energy) supply to muscles). Most importantly, fuel well (avoid the energy loss that may precipitate the cramping as above via ATP pumps briefly malfunctioning due to reduced energy availability locally). I am not sure quite how to approach acidosis and/or the role of magnesium but perhaps trying epsom salt baths after exercise (magnesium adsorbs through skin) or transdermal magnesium may not hurt if you get cramps? Easy to stop if you find no benefit! Would be interesting to look at all this in more detail (another video???😊😊). Thank you for a great video but I wonder if some of the stuff I mention here is also involved?? Best regards

[@stevenrein3118]

I also get bad ones especially after track work outs. Pickle juice has always help stop them.

[@TheeTrainer]

But why? What makes the difference with either of those - did the nutritionist say?

[@PoulHansenDK]

Hmm. I get cramps AFTER running if I relax too early at home. If I keep moving for awhile I can prevent it. I also found that salt tablets will help preventing it. But you really didn't address these things.

[@marckool7770]

It took me a long while to realize my occasional running cramps were getting triggered by Neosporin.

[@swites]

Have they researched those people who don't cramp?

[@jhosoi808]

I drink Pickleball Cocktail to prevent my night and resting cramping

[@rolffuchs2737]

I stopped drinking alcohol 1,5 years ago and never got cramps again.

[@bronxcheer1484]

I had violent, debilitating leg cramps as a teenager. A sign of kidney failure.

[@drewbadenoch7411]

At some point? Try once a month every month!

[@Loppy2345]

Eating bananas will help prevent cramping, I'm surprised so many runners aren't aware of this.

[@maxharris3010]

No evidence presented just opinion

[@bronxcheer1484]

Assertions.

[@daviddiazlife]

I dont know all the answers but Teamhotshots, capsaicin ointment, and/or supplements may assist especially when no oxygen is getting to the cramped area. So many things can cause cramping including deficiencies with magnesium/electrolytes. Sneakers can induce cramps too. A sneaker should conform to normal foot landing. For me, zero drop and wide foot are best. For you, it may be different.

[@MrNoName7474]

I’ve been running competitively for over a decade and never had a cramp. Same with shin splints. Can’t really imagine what they feel like.

[@tonychenh4142]

I cramp at 10 miles and salt stick fixed it.

[@Desperado070]

I know where it comes from, only had it a handful of times when you really over use you muscles. Especially when you haven't sported for a while and then out of the sudden you go in for the full 100%. But as said, actually I never got it alhowel I know someone who always has it and he is trying to lose weight as hes training, bad mix anyway. Or you build muscles or you gonna lose weight, those two don't go together, at all.

[@lrbtechie]

You left out the importance of magnesium. Yes, if you are under trained you will experience cramping, no doubt. However, electrolyte imbalances and dehydration are definitely the primary causes of cramps in competitive athletes.

[@imnotlettingyouseemyname]

No, research consistently shows that there is no difference in hydration or electrolytes in athletes who experience cramps. There are consistently signs of muscle damage or underdeveloped muscles in athletes who experience cramps. In the studies that show electrolytes to be significant in cramping, cramps are induced by electrical currents. The studies done on athletes after races consistently show that electrolytes are not a significant factor.

[@gabortube1]

Observation: when correcting running posture and running style early cramps disappear and you can perform a faster and longer run, according to your circulatory (mostly heart and pericardium) capabilities. Reason: less compression on nerves (mostly in the lower back and pelvic area) and better chi flow (which controls all cellular functions).

[@stephenbond5155]

Birds aren't real

[@whodey2112]

I'm glad someone is finally brave enough to say this.

[@Bo-Bland]

Pro tip. If you are drinking coffee before you head out for a long exercise. Whatever it may be. You may be causing your cramps. Coffee will dehydrate you. It will cause you to pee more often. Once that happens you are playing catch up and you will not win that fight when you are out on a long exercise. I have had to learn this lesson the hard way. With 15 years of marathons, ultra marathons, triathlons, with distances going to 100 mile ultras marathons and Ironman distance races. I can tell you without a doubt, do not drink coffee before doing anything long in distance. Have something with caffeine in it before you start and during like a gu or a hydration drink with some caffeine in it. I promise it will help you stay hydrated and cramp less.

[@TroyQwert]

I watched tons of channels where they claim: cramps are caused by the magnesium deficiency. 😮

[@luimulder3768]

Who? Where? I'd like to find out why? My biases suggest it may be quackery but just to be sure....

[@TroyQwert]

@@luimulder3768 , ever heard of "search engines"?

[@TroyQwert]

@@abj136 , what type of Mg you take? Do you take it alone or in combo with some other microelements?

[@TroyQwert]

@@luimulder3768, use search engines.

[@AnTalk_blog]

It is oversimplification. I have talked to a couple of doctors, 2 neurologists, sport specialist, cardiologist. The conclusion was that they don't know exactly what causes cramps but they have some advices to try, including magnesium. They also admit that often it doesn't help.

[@bighammer3464]

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