Runners who have experienced muscle cramps are more likely to get them again.

To reduce cramping during an ultra run, take electrolytes and follow a proper hydration strategy.

You also need to manage fatigue. 

When your muscles get fatigued, they are more likely to cramp. Proper training and preparation before an ultra run will reduce your risk of cramping. It will also improve performance.

If your body is not used to the distance, elevation, or time spent running, you’re more likely to fatigue sooner and experience muscle cramps.

This blog post explains how to avoid muscle cramps during an ultra run.

What you will learn:

  • What causes muscle cramps, and how to avoid them 

  • Why you should take electrolytes during an ultra run

  • The importance of proper training and preparation, and how it reduces the risk of cramping 

How to avoid cramps in an ultra-marathon?

Research shows that athletes who have encountered muscle cramps before are more likely to cramp again during an ultra-marathon [1].

The calves, quads, and hamstrings are the main culprits. 

Some people are naturally more prone to muscle cramping while running. However, there are many things you can do to reduce the risk of muscle cramps while also supporting ultra-run performance.

Continue reading for advice on how to avoid cramps in an ultra-marathon or other ultra event.

1. Take electrolytes 

A lack of electrolytes can cause muscle cramps when running.

Many new runners think hydration is about how much water they drink. However, it’s also about electrolyte balance - a lack of electrolytes causes a fluid-electrolyte imbalance.

Electrolytes help regulate the amount of water in cells lost in sweat.

Symptoms of a lack of electrolytes include:

  • Extreme fatigue

  • Muscle cramps or twitching

  • Headaches

  • Dizziness or lightheadedness

  • Nausea 

If you’re a salty sweater, you may need more electrolytes to aid proper hydration. SLT07 ensures rapid rehydration and helps prevent muscle cramping.

For salty sweaters or ultra-endurance athletes, SLT+ is a high-strength electrolyte supplement designed to support heavy sweat loss and harsh conditions, like added heat and humidity.

2. Give yourself plenty of time to train 

If you are not prepared for an ultra-marathon, you are more likely to fatigue sooner and get muscle cramps.

For example, if you're running a 50km trail ultra marathon and your furthest run is only 25km on race day, you are less prepared. 

Your body isn’t used to the extra distance, muscle fatigue, and physiological demands placed on it.

Likewise, if you have trained on mostly flat ground, the added elevation changes place extra stress on your muscles, increasing fatigue and cramping risk.

Always train properly by giving yourself time to train for an event. 

Follow a training plan and add structure to your training. If you know you are running an ultra event that includes steep uphill sections and lots of climbing, replicate this in your training.

Allow your body to adapt and get used to running up and down hills. 

You don’t want to fatigue too soon, as this increases stress on the muscles and nervous system, thereby increasing cramp risk. 

3. Add strength training

A lack of strength may increase muscular fatigue, causing cramping during ultra running.

The longer distances exacerbate the issue. You take hundreds of thousands of steps, increasing fatigue in the muscles. This can cause neuromuscular miscommunication.

The muscles receive signals to relax and contract simultaneously, causing involuntary contractions, which cause cramps.

Add strength training to your training program to increase muscle fatigue management and reduce cramping.

Train the lower body, especially the calves, hamstrings, and quadriceps (as these muscles are the most common to cramp). But ideally, follow a whole-body or split routine for a balanced resistance training approach.

4. Take into account the climate

If your ultra run is in a hot or humid climate, you will likely sweat more and lose more sodium and other electrolytes.

In colder climates, you also lose more water and salt than in regular conditions.

Pay extra attention to your hydration strategy when racing in a new or varied climate. 

Take electrolytes to help replace salt loss and to maintain proper hydration and performance. It will also reduce the risk of cramping.

Key takeaways

  • Cramping during an ultra run is usually caused by a lack of electrolytes or muscular fatigue 

  • Add strength training to your routine to help muscles improve time to fatigue 

  • Train for your event by covering appropriate distances, elevation, and climate conditions

  • Consider whether you’re a salty sweater or training in hot or humid conditions, and adjust electrolyte and hydration levels as needed to reduce cramping risk

For advice on how to stop leg cramps immediately, read this blog post.

FAQs

Do bananas help with cramps when running?

Bananas contain potassium, magnesium, and calcium, but are unlikely to help with muscle cramps. 

How do I stop cramping when running?

To stop cramping when running, try taking electrolytes. You should also give yourself plenty of time to train for an event. The better prepared and well-trained you are, the less likely you are to cramp (less fatigue).

Why do I get stomach cramps when running?

You might get stomach cramps when running due to insufficient hydration (including a lack of electrolytes), eating too soon before running, or eating the wrong foods while running. It may also be a side stitch and not cramps.

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References:

  1. Hoffman, M.D. and Stuempfle, K.J., 2015. Muscle cramping during a 161-km ultramarathon: comparison of characteristics of those with and without cramping. Sports Medicine-Open, 1(1), p.24.