I had some bad calf cramping during the marathon and have heard from a few people that they use S-caps (Elizabeth) or plain packets of salt (Hideki) during their marathons. What's your strategy for using these during the course? Elizabeth blogs about it here:

http://www.runnerswor...

Does anyone else have any ideas on how to prevent this in future marathons/long runs? I'm pretty sure it wasn't lack of water as it wasn't very hot, I made sure to try to super-hydrate the days before the marathon (Gatorade, coconut water, and lots of H2O) and I stopped for Gatorade and water at almost every water stop. Any advice/input would be great.

Thanks!

I go for sports drinks over water because too much water dilutes, etc. For supplements, salt tablets only supply 2 electrolytes your body needs. You also don't want to OD on sodium. Everyone is different in what they require, though. I take Hammer Endurolytes (comparable to S-caps) during long trail races and never had cramping.. Give them a try if you want: http://www.hammernutr...

I just found this blurb on a blog:

"AVOID NSAIDS (Non-Steroidal Anti-Inflammatory Drugs) starting 24 hours before your race. These drugs, which include ibuprofen and naproxen sodium, can limit blood flow to the kidneys, increasing the risk of low sodium (hyponatremia). You can start taking them again six hours after the race. Tylenol (acetaminophen) is a safe alternative before and during the race.
Source: Get Started Guide, A Message from Medical Director. ING New York Marathon 2010."

I had taken 5 Ibuprofens in the 24 hours before the start of my race for my knee pain. Maybe that helped cause low sodium levels and cramping. Anyway, good to know in the future!

I use salt packets to avoid cramping--it really works! I suffered through calf cramping without fail in my first FOUR marathons, always during mile 22 or 23, and I'd hobble through the last three miles. For Akron, I finally used salt packets as soon as i started cramping, took it with water (or just dumped it into my mouth if no water was in sight), and the cramps magically went away in 30 seconds.

Most recently, at the Wineglass marathon, I took my salt packet around mile 20 and avoided cramping completely. Worked like a charm. I also take GU packets with water every 4-5 miles to help with nutrition. I alternate between taking Gatorade and water.

lack of salt really kicked my ass at Yonkers (in desperation, I had tried to lick my arms where all of the salt had evaporated onto but it didn't work) and on a hot long run this weekend (18 miles) I added salt liberally to gatorade (until you could detect the presence of extra salt) and also carried a ziplock of table salt (patrick's idea) that I kept dipping into. had absolutely no problems at all except for a little salty taste in my mouth afterwards. an important thing to remember (somewhat connected) is lip balm! also, the same way you are hydrating the day before, you want to salt the day before too.

I started to cramp up at the end of my marathon, but I just slowed down and the cramping subsided. I couldn't pick up speed at all and drank gatorade (which I never do at any race because it upsets my stomach). I'll definitely try out salt next time I'm out there. These tips are great!

Mustard packets work too.

Also, Endurolytes are almost a must, especially for ultras:

Hammer Gel Endurolytes (120 capsules for $19.95)
http://www.amazon.com...
http://www.hammernutr...

Endurolytes Capsules
Supplement Facts Serving Size 1 capsule *Amount Per Serving* *%DV* Sodium
(as Sodium Chloride) 40mg 2% Chloride (as Sodium Chloride) 60mg 2% Calcium
(as Chelate) 50mg 5% Magnesium (as Chelate) 25mg 6% Potassium (as
Chelate)25mg1%Vitamin B-6 (as Pyridoxine HCL)6.6mg330%Manganese (as
Chelate)1.6mg80%L-Tyrosine50mg†* The Percent Daily Values are based on
a 2,000 calorie diet.
† Daily Value not established. *Other Ingredients:* Rice Flour, Dicalcium
Phosphate, Vegetable Capsules (plant cellulose and water), and Magnesium
Stearate.

Endurolytes Powder
Supplement Facts Serving Size 1 Scoop
1 Scoop = 1.25 cc = 0.25 teaspoons *Amount Per Serving* *%DV* Sodium (as
Sodium Chloride) 40mg 2% Chloride (as Sodium Chloride) 60mg 2% Calcium (as
Chelate) 50mg 5% Magnesium (as Chelate) 25mg 6% Potassium (as Chelate)
25mg1%Vitamin B-6 (as Pyridoxine HCL)6.7mg330%Manganese (as
Chelate)1.7mg80%L-Tyrosine17mg†Glycine50mg†* The Percent Daily Values
are based on a 2,000 calorie diet.
† Daily Value not established.


Some people like Nuun, which I do not like:
Nuun (8 tubes of 12 tablets for $39.99)
http://www.greatracen...

Enduro's don't have much sodium content, so you'll also need to take in salt via other forms such as:


S!Caps (100 capsules for $10.95)
http://www.succeedsca...

S! Caps Nutritional Label
Sodium
341 mg
13.6
Potassium
21 mg
Ingredients list: Sodium Chloride, Sodium bicarbonate, Sodium citrate, Sodium
phosphate, Potassium Chloride


SaltStick (100 capsules for $17.99)
http://www.amazon.com...

Traditional table salt. You need to place the salt (you can also use rock salt) in a zip-lock bag. If you carry around those paper McDonald's salt packets, it won't work b/c it'll get wet from your sweat. Sweat seeps into pockets.


Very important. Do not overdose on any of these products during a race. It will severely dehydrate you.
During my 100 attempt, I popped too many S-Caps and had a bad case of cotton mouth and dry throat. For Enduro's, my rule of thumb is 2 or 3 per hour. 4 if I'm desperate. Also, carry all of these in a zip-lock bag. Carry more than necessary b/c some will inevitably explode. They are capsules after all.

Note: Neither Enduro's or salt products are a replacement for GU gels. You still need to GU up to take in quick carbs. I usually take about 6 per marathon, including one 15 mins before the race.

As for drinks, I start with Gatorade, but then eventually it starts getting disgusting, so I'll alternate and drink water too. When it's really hot and I'm dehydrated, I'll even drink 1 Gatorade cup, gargle out 1 Gatorade cup (it works in tricking your body to use your carb reserves) + 1 water cup.

Also, caffeine pre-race (Red Bull or coffee) works wonders. 5 Hour Energy doesn't work for me, and I have a feeling it leads to excessive cramping. Both times I took it, the result wasn't pretty. I also do take caffeine during races, in the form of 2x caffeine Espresso Love GU gels. But, caffeine isn't for everyone.

I've taking Endurolytes every hour or so. I've only run up to a half marathon distance. Never really noticed anything. Don't think its just a placebo effect.

I've read that some people recommend taking a fast food salt packet at the start of your race, and something every hour. Supposedly help subside any cramping effects. Things like Gatorade and such should help replace electrolytes you lose through your sweat.

I try to take my gel at each half hour. During my trail half at Paine to Pain, I felt better after taking each time I did. I tried Carbbomb, and the taste is far superior to what I've had. I have a pile of the gels you get from NYRR races. If anyone is interested, I'll give you them ALL.

At the Bronx half and the Brussels half, I developed bad cramping and could barely walk. I noticed at the end of the Brussels half, I was craving salty foods, so I am thinking that I need to take in more salt. However, I cannot drink Gatorade during a race, because it makes me sooo thirsty. I started drinking it at the Bronx half, because of the cramping, and it was awful. I am going to have to try some of the salt packets, although in moderation. I don't want to get these cramps during the NYC marathon.