When I run I get cramps in my legs at about the 5 mile mark out of 8 miles. How do I prevent it?

Question

Is this lactic acid? Do power gels with sugar and carbs help prevent this? If so, can I take it at mile 4, for example to prevent the onset at mile 5? I run on an empty stomach with just a bit of protein shake because otherwise I get stomach cramps.

Answer 1

It is caused by lactic acid build up, and sometimes by tetany (insufficient calcium in the muscle tissue). I suggest an increase of calcium in your diet. Sugar provides only energy as do the carbohydrates (complex carohydrates are slower in providing energy but better long term). Try the calcium.

Answer 2

Yes it's lactic acid but varying pace seems to help

Answer 3

run 4 and a half miles?

Answer 4

you usually get cramps when you run because of low potassium balance.... or salt balance....... when you run you sweat, which in turn lowers your potassium concentration (your sweat has tons of salt in it). a god source of potassium is bananas. so try eating a banana before you run or at the 4 mile mark.......

Answer 5

I think you need to do more warm up stretching exercise before the run...