Cramps/muscle pain when road running

Discussion in 'Fitness & Nutrition' started by England, Jul 24, 2008.

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  1. England

    England New Member

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    Hello folks,

    I have been doing a lot of running lately on the road, getting myself in shape for military basic training in 4 weeks.

    I have gone from 89.6kg weight, to 82.4kg in a matter of weeks after changing my diet. I know have bran flakes for breakfast with 1% milk, fruit or veggie salad for lunch and dinner is mostly salad from my own yard with grilled fish,chicken or steak. I also drink lots of water during the day and herbal tea.

    I have also been running 2, 5 and 10k runs twice a week as well as learning how to swim.

    My problem, when I start running, muscle pain and cramps start right about the 1k mark. What do you guys recommend to reduce this pain?

    My shoes are from a speciality running store by the way. I need to be able to finish 2.4km in under 13mins.

    Help
     
  2. TracerBullet

    TracerBullet Active Member

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    Do you eat anything right before running? If so what? How do you stretch?


    Also if you've been running 10k I don't see how you could have any problem going 2.4k in under 13 minutes
     
  3. Lukkie

    Lukkie OT Supporter

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    sounds like youre living on 1k calories a day
     
  4. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    more sodium
     
  5. England

    England New Member

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    I normally just wake up and head straight out of the door without eating. Then I got told to do the stretching for 15mins before.

    Also I use to just start of sprinting, and someone said that is a bad idea, that I should start slow and then sprint the 2nd part of 2.4km?

    Any roll on muscle relaxant or soluble drinks I can try before or after?
     
  6. Drewski

    Drewski New Member

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    have some gatorade or other sports drink before & during
     
  7. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    then you're probably dehydrated
     
  8. Zee916

    Zee916 Engineering the world.......

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    Drink a little Gatorade, but not even half of a bottle.

    Really, you should be walking for 5 mins, then stretching, and then starting your run.

    If this is not possible for your test, then I would start your pace off slow for a minute and then quickly build into your run.

    2.4K in 13 minutes should be really easy if your training.

    GL
     
  9. England

    England New Member

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    If I go by your 1st recommendation, don't think most people can finish under 13mins a 2.4km distance.

    Your 2nd option sounds like the one. I did complete the 2.4km last sunday in 16:26mins. I need to take 4mins off that time.
     
  10. GTLifter

    GTLifter Banned

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    2.4K in 13min is uber slow...my fatass could easily do that right now...


    but as a former cross country runner I offer my opinions:
    1. you're diet sucks, you need more protien and carbs
    2. need more fluids...if you're running in the morning drink a glass or two of water and eat a banana before hand...
    3. warm up before running...I never liked lots of static streatching but some mobility exercise and a 1/4 mile walk or slow jog before cranking up the pace served me well...
     
  11. England

    England New Member

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    Thanks for that, I really appreciate your input. On the diet thing though, am trying to get down to 75kg, hence my reason for cutting out carbs, and for protein, I guess I should look into WHEY supplement?

    Don't forget, the run is on the road, not on a treadmill. I am sure I can easily run under 10mins on a treadmill
     
    Last edited: Jul 24, 2008
  12. GTLifter

    GTLifter Banned

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    whey/eggs for breakfest and some sort of meat at lunch...

    carbs are fine when trying to drop weight...

    I understand it's road running. My original statement still stands, 2.4K in 13min is slow.
     
  13. England

    England New Member

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    Hmmm...by eggs am guessing you mean the whites and not yokes? Isn't carb what makes you pile on weight?

    I think it's the running alone thing, if there were 2 of us, am sure I'll step it up
     
  14. GTLifter

    GTLifter Banned

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    yolks are fine...

    Excess carbs can make you pile on weight but it's normally due to the excess calories they contain not the fact that they are carbohydrates.
     
  15. Pringles

    Pringles New Member

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    water water water and then some more water.
     
  16. Zee916

    Zee916 Engineering the world.......

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    Get there early and walk for a minute before the run. Obviously you cant start walking during the actual test.
     
  17. England

    England New Member

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    Thanks again guys! So what good carbs would you recommend that are low in calories and in what proportion?


    Like I said previously, I do drink a lot of water now.
     
  18. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    When you first wake up your body's dehydrated no matter what
     
  19. England

    England New Member

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    I'll have to stock up on gatorade or any other drink that is low in calories and rich in protein then

    Cheers
     
  20. T-R-T

    T-R-T New Member

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    theres no protein in gatorade san
     
  21. England

    England New Member

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    So what does drinking gatorade give me, when am about to go running?
     
  22. Drewski

    Drewski New Member

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    hydration, energy, stockpile of minerals that you'll sweat out when running
     
  23. GTLifter

    GTLifter Banned

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    brown rice and sweet potatos...


    read the stickies...the diet info you seek is there...
     
  24. GTLifter

    GTLifter Banned

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    do you live under a rock? how do you not know what gatorade is and why it's good?
     
  25. England

    England New Member

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    GTlifter....pardon my ignorance, never tried gatorade, as it was not common back in the UK where am from originally ;)

    Anyhoo.....I purchased this today

    [​IMG]
     
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