I ran my first marathon I had planned to run it the following way using data from previous runs this being my 1st marathon Miles 1-9: 12 min pace Miles 10-18: 11 min pace Miles 19-26: I could either keep 11 or speed it up After the 1st mile, I just scraped the plan and ran the next 20 miles at 10:30 min pace. I felt great going into mile 21. Mentally I didn't feel defeated rather felt confident thinking I could finish. But rather suddenly, my ribs, thighs and calves cramped up painfully. I tried to stretch it out and several times I tried to jump start my run but immediately the cramps returned. I was on pace to finish the race @ 4.36. I ended up finished 5.20 but if I stuck to my plan I would have finished around 4.50 Question 1 Could the cramps have been avoided? Please note, In my regimen I regularly do 4, 6, 15 mile runs and have never experienced this type of cramping ever. I think I was well hydrated going into race - drank tons of water in the 24 hours going into the race and drank from stations and my own water bottle. I was also eating energy chews and energy gels at each mile interval. Here's what I gathered from wc conversations (please advice) - I needed more trace elements such as magnesium. - I may have needed more potassium and now kicking myself that I didn't eat bananas (they were offered at stations) - I probably pushed my body too hard and should have stuck to my plan since it was my 1st marathon Question 2 How should I rest? Personally I would like to start running my regularly routine after 1-2 days rest. But I'd like to hear seasoned runners advice - maybe I should rest and take it easy for a period of time.
I hear that OP climbed an insane amount of mountain peaks while visiting the Canadian Rockies.. I think the hawt Canadian ladies he met on the trails made him forget the cramps.. TLR, Enjoy the scenery while on marathons️
I have had my best runs when I make myself eat bananas before the race (an hour or so out), and then force myself to hydrate (water) and down salt packets early on, prior to feeling thirsty or fatigued. Then when I get past mile 20 I tend to not consume anything the rest of the race.
I recommend minimizing rest times. Make rest days short run days. It never hurts to get accustomed to slowing down mid race to regain your composure, and it helps to increase your mileage greatly before a marathon (for me anyway). If I put in more mileage the months before a marathon, even at a slower pace, my body holds up much better
Here's some famous runners for inspiration.. - Pheidippides - Forrest Gump - Insert you favourite OSW runner here - Roadrunner - The tortoise Oh.. and Michelle Jenneke
Id see if your doctor could draw calcium potassium and magnesium labs. (by blood) You'd be surprised how if one of those labs are screwed up it effects you. If its none of that Id ask if the doctor has any thoughts. May have just overexerted yourself.
Cramping is mostly caused by loss of salt due to sweating. The inability to retain water will occur whether or not consumed. Endurance events have higher demands on keeping electrolyte levels high. Potassium/Magnesium from bananas or broccoli were a staple for me when playing weekend long sports. Gatorade was an immediate fix if needed but only if necessary.
Wi would try to go for longer training runs, if you are used to 15 miles max, and then you increase your distance by 11.2 miles your body may not be ready for that.
Do slow swimming to do recovery Or slow cycling on stationary bike, I doubt you can be on a moving bike. Always drink some salt in your water to prevent the cramps, it's caused by electrolyte deficiency Yes to trace minerals. Need those. By the way, Congratulations on Completion of Your Very FIRST Marathon. Well done!
I find it's much better to watch a marathon on tv than actually participate. Possibly hire a Kenyan to run for you...