How do you prevent cramp on long trail runs?
And how can you run comfortably in hot weather?
This is my new weekly Q&A series, answering all your trail running questions.
Hi I'm Claire from Wild Ginger Films the trail running advice and inspiration channel
If you're new here make sure you click the subscribe button and any books
or gear that I mention in my videos you'll find links to you in the YouTube
film description box below just click show more or the drop-down arrow for details
So let's answer that first question.
Scientists are still unsure as to what
exactly causes cramp and it can vary from person to person but it's
commonly understood that muscle and nerve function is being impaired by a
lack of sodium and potassium lost through sweating which is why it usually
happens in the latter stages of a run or a race. Legendary fail runner Joss Naylor
used to suffer a lot with cramp and he advises taking salt tablets
however, sports professor John Brewer in his book Run Smart says this can
actually make things worse this is because you lose more water than salt
through sweating, so overall your salt concentration will be higher.
Professor John says the current scientific thinking to avoid cramp is to stay
hydrated with an isotonic drink that replaces the fluid and electrolytes like
sodium and potassium and also he recommends doing some stretching.
You can buy electrolyte tablets like this and pop them into your water bottle to make
an isotonic drink a lot of runners will have one electrolyte drink and one
energy drink which has more carbs (sugars) in and taking small sips of your
electrolyte drink regularly should help to prevent cramp.
The second question is from Tracy Russom Chism. She says...
Tracy's from Tennessee where usually the summers are hot (20 to 35 deg C), similar to
what we're having unusually right now in the UK now. There's a whole list of
things you can do to make running in hot weather more comfortable so that
involves going early or late in the day to avoid full sun, run in the woods if
you can for shade, wear a cooling hat - the guys at Bad Boy Running Podcast
recommend putting a buff for of ice cubes in a hat like this I also
find if I have totally wet hair and wet clothing I feel a lot cooler running in
the heat and during the Costa Rica Coastal Challenge that I did a few years
back I used to do a crocodile roll in every single stream that I went past and
that cooled me down definitely. I did end up with a few soggy energy bars whilst
doing that but it definitely rejuvenated me. The other thing is not to expect the
same performance during hotter months - your resting heart rate might already be
higher and this shows that you're already working hard so don't push it
so decrease the intensity of your session and run slower because every
temperature rise of just a couple of degrees Celsius (that's about five
degrees Fahrenheit) can slow your pace by as much as 20 to 30 seconds per mile
drink more - so that's electrolytes not just water for the reasons outlined in
the previous answer and rest more afterwards - go for a swim or jump in a
stream if you can to cool off - and if running really is proving too fatiguing
consider cycling and swimming as cross training as well. I've been doing a lot
more cycling and swimming lately instead of my long runs because there's a nice
cooling breeze blowing past you on a bike and I've also been swimming a lot
in my local rivers and lakes as well as the pool, so give all those ago in hot weather.
Question number three and this is from pretty much everyone. So many
people have been asking me, "What was it like seeing Kilian Jornet smash the
Bob Graham record?" It was incredible the atmosphere was just amazing with all
those crowds gathered on Keswick High Street. It was really really cool when we
made that human corridor for him to run through and he sprinted through it
faster than my 5k parkrun finish! I just can't believe he knocked an hour
and one minute off the record from 1982. It was fantastic to be there, and to be
able to livestream it as well for anyone who couldn't be there - just click here to
watch that. What's even cooler was that Billy bland the previous record
holder was there to shake Kilian's hand and give him a bottle of champagne.
I was quite pleased that Kilian was visibly exhaustedly at the end - that just shows
he is human after all. Then the best part was when he came back afterwards
after an hour or so to sign books and race numbers and
t-shirts for all his fans - you can see that here too. He chatted to Billy and
Billy's Pacers and then he hung out at the pub with all of us and his own
support team and he just came across as a really sweet guy who doesn't really
like all that big fuss and clamour of the media and the attention but
he also understands that people are really inspired by what he does so he
was happy to spend time with them. He's sort of like the reluctant rock star of trail running.
This week's random thing that I saw which was cool comes
from Twitter and it's none other and the world's best trail runner
Killan Jornet following me on Twitter. TOTAL fangirl moment, I am so happy about this.
So my question for you this week is, "Which trail running athlete would you
most like to meet and what question would you ask them?" Type your answers in
the YouTube comments below and I'll read out the best one in next week's Q&A and
if you've got any more training questions for my weekly Q&A films then
just also type them below. Subscribe if you haven't already and click the
notifications bell so you don't miss out on any of my new trail running videos
Thanks for watching and I'll see you on the trails!
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