The dreaded cramps

The number of times I have seen an letter in a running magazine from someone who has suffered from muscle cramps in a race, being told that they should make sure they take in enough water and electrolytes and that eating bananas is a good idea. The truth seems to be an uncomfortable one: we get cramps when we try to perform at a level above that for which we are adequately trained. It is much easier to say that you would have got such and such a time had you not been smitten with a case of the cramps than to admit that possibly you went off too quickly or that you haven't been training long enough at those distances.

In my first Marathon I ran the first half in about 1:38 and the second half in about 2:22. I hit the wall big time and suffered terrible cramps for 15 kilometers, having to stop and stretch every 100 meters or so. I was joined by another runner who was suffering from a similar fate (although he did eventually get a second wind and went on to finish ahead of me). He told me that this happened to him every year, which disheartened me and put me off the idea of running Marathons altogether. I thought, "What's the point? I'd be better off running a three-legged race or an egg-and-spoon race".

I looked into the subject a lot and discovered that there was no scientific evidence to back up the electrolyte imbalance idea. Instead, the best theory that is currently being touted is that they caused by a faulty reflex control of the motor nerve as a result of fatigue. Here I use the word "theory" in the following sense:

1. a coherent group of tested general propositions, commonly regarded as correct, that can be used as principles of explanation and prediction for a class of phenomena: Einstein's theory of relativity. Synonyms: principle, law, doctrine.

rather than:

2. a proposed explanation whose status is still conjectural and subject to experimentation, in contrast to well-established propositions that are regarded as reporting matters of actual fact. Synonyms: idea, notion hypothesis, postulate. Antonyms: practice, verification, corroboration, substantiation.

Too often we hear the word "theory" and scoff, "Ah, so it's only the Theory of Evolution - it doesn't mean it's actually true." As a Mathematician, I am an admirer of the scientific method. A good theory is one that fits all available data and a really good theory is one that is able to (correctly) predict something you didn't know before. It is not necessary to like a theory for it to be a good one. And we don't like to be told that we set our sights too high or we didn't train enough.

In my experience, there are various forms of Grim Reaper that come for me when I have spent more than I have in my current account; muscle cramps are just one of these. The fact is that, over several years of consistent training for the distances at which I like to compete, I have been able to keep them more or less at bay. That doesn't mean to say I don't have my superstitious equivalents of a clove of garlic or a wooden stake to ward them off. I always take specially formulated salt tablets (SaltStick) in races longer than an hour and a half and I always compete with thigh and calf compression. I feel that these things help when, again, there is no scientific evidence to say so. On the other hand, there is no way I am going to risk it when there are few things more frustrating that can happen to you in a race.

Three things that make you look a bit of a pillock but that really work

Compression socks



I think compression socks are the worst of the three in the "pillock stakes" because you could conceivably have such a poor sense of style that you would choose to wear them even if they had no beneficial effect. Footballers get away with equally ludicrous socks but they have the excuse of needing something to hold the shin pads in place and, anyway, footballers are not paragons of good taste in my book.

Compression socks really do work - there are numerous scientific studies around attesting to the fact. Firstly, they hold the muscles firmly in place and reduce the vibrations that occur from impact that would otherwise waste energy and cause muscle soreness the following day. Secondly, they help the blood flow back to the heart due to a gradual increase in compression further down the extremity. There are some other wild and wonderful claims that I personally don't buy into but these two effects alone are worth the entry price. I've started to wear thigh compression as well and I may try arm compression when I am riding in the aero position on the bike, as the arms particularly suffer from a lot of vibration from the road.

Breathe Right nasal strips



These were particularly useful for me for the San Sebastian Half Marathon last year because I had to share a hotel room with a friend of mine who snored terribly. What is surprising though, is how much they seem to help me breathe when I am running. I'm not sure whether it is a placebo effect or not, because it seems unlikely that opening the nostrils a tiny bit can really help you oxygen to your lungs more quickly when you remember that you've also got that hole called your mouth that you can breathe through. Surely it would be equivalent to just opening your mouth a tiny bit more? I once had an argument with someone who said it was impossible to breathe through your nose and your mouth at the same time - I'm still not convinced. Whatever the case, apart from the pillock factor, these are very cheap. One thing I have learnt from having them start to peel off after only 10 minutes or so, is that it is important to wipe your nose clean (I mean the bridge of your nose!) before applying because it tends to be a bit greasy, or at least mine does.

Kinesio Tape



It really irritates me when I see articles in running magazines that talk about Kinesio tape as if it were something mystical (because it was invented by a Japanese person?) and say things like "its possible that even the colour of the tape has an effect". Give me a break. No, this stuff really works and it works for a scientific reason. If you are looking for something with mystical powers then those deionizing magnetic hologram bracelets are your thing.

As I got injured so much last year, I became a little bit of an expert in Kinesio taping. I got hold of the tapes and a book from ebay and I almost looked forward to my next injury as a challenge. The tape is special in that it is prestretched so that, when it is applied, it bunches up as you can see around the armpit of our model above. Particularly if you have an inflammation, these "waves" help separate the dermis from the nerves and give a sensation of relief. They also help the flow of blood and lymphatic fluid with all its curative goodness. The trick is to apply the tape with the skin of the affected area initially in tension and then to gradually relax it as the tape is laid down. The other great advantage of the tape, of course, is its like a fluorescent sign saying "I'm injured, what's your excuse?".