running and cramps

one of the most common problem a long distance runner may encounter is cramps. it's so frustrating to suffer cramps during a race after all the practice, preparations and efforts done for the race. to understand cramps a bit more, i would like to share this.

Muscle cramps facts

A muscle cramp is an involuntarily and forcibly contracted muscle that does not relax.

Almost everyone experiences a muscle cramp at some time in their life.

There are a variety of types and causes of muscle cramps.

Numerous medicines can cause muscle cramps.

Most muscle cramps can be stopped if the muscle can be stretched.

Muscle cramps can often be prevented by measures such as adequate nutrition and hydration, attention to safety when exercising, and attention to ergonomic factors.

What are muscle cramps?

A muscle cramp is an involuntarily and forcibly contracted muscle that does not relax. When we use the muscles that can be controlled voluntarily, such as those of our arms and legs, they alternately contract and relax as we move our limbs. Muscles that support our head, neck, and trunk contract similarly in a synchronized fashion to maintain our posture. A muscle (or even a few fibers of a muscle) that involuntarily (without consciously willing it) contracts is in a "spasm." If the spasm is forceful and sustained, it becomes a cramp. Muscle cramps often cause a visible or palpable hardening of the involved muscle.

Muscle cramps can last anywhere from a few seconds to a quarter of an hour or occasionally longer. It is not uncommon for a cramp to recur multiple times until it finally resolves. The cramp may involve a part of a muscle, the entire muscle, or several muscles that usually act together, such as those that flex adjacent fingers. Some cramps involve the simultaneous contraction of muscles that ordinarily move body parts in opposite directions.

Muscle cramps are extremely common. Almost everyone (one estimate is about 95%) experiences a cramp at some time in their life. Muscle cramps are common in adults and become increasingly frequent with aging. However, children also experience cramps of muscles.

Any of the muscles that are under our voluntary control (skeletal muscles) can cramp. Cramps of the extremities, especially the legs and feet, and most particularly the calf (the classic "charley horse"), are very common. Involuntary muscles of the various organs (uterus, blood vessel wall, bowels, bile and urine passages, bronchial tree, etc.) are also subject to cramps. Cramps of the involuntary muscles will not be further considered in this review. This article focuses on cramps of skeletal muscle.

so what causes cramps? actually, there are several but i am not going to list them all down because the list is quite long and my blog would get B-O-R-I-N-G if i do. here are some of them:

• Vigorous activity
• Dehydration
• Low potassium

in most of what i have read, runners usually avoid having low potassium in their bodies to eliminate on the of the reasons of cramps. they load potassium the day before the race, just before the race and even during the race.

banana, being cheap and common, is the favorite food of runners to stock up potassium. however, a 118 gram banana contains only 422 mg potassium and the recommended daily intake of potassium is 4700mg. that would mean that we have to eat more than one kilo of banana daily, if we have no other source of potassium.

now, i am not sure whether or not runners need to load more potassium than the recommended daily intake to prevent cramps during a race. then again, that's a lot of bananas to eat if the goal is only to meet the RDI for potassium.

the following is a list of potassium rich foods which may help a runner prepare for a race:

• Raisins (seedless) - 1 cup of seedless raisins weighing approx 5.8 oz - 1,235.9 milligrams of potassium. This also has 493 calories.
• Raisins (seedless) - 1 small box of seedless raisins weighing approx 0.5 oz - 104.9 milligrams of potassium. This also has 42 calories.
• Baked potato (with skin & salt) - 1 medium baked potato weighing approx 6.1 oz - 925.6 milligrams of potassium. This also has 161 calories.
• Baked potato (with skin & salt) - 1 small 1/2 cup serving weighing approx 2.2 oz - 326.3 milligrams of potassium. This also has 57 calories.
• Baked potato (without salt but with skin) - 1 medium baked potato weighing approx 5.5 oz - 610 milligrams of potassium. This also has 145 calories.
• Baked potato (without but with skin) - 1 small 1/2 cup serving weighing approx 2.2 oz - 338.5 milligrams of potassium. This also has 57 calories.
• Banana (raw) - 1 small banana weighing approx 3.6 oz - 361.6 milligrams of potassium. This also has 90 calories. 
• Banana (raw) - 1 medium banana weighing approx 4.2 oz - 422.4 milligrams of potassium. This also has 105 calories.
• Banana (raw) - 1 large banana weighing approx oz - 486.9 milligrams of potassium. This also has 121 calories.
• Prunes (dried and uncooked) - 1 cup weighing approx 6 oz - 1244.4 milligrams of potassium. This also has 408 calories.
• Prunes (dried and uncooked) - 1 prune weighing approx 0.3 oz - 61.5 milligrams of potassium. This also has 20 calories.
• Prune Juice (sunsweet) - 1 cup weighing approx 8.1 fl oz - 530 milligrams of potassium. This also has 180 calories.
• Prune Juice (canned) - 1 cup weighing approx 9 oz - 706.6 milligrams of potassium. This also has 182 calories.

so next time you want to jack up on potassium, you have choices other than bananas. also, remember to do stretching and warm up before running.

have a healthy diet and enjoy your runs!

references:

http://www.medicinenet.com/muscle_cramps/article.htm

http://www.buzzle.com/articles/potassium-rich-foods-list-of-foods-high-in-potassium.html

http://www.vitamins-minerals-in-food.com/potassium-rich-foods-list.php

http://www.livestrong.com/article/471819-rda-guidelines-for-potassium/