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You are in: Athletics: Features |  |
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Dehydration and cramp | |
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Around the Academy: |
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Drink some water at every opportunity
Most runners will suffer from some level of dehydration during a marathon. Exercise causes your body to overheat and that will make you sweat. This results in the loss of body fluid and important blood salts. So unless fluid levels are replenished you will start to feel dizzy and fatigued. Your co-ordination might also be affected.
How to get through the pain barrier Make sure you drink plenty of water before the race.
Exactly how much depends on the individual runner, but between half a litre and two litres should be fine. You don't want to feel too bloated. Throughout the race, you need to keep replacing the fluid you lose so take a drink at every opportunity. The London marathon course has water stations every mile after the first three miles.
Cramp Dehydration and fatigue as well as acid build up in your muscles can also cause cramp. This is a painful muscle contraction, which usually occurs in the legs - and especially calves - of long distance runners.
How to get through the pain barrier You need to relax your muscle by massaging it and stretching it.
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