A running question

A client asks:

Stephen, I have a couple of questions for you. Did my first 1/2 marathon last Sat in Murfreesboro ( took 2 hours 51 minutes). I was doing good until mile 12 both calves cramped at same time tried stretching but had to walk for 3/4mile. After finishing was little light headed and nauseated. Have found out this happens often. Do you do any individual training? I started running (jogging) in Jan. I have never ran before in my life and have just been getting info out of magazines and the internet. I have lots of questions and do need some guidance. I have the Novemeber 1/2 and plan on going to Las Vegas in Dec for a 1/2.

My response:
I would say if you were steady to mile 12, and it was only the last 3/4 of a mile that you struggled, then you did pretty darn well. Your time is not that of a speedster, but I would guess that you are more focused on finishing and feeling good rather than running a fast time. In any case, whether you ran, walked, crawled, or clawed your way across the finish line, revel in your wonderful accomplishment. Now, what can we do to help you improve?

First step: Keep training. It takes many years to achieve your absolute potential, so stick with it. You can expect continued improvements if you keep training diligently. Keep doing long runs, and also doing intensity runs (such has Love Circle hill repeats.)

Also in the training department, consider diligently following a strength and stretch program. That will help keep your calves tough so they are less likely to cramp. It will keep your posture and form good so you can finish strong.

The other symptoms you described makes me suspect you had some nutrition issues. If you are running for longer than 60-75 minutes, you should be consuming some calories and hydration. Did you drink sports drink at the aid stations? Did you take in any energy gels? You should take in approx 150-200 calories per hour after the first 40 minutes.

Another consideration for finishing strong and avoiding cramps is ensuring you have enough electrolytes, such as sodium and potassium. The day before your next race put a few extra shakes of salt on your food. If it turns out to be a particularly hot day, you should take in a sodium suppliment such as Hammer Nutrition Endurolytes, or Thermotabs.

I hope these tips have been helpful. The most important thing to remember is that you have been running less than a year, and you have already achieved this wonderful accomplishment. Stick with it, train diligently, and increase your mental toughness to do better at your next race. You are doing something that is very good for your health, so keep up the great work.

ST