Stop Blaming Electrolytes: The Real Cause of Muscle Cramps is Lack of Strength
- August 14, 2026
- 0
Written by
Mario Fares | Strength & Conditioning Coach, Running Coach
Mountain Strength Studio
For decades, runners have believed that muscle cramps are caused by dehydration and mineral loss. But if electrolytes pills were the cure, why we still see runners cramping on the trails?
A 2026 Study in the Journal of Strength and Conditioning put this myth to test during an ultra-marathon:
- Crampers and non-crampers had identical fluid and serum sodium levels.
- Crampers suffered 166% higher Creatine Kinase levels at 24h post-race.
- 87.5% of non-crampers did regular lower-body strength training, versus just 55.6% of crampers.
The real cause: Load exceeding legs capacity
Continuous uphill climbs and downhill braking inflicts heavy micro-trauma on muscle fibers. As fatigue sets in, the system sends continuous “contract” signals while suppressing the “relax” signals, and this is the cramp.
How to decrease the cramp risk
- Heavy eccentric lifts: Slow tempo Squats, Nordic curls.
- Isometrics: Iso-Hold deep split squats.
- Soleus Loading: Heavy seated calf raises.
Keep drinking water and electrolytes for the performance, but get under the barbell to stop cramping!
