Every runner has encountered cramps at one time or another. There are two type of cramps, muscle cramps and “stitches” which usually occur in your side while running. Both can be debilitating during a run, but I want to focus on in this post on muscle cramps. Muscle cramps occur when you muscles tighten from overexertion or dehydration.
To avoid developing muscle cramps during your run or race you should make sure you stretch properly beforehand. Stretching helps loosen your contracted muscles in their rest state. You should stretch 10-15 minutes before any run or race, focusing on your lower body muscles. Calves and thighs are the most prone to getting cramps so make sure you stretch both of those areas well.
Stretching also helps loosen you muscles. Often if you start a race or run too fast your muscles can cramp up. You need to warm your muscles before putting them in an intense work out. It’s like getting out of a hot shower on a cold morning without a towel. Not cool. Run or walk for 10-15 minutes before a race to warm your body. If you are going on a training run, start off slow and then build your way up to a faster pace. The colder the weather, the more you need to warm your muscles. There’s a direct relationship there.
Hydrating is important to avoid muscle cramps. When running your leg muscles need more blood and oxygen, which is difficult for your body to do if it is dehydrated. Make sure you drink plenty of water and sports drinks so you can get the electrolytes your body needs.
If you do incur muscles cramps, the first thing you should do is slow down. You don’t have to stop, but you do need to give your cramping muscles a break so they can catch up to the rest of your body. Know you limits and slow down. When you stop running make sure you stretch out the cramping muscles considerably. A post run stretch will do wonders for how your muscles feel the next day. Drink plenty of sports drinks to give your cramping muscles the electrolytes they need. When you get home, apply heat to the area to loosen the muscles. Lastly, massage the muscles to loosen them up. The best part of being a runner is that you can massage your own legs!
Don’t let cramps cramp your style. You’re style is too good for cramps.
Tags: cramps