How to avoid cramps while running

How to treat -and avoid cramps that strike when you run or jog.

You’re running, and all of a sudden, you get a side stitch or cramp, a stomach cramp, or your leg muscle clenches.

It happens to a lot of runners. But you can learn to minimize cramps while running, and to act quickly when they do strike.

What Causes Cramps While Running?

The origin of a cramp depends on the type.

Side cramp or ”stitch”: This cramp strikes you in the side, as the name implies, or even in the lower abdominal area. It’s mainly the result of shallow breathing, not breathing deeply from the lower lung, says Jeff Galloway, a 1972 Olympian. He’s a veteran runner who has trained more than 200,000 runners and walkers and runs a marathon-training program. ”The side pain is a little alarm” alerting you about your breathing, Galloway says. An imbalance of bloodelectrolytes (such as calcium, potassium, and sodium) in your body may also contribute, says Pete McCall, an exercise physiologist and fitness instructor with Function First in San Diego.

Stomach cramps: Again this could be related to how you’re breathing, Galloway says. Or it could be something you ate or drank before your workout. “If you have put too much fluid or food in your stomach, you can’t get a large breath,” Galloway says. If your levels of sodium, potassium, and calcium are off-kilter, that could contribute to stomach cramps, too, McCall says.

How to Prevent Cramps While Running

To avoid side cramps, Galloway suggests deep lung breathing. His advice: Put your hand on your stomach and breathe deeply. If you’re breathing from your lower lungs, your stomach should rise and fall.

Side cramps affect beginners more than longtimers, Galloway notes. “Veteran runners shift [naturally] to lower lung breathing,” he says.

To avoid side pain, don’t start your run jackrabbit fast. Many side stitches are simply a result of that. “It’s always better during the first 10 minutes to be more gentle,” Galloway says.

Nervousness can play a role, too. When nerves hit, “you have a tendency to breathe more rapidly, or some do,” Galloway says. “When that happens, a lot of people revert to shallow breathing,” which can bring on a side cramp.

Continued

What to Eat and Drink

To help prevent stomach cramps, consider what you eat before running, and see if there might be a connection, Galloway says. It might just be about digestion. Give yourself more time between eating and running.

“If you have a problem [with cramps after] eating 2 hours before, eat 3 hours before,” Galloway says.

Also pay attention to what you eat and its effects on your running. “A simple carb by itself [such as a piece of fruit] and water usually is fine,” Galloway says.

It’s a matter of finding what works for you. For instance, Galloway says many people tell him they have gut problems after eating bananas, but not apples, before a run.

To prevent muscle cramps, McCall also tells runners to get enough fluid before exercising. His advice:

• Drink 16 to 20 ounces 45 minutes before training.
• Drink 2 to 4 ounces every 15 minutes during a training session.
• Eat a healthy diet that includes plenty of fruits and vegetables, which are naturally rich in water.

How to Treat Cramps While Running

If you get a side or stomach cramp while running, Galloway recommends slowing down to a walk. “Do the lower lung breathing while walking, maybe [for 2-4] minutes. That can bring it around,” he says. For stomach cramps, “often a burp or passing of gas will get rid of the cramp.”

When a muscle cramp strikes, McCall tells runners to stop exercising, rest, and hydrate — preferably with a sports drink that can restore their electrolyte balance.

Sources

Pete McCall, MS, CSCS, exercise physiologist, fitness instructor, personal trainer, Function First, San Diego.

Jeff Galloway, 1972 Olympian; founder, Galloway Marathon Training Program; author, Running: Getting Started.

Morton, D. Journal of Science and Medicine in Sport, June 2005.

Side stitches are sharp pains that occur right under the ribcage area. A side stitch will oftentimes happen very suddenly, and result in us holding our sides in a lot of pain. Most commonly, side stiches are caused by a muscle spasm in the diaphragm, and usually occur during intense bouts of swimming or side cramps while running .

Unfortunately, there is no definite consensus pertaining to the cause (although some people believe it is diet related and side cramps while running ) of side stitches. However, there are a few ways to help prepare the diaphragm before exercise, which will greatly reduce the chances of an occurrence.

How to avoid side cramps while running

• Take deep breaths: A side stich is like to occur from shallow breathing. When you exercise, try to take deeper breaths and ensure you are not holding your breaths in for too long. Some runners have also found that side cramps while running can be fine if and it will be beneficial to exhale through pursed lips during an intense run.

• Take It Slow: Ramping up your intensity quickly can easily cause you to slip into a rhythm of short and shallow breaths, resulting in a side stitch. Try to gradually increase the intensity in accordance with your overall fitness level.

• Develop a stronger core: Having strong abdominal muscles can be beneficial in preventing side stitches or side cramps while running. If you are not a fan of crunches, consider doing something fun like pilates a few times a week.

• Plan your meals: You will often find that exercising on a full stomach is likely to cause side stiches and side cramps while running. Additionally, consuming high sugar beverages during your workout can bring about a side stitch. Practice a low sugar diet with frequent smaller meals throughout the day.

Although they can be painful, side stiches are not serious and relief will generally come pretty quickly. To speed up the recovery process, its best to slow down your exercise routine and side cramps while running and stretch do a quick lean stretch by leaning away from the effected side. Try massaging the area too, as this can help free up fascia and relax the muscle a bit of side cramps while running.

Conclusion

should be a fun way to stay in shape. Don’t let pain get in the way of your fitness goals. However, one thing to note is that sometimes you can experience pain in the side that also radiates down your arm and can be side cramps while running . This is a sign that something else is wrong, and you should immediately stop your exercise and consult with trainer.

Most runners aren’t strangers to injury. Most of them are familiar with such maladies like shin splints, stress fractures, ankle injuries, and maybe even peroneal tendonitis. But it’s the serious runners who are most familiar with experiencing calf cramps when running – especially on long-distance runs.

The problem with leg cramps – or any kind of muscle cramp for that matter – is that it isn’t clear what exactly causes them. There are several viable theories though.

Let’s discuss those theories and what adjustments you can make to hopefully avoid cramps when running altogether.

What Causes Calf Cramps?

Cramps occur when your muscles involuntarily contract. When you’re calf cramps, what actually happens is that the two muscles that comprise what’s known as the “calf muscle,” contract. As seen above, those two muscles are the gastrocnemius and the soleus. And when they contract, they cause intense pain – so intense that even the ankle might flex. To make matters worse, contraction causes the muscle to spasm, which results in decreased blood flow to the muscles, which deprives them of oxygen and vital nutrients.

While these muscles might cramp during a run, a lot of people actually first experience them hours after a run. This usually occurs while they’re in bed, sleeping.

There are four main reasons that your calf might suddenly cramp. They are the following:

• You’re dehydrated
• Your electrolyte levels are depleted
• Muscle tightness
• Muscle fatigue

Can You Avoid Them?

If you keep the above in mind, yes it’s possible. there are a few things you can do before a run and while running to try to avoid calf cramps.

The first is to make sure you stay hydrated. We recommend you consume sixteen to twenty-four ounces of non-caffeinated fluid about an hour before you run. You should stop drinking at that point so that you don’t have to stop in the middle of your run to use the bathroom. That’s up to you, of course. As far as cramps are concerned, the more water, the better, up to a certain point (past that point, you start losing too many electrolytes, which, as we said above, is also thought to cause muscle cramps).

Tip: to know whether or not you’re dehydrated, check the color of your urine. If it’s dark and orangey, that’s a clear sign that you’re dehydrated. The lighter your urine, the more hydrated you are.

Secondly, it would be wise to counteract the danger of an electrolyte imbalance. When you run, you sweat; this sweat carries electrolytes – in the form of sodium and chloride – out of your system. While conventional wisdom may compel you to reach for a bunch of bananas to cure yourself of cramps, it would actually be better to opt for salt tablets. This is because your sweat contains a much higher concentration of sodium and chloride than it does of potassium. Be sure to check out our article on salt tablets for more information.

Third, make sure to do warm-ups and stretches before you run. This will help speed up blood flow and loosen up your muscles. Remember, muscle tightness can cause cramps. We have an article on the best stretches for runners too, so be sure to also check that out.

Fourth and lastly, if possible, start out slower and pace yourself. Adjusting something as simple as your level of exertion will do wonders in combatting muscle fatigue. It’s very possible that your calf muscle spasm simply because it’s exhausted from the burden of running too far too fast.

Doing all these things can help you rid yourself of calf pain completely. And if they don’t – they’re still good practices to implement. But at the same time, if they don’t help, you’ll want to continue reading for our tips on how to deal with calf cramps during a run.

How to Prevent Calf Cramps When Running

In addition to what we’ve already discussed, there are several things you can do to mitigate the occurrences of calf cramps when running.

The first is one we’ve already urged you to do: stay hydrated. If you’re prone to cramps even after you’ve followed the advice given above, be mindful of how much water you drink while running.

Secondly, get some compression gear. Wearing compression gear when you run yields you a plethora of benefits that extend far beyond preventing calf cramps. Consider one of our own line of compression sleeves, which are made from 100% recyclable materials retrieved from the ocean in order to fight against our earth’s plastic problem. Check out the available colors below.

• When going on a run, it’s important to stay hydrated if you want to avoid muscle cramps.
• Stretching before you run can also help you to avoid cramping.
• When it comes to preventing muscle cramps, monitoring your breathing is helpful.

Whether you’re competing in a marathon or just going for a short jog after work, getting a cramp is always something runners hope to steer clear of.

From a side stitch in your abdominal area to a Charley horse in your calf, cramping up can force you to start walking, come to a screeching halt and just overall, ruin your run.

Although there isn’t significant evidence-based research on how to avoid getting a cramp while running, experts do have plenty of recommendations on how to decrease your chances of cramping up.

Here are eight ways to help stop cramps from getting in between you and your next run or race.

Stay hydrated.

From facilitating with weight loss to relieving headaches to improving athletic ability, drinking plenty of water throughout the day can do miraculous things for one’s body.

Although past research hasn’t proven that dehydration causes cramps, experts do believe that it may reduce the degree of pain to which a cramp causes a person.

A survey-based study in the Journal of Sports Rehabilitation found that most responders indicated that dehydration was among the reasons they suffered from exercise-associated muscle cramps. They found that fluid replacement was successful for treating and preventing their cramping , the study said.

Replenish with electrolytes.

Electrolytes are ions in the body that conduct electricity and they’re important for a wide range of body functions, including athletic performance. When your body isn’t given enough electrolytes it can cause muscle weakness and excessive contraction and cramping of muscles, according to Medical Daily News.

The body’s main electrolytes include potassium, sodium, chloride, calcium, and magnesium. Eating a diet rich in those nutrients, including bananas, pickles, kale, and yogurt, will help ensure a proper electrolyte balance.

Stretch before you run.

Stretching before a run will help your body warm up and decrease your chances of experiencing cramps, muscle strains, and injuries during your run, according to Healthline.

Don’t eat directly before a run.

Eating a meal minutes before you plan to sit on the couch and watch a movie is a great idea. But doing the same minutes before a run is a different story.

Experts advise against drinking large amounts of water or eating within two hours of a run. A 2005 study in the Journal of Science and Medicine in Sport found that runners who consumed a large amount of food relative to their body weight one to two hours before a race were more likely to develop symptoms exercise-related transient abdominal pain , also known as a side stitch.

Keep track of what you eat and see how it affects you.

If you keep a food log for about a week, you can learn a lot about yourself and your body, including which foods make you bloated, why you feel more tired on certain days and what might be causing you to cramp up while running.

According to Active.com, runners should try to keep a log for a full week that details what you eat and drink, how long before a run you eat or drink and how you feel during your runs. This will help you determine which habits will work best for your exercise.

Pace yourself.

A 2010 study in the British Journal of Sports Medicine found that runners who ran at a faster pace at the start of their race were more likely to develop exercise-associated muscle cramping .

To try and reduce your chances of getting a muscle cramp, start by running slowly and settle into your goal pace as you go.

Monitor your breathing.

If you’re struggling from an abdominal cramp or side stitch during a run, chances are it’s related to your breathing.

William Roberts, a physician at the University of Minnesota St. John’s Hospital, wrote in an article for Runner’s World that most abdominal cramps subside when you start deep breathing with your diaphragm in order to fill your lungs full with oxygen.

“If you are not using your diaphragm, you will limit your oxygen supply, and this may be the cause of your cramping and your heavy legs,” Roberts wrote in the article.

Practice some jumping drills.

Repeatedly hitting the pavement and running more will surely make you a better runner, but so will adding some jumping and skipping drills known as plyometrics.

Plyometric drills are training exercises that are proven to help improve athletic performance, and they’re also believed to delay muscle fatigue and therefore muscle cramping.

When you add some plyometric drills to your training — such as box jumping or jumping lunges — it will help relieve tight muscles, improve coordination between your muscles and nerves to avoid cramping and make your muscles stronger overall, according to Runner’s World.

A Marine asked about running during the USMC three mile run.

Here is his question:

“Every time I run hard to get a good score on the three 3 mile PFT, or when I’m training for the test, I get a stomach cramp or side stitch about half way in the three mile timed run. My question is – what can I do to prevent it and what can I do to stop the pain or lessen it?”

Running with stomach cramps is never fun, but there are ways to lessen or work through the pain – or even prevent the cramps altogether.

First, it is still a big mystery to many physiologists and doctors as to what is the real cause of stomach cramps. The experts have theorized that the common side stitch is caused by the exertion that running and bouncing forces inside the abdominal walls. Basically, your stomach and other organs – like the spleen and liver – bump into each other as your feet jar the ground causing connective tissue to stretch on the nerves and cause pain. This connective tissue is also attached to your diaphragm which helps with breathing. This pain is usually on the right side and just under the ribs. Exercise like horseback riding, running, and sit-ups are common causes of the side stitch.

Ways to Prevent or Lessen the Pain of the Common Side Stitch:

1) Do not Run on a Full Stomach

You shouldn’t drink large amounts of water or eat 2-4 hours before exercise. Sip small amounts (1-2 swallows) before and during exercise and wait to fully re-hydrate until after the workout. Dehydration can cause cramping as well, so do not ignore water/Gatorade during running. Always sip a few swallows at regular intervals if running for more than 30 minutes and in hot temperatures.

2) Decrease Pace and Breath Deeply

Decrease fast pace for a few minutes and continue deep breathing techniques during running. A common running sequence is a three step inhale and two step exhale pattern. Slowing down your pace will allow for you to keep up with that pattern. As you increase to near maximum speed, your breathing will become more labored. However, you can push through the pain and keep your pace if you concentrate on breathing deep by pushing your stomach out when you inhale and relaxing it as you exhale.

3) Pre-Stretch With Side Torso Twists

Pre-stretch before running by doing side torso twists. One of the best ways to pre-stretch the area is to lift your arms over your head and lean to the left and right at the waist.

4) Perform Lower Back and Abdominal Exercises

Do more lower back and abdominal exercises – see “Achieve Washboard Abs” for more ideas. Having a strong core will help you prevent the side stitch.

I hope these ideas can help you during your timed runs and training for faster paced running.

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Naturally the fitter you are the less inclined you will be to get these stomach pains, however it still happens to the best of us. The trick is to know how your body responds to what you eat and drink and then to formulate a game plan to avoid getting stomach cramps.

The two main abdominal issues facing runners are the dreaded side stitch and diarrhea. Read on for tips on how to avoid and treat these common ailments.

1. Avoid Fiber.

High fiber foods are beneficial in maintaining a normal transit time for digested products, but try to avoid a heavy fiber meal at least 4-5 hours before a significant distance run.

2.Hydrate.

Hydrate yourself properly before a run. Drinking plenty of water throughout the day helps the lining of your large intestines absorb water, which helps you go to the bathroom more comfortably.

3.Eat 2-3 Hours Before a Run.

Try to avoid eating for at least 2-3 hours before a run and avoid drinking 1 hour before a run. This gives your stomach time to digest before hitting the road.

4.Keep a Food Log.

For a full week keep track of what you eat/drink, how long before a run you eat/drink, and what symptoms occur during running. Over time you’ll come to notice trends (i.e. if you eat a salad for lunch and you have a great long run pre-dinner) and come to learn what your body likes and dislikes.

5.Treating Side Stitches Mid-Run.

If you experience a side stitch there are a couple of tips that may keep you on the road: bend forward, breathe deeply in through your nose and out your mouth while your hands are on your head, tighten your abdominal muscles, and finally, just grin and bear it.

We all thrive on the momentum of running, when you’re on a high and feel like you could keep going. But if you ever feel pain, it’s a warning sign that something is wrong, and it’s time to slow down or stop.

What’s the difference between aches and cramps?

Aches

Aches can range from a mild soreness spread out over a large area to sharp, localised pain. Many running injuries are caused by overuse, i.e. running too much or too soon, and start off with a dull ache. Fascia and soft tissue injuries often feel more acute in the morning when the fascia and muscles have been at rest for some time; this is when blood, and lymph circulation is at its slowest. After walking around, or warming up, these aches will usually subside. While it’s a good thing, it still means you should address the underlying problem. The pain of this sort is likely due to muscle tightness, imbalances or gait, and posture issues.

Cramps

Cramps are those painful involuntary contractions of muscles that last for more than a few minutes, sometimes up to 15 minutes or longer. This differs from short spasms, that is over in seconds. Till today, scientists are still debating the real cause of cramps. That’s because there is such a wide variety of cramps, and they don’t all result from vigorous exercise. In non-exercise cases, p regnant women get cramps if they are low on calcium and magnesium. Writers and concert violinists get cramps while working or performing due to repetitive finger actions.

Skeletal muscle cramps, or ’’true’’ cramps, happen during exercise. This is due to a combination of dehydration, overheating, electrolyte loss and excessive sweating, which causes the nerves to become hyperactive. These, in turn, stimulate the muscles to cramp up. Now that we have narrowed down the causes of muscle cramps, here are some fixes.

1. Ensure you are hydrated

If you feel thirsty, you are already dehydrated, so drink before that happens. How much to drink is different from person to person. It also depends on the ambient temperature and intensity of exercise.

2. Drink or eat enough electrolytes

Keep in mind that drinking just plain water may not be a good thing. Our bodies need electrolytes like sodium, potassium, and calcium to keep the nerve fibres firing properly and muscles functioning normally, so make sure you consume an isotonic drink or something salty, especially when you’re exercising outdoors. Too much of one electrolyte like sodium over another like potassium is not ideal. The good news: if you have healthy working kidneys, your body should naturally be able to maintain this balance.

3. Train and prepare

There is no substitute for proper training and preparation. Well-conditioned muscles will not cramp as easily as tired ones. Runners with a good running gait and form will be more efficient, and are less likely to overuse a set of muscles.

4. Take supplements

In some cases, athletes have turned to supplements like Crampfix which seems to help prevent cramps. The mix of sour and spicy in Crampfix is said to overstimulate the nerves, causing them to fire less and muscles to relax. If you are prone to cramps, it’s worth a try.

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Published: 08 July, 2011

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The bottom of the feet have a number of tiny muscles. Although not serious, cramps have a tendency to occur in these muscles during excessive running. This might not cause a long-term disability, but it can stop you dead in your tracks and force you out of a competition or training session. To help prevent your muscles from seizing up and cramping, you can take several preventive measures.

Stay well hydrated. Drink plenty of water before, during and after your runs. This will help prevent dehydration, which is a major cause of cramps. Sip on a sports drink enriched with electrolytes for running sessions that are longer than 60 minutes. You also can use gels or bars. Use a sports drink or gel every 30 minutes of training after the hour mark.

Minimize your intake of diuretics. Beverages such as coffee, non-herbal tea, lattes and energy drinks are high in caffeine, which can promote dehydration. Avoid high amounts of alcohol.

Get massages from a sports massage therapist on a weekly basis to keep your muscles loose and to help prevent cramping.

Stretch your feet well before you run. Tight foot muscles have a better chance of cramping up than elongated ones. Place your feet in a staggered stance. With both legs straight, lift your back heel up and down eight to 10 times in a slow and controlled motion. Switch feet and repeat.

Include foods in your diet that contain magnesium, calcium and potassium. These minerals help reduce cramping in the body. Nuts, bananas, soybeans, apricots, orange juice, potatoes and dairy products are examples of foods that contain these minerals.

Buy the proper shoes for running.

Warnings

Check with your health-care provider before beginning an exercise program for the first time or if you have been away from fitness programs for a while, or if you have any chronic health issues.

I am very genuine and magnetic on camera, and have made numerous videos on my own for clients and other organizations that I’m affiliated with. I also have a degree in Sport Management, and multiple certifications to back up my validity. I’ve also been featured in three different exercise infomercials and had a speaking role in a National Lampoons movie.

A muscle cramp can stop you in your tracks–but with science on your side, you can fix it fast.

Your Facebook post about a midrace muscle cramp now has 32 unsolicited comments: Eat bananas! Salt tablets! Mustard! While the peanut gallery means well, the advice they’re dishing out may just be nuts. In fact, even experts can’t say with certainty what causes exercised-induced muscle cramps.

“Scientists have theories, but it’s hard to do research on cramps because they’re unpredictable and spontaneous,” says Kevin C. Miller, Ph.D., an associate professor of athletic training at Central Michigan University and devoted cramp researcher. In fact, one of Miller’s early career tasks was to devise a humane way to induce cramps. (The process he came up with involves electro currents and students’ big toes. He swears it’s not too painful.)

But even in a lab, multiple variables can be at play when a cramp occurs. “When I exercise, I lose sodium, I become dehydrated, and I become fatigued,” Miller says. “The problem is all those things are happening at the same time, which makes it difficult to say definitively what’s responsible.”

What experts do know is that many common treatments have been proven ineffective. Which means it’s time to rethink your treatment regimen.

Cramp Culprits
Experts weigh in on two common theories.

Dehydration and Electrolyte Loss: The best-known theory is also the one with the least amount of scientific support. Timothy Noakes, M.D., Ph.D., D.Sc., a renowned exercise scientist from the University of Cape Town, calls the studies that link cramps to sodium loss and dehydration “bogus science.” In 2004, he studied the electrolyte levels of 43 ultramarathoners. Blood tests after a race showed no significant differences in blood sodium or magnesium concentrations between those who had and hadn’t cramped.

There were also no differences in body weight, plasma volume, or blood volume between the two groups, showing that dehydration had no real effect. Miller agrees: If dehydration alone could cause a muscle cramp, he theorizes that you could seize up in saunas or hot tubs, or even just walking around on hot days.

Muscle Fatigue: Dehydration, however, could expedite muscle fatigue, and that is what Miller believes is a likely cause of cramps. In that ultramarathoner study, 100 percent of the runners who cramped did so in either the last half of or right after the race. Anecdotally, this theory holds up: Most people who cramp seem to be covering longer distances; cramps seem more common at mile 20 of a marathon than, say, mile two of a 5K.

Additionally, speedier runners seem to be at higher risk. Two 2011 studies found that fast-paced ultramarathoners and triathletes had more cramps than their slower counterparts.

Preventive Steps
Here are the best strategies for avoiding spasms.

Run Long: Guarding against muscle fatigue is key, so don’t take any shortcuts in training. “Train more, do longer distances,” says Dr. Noakes, a former ultramarathoner. “You have to adapt to the distance you want to race.”

Strength Train: Miller recommends plyometrics (check out this article for an explosive plyometric workout)—explosive exercises that may improve the endurance of the receptors that are thought to misfire and cause cramps.

Pace Properly: If you trained logging 10-minute miles and you start racing 8:45-minute miles, your muscles won’t be prepared for that effort, and you’ll risk cramping, Miller says.

Keep Track: Miller thinks cramps are often caused by the perfect confluence of factors. “If you tend to cramp up at 20 miles, write that down,” he says. “Then write down the conditions: Was it hot? Was it humid? How much did you drink? What was your nutrition like the night before? Were you acclimated to the heat?” Track patterns over time, and you may be able to figure out exactly what makes you cramp.

Also, any tips for endurance training.

10 Answers

“Tips on how to avoid running cramps.

Hate it when you get cramps while running? You aren’t the only one. Running cramps affect everyone, including runners that are in shape. Following these tips will help you avoid running cramps.

Cramps are related to many things, including what you eat and how you breathe. But the most important thing to do is stretch before and after every run. So make sure you incorporate a good stretch routine if you want to avoid cramps while running.

Your diet can also help you avoid running cramps. Make sure you hydrate before any run. During your run, stay hydrated by drinking at regular intervals. Always make sure to drink before you get thirsty. If you feel thirsty, it’s already too late. And make sure to drink water or sports drinks. Soda isn’t a good substitute. Bananas are a good source of potassium, which help to prevent running cramps.

When you run, make sure you are bringing enough oxygen into your system. The best way to do this is to take full breaths. That means completely exhaling to allow for a new, full breath.

Try to run within your ability. If you want to run longer distances, follow a training program that will allow your muscles to build up to handle those distances without excessive fatigue.

Cramps usually go away on their own, but if your cramp won’t go away, try these techniques:

* Stop running or slow down your running pace

* Massage the muscle that is cramping

* Stretch the muscle and hold the stretch until the cramp goes away

* Apply heat to the muscle that cramped

The most common causes of running cramps include lack of stretching and muscle fatigue. High temperatures, dehydration and loss of salts and electrolytes also contribute to running cramps. Your age also impacts your risk of cramps.”

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Running is an exercise that is really good for the muscles, lungs and heart. Nevertheless, when you cramp up, you routine can be very stressful and hurting. Cramp don’t just hinder your exercise, they are also capable of leading your muscles to injury. Cramps can be due to the fact that you’re not breathing deeply enough (leading to a side stitch or stomach cramp), indecorous nutrition, dehydration or avoiding a proper warm up.

To avert cramping, stay hydrated and don’t start immediately before you start running. Give yourself a time to fresh up by warming up and perform some active stretches, and relax yourself into your run. When you sense that there’s a cramp coming, slow your pace and control your breathing.

1. Do not run on a full stomach

If you’re the type that consumes a lot before running then you’re likely to face cramps whilst running. You can consume just a small, healthy snack (nothing more than 200 calories) about 30 minutes before you run to give a little more energy. Half of a peanut butter, a few slices of apple, a granular or a banana is good alternatives. Once you’re done eating a large meal, wait for two hours before hitting your running exercise in order to prevent cramping.

2. Stay hydrated

It’s vital you stay hydrated. Drink enough water throughout the day but not too much to be precise. Drink at least 1.9L of water every day. This will aid in lining of your intestine to absorb water and break down the food in your belly more rapidly.

3. Avoid foods that take time to digest

This is inclusive of fatty food, protein and fibrous food. Higher fiber foods are linked with cramps while running. So as a substitute, try a simple carb-based snack like a cracker and banana. Despite the fact that healthy fats, proteins, and fiber are important for a hale and hearty diet, eat them after you run to stop cramping.

4. Keep a food log for days you run

A food log will help you in listing the foods that are responsible for the cramps and those that are not. For instance, if you consume cereal before running 3 of the 4 days you run each week, and throughout those three days you faced cramping, you can, without harm, conclude that there is a connection between your cereal consumption and the cramping you faced.

This is something I suffered from a lot, and I often asked myself that very question “How Can I Prevent Muscle Cramps While Running?”. I think the main reason for this, in my particular case, is that I didn’t really know my body’s limits. This was especially true when I started to throw in ascents, descents, longer distances, technical terrain, and varying mountain weather conditions. All these “very new to me” factors required more from my muscles, and as a result, I had to learn how to be more efficient when running for longer on the trails.

I used to rock up to trail races without really knowing how to pace myself. So, I would just run out the blocks as quickly as I felt I could manage at the time. The problem with this is that once you have done a few hills, your body is completely depleted of salts and electrolytes, and before you know it, you’re hobbling to the finish with the most painful leg cramps and a bruised ego. This was so frustrating as it seemed like such an easy thing to avoid. And guess what, it is! When you know how of course.

4 Steps to help eliminate cramping

1. Dynamic stretching before a run
2. Pace yourself properly
3. Drink electrolytes
4. Take salt tablets with you

Dynamic stretching before a run

It’s so important to do dynamic stretching before you run. This warms up the muscles so there’s less chance of you straining them when you start running. Straining your muscles during a run can trigger the onset of cramping, especially when your muscles begin to tire. This is even important when its cold. A few classic dynamic stretches to try are:

• butt kicks (great for the hamstrings)
• leg swings
• alternating toe touches (also good for the hamstrings)
• alternating walking lunges (great for the hips and quads)
• heel raises

We plan to release some videos of these stretches soon, so i won’t go into any detail on them in this post.

Pace yourself properly

As I said before, I used to go like a greyhound out the gates when a race started. That’s all very well if you’re running a 5k, but anything beyond that and off-road needs a different approach. I also tend to sweat a lot when running at an intensity of around 65% or higher. This has a handy purpose of cooling you down, but it also drains you of your salts and dehydrates you.

Related Posts ↗

• SaltStick Caps: Stop Leg Cramps While Running
• Wearing calf guards can help with shin splints

TOP DEALS FROM THE BRANDS WE LOVE

Drink Electrolytes

When running at a high intensity for anything less than 2 hours, and I know that race organizers will provide electrolytes at aid stations, then I only take water in my bottle and drink the electrolytes provided. If electrolytes aren’t provided or I know my race or training run is going to last more than two hours then i’ll take my own electrolytes in one bottle, and have another soft flask for water. I always run with a hydration pack which takes two 500ml soft flask bottles. This works perfectly for this scenario. The reason for having two bottles, is that sometimes you just don’t feel like drinking your electrolytes, but require hydration. Being able to satisfy the need for pure water is a must when on the trails.

The electrolyte and carbohydrate mix that I’m currently enjoying is Tailwind Nutrition (unflavored). I have tried many different brands, but right now, this one works for me without giving me an upset stomach. If you’re not sure which to go for, then I advise you to try some out and see what works best for you. It really is a trial and error process for electrolytes, as everyone’s tastes and requirements differ.

Take Salt Tablets

These were a bit of a revolution when I first discovered them. They are my get out of jail free card when the first three steps fail me and cramp still manages to appear. The brand I use is called SaltStick Caps. They’re basically capsules filled with salts and electrolytes (and no carbohydrates, including sugars, lactose, and fructose). Whenever I feel like cramping is imminent, I take one of these tablets and within 5 minutes, the feeling is completely gone. And I find I can keep cramp at bay by continuing this process throughout my race. Please consult the bottle guidelines to make sure you don’t take too many during a 24 hour period though.

Conclusion

For me, it was a combination of these practices that mean I no longer suffer from muscle cramps during trail races. If you are suffering from cramping, why not give these steps a try. You’ll be so thankful when you finally wave goodbye to muscle cramps, and can concentrate on performing to the best to your ability.

If you have any questions relating to this article, please ask away in the comments below. We will answer them, to the best of our ability based on our research and experience.

*Disclaimer – We are not medical experts, and all information in this article has been gathered from our experiences on the trails and sourced from our own research on the internet. You should always seek the advice of your physician or other qualified health provider, with any questions you may have regarding personal health or a medical condition, including diagnosis and treatment for your specific medical needs.

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Diet-based ideas for conquering muscle cramps

The run starts no different than the others. The groove of one leg in front of the other feels so good. Without warning you’re stopped dead in your tracks. Reacting with a grit of the teeth and reach for your calf, no relief can be found from the mind blowing intensity of such a pain. The tension that overwhelmed the whole body slowly starts to fade. A final deep breath and it’s over.

Although the violent strike of the muscle cramp has subsided, a bruised sore feeling has now taken its place. You try to resume with a light jog. Oh, but what a tenderness remains. This one wasn’t as bad as the one a few weeks ago; you’ll be able to finish this run. Why does this keep happening?

There are many contributing factors to muscle cramping. This makes it difficult to say there is one clear cut answer for a runner seeking relief from the debilitating pain. A change in training, massage, or light stretching may prove to be quite beneficial. In ruling out all potential causes, a look at dietary considerations can support modifications in the training routine and help you get back to full stride.

Hydration
Hydration, or a lack of, is one of the most common causes of muscle cramping. This may become more pronounced in those who train in the heat or consume little fluid during longer sessions. However, this can also apply for those who find it a challenge to drink enough fluids throughout the day. It’s easy to get side tracked, neglecting fluid with or between meals. Drink adequate fluids such that light colored urine is produced. This is an indicator you’re on the right track with your daily fluid requirements. As for those longer training sessions, be aware of major weight changes and sweat rate to better evaluate your fluid needs.

Eat Those Bananas
Potassium is present in many foods including the well-known source of a banana. The concern here is the contribution of electrolyte imbalances that trigger muscle cramping. Potassium is an electrolyte that when the body craves more it may respond with an uncomfortable muscle spasm. Include more potassium rich foods such as bananas, oranges, potatoes, spinach, tomatoes, and avocado into the diet. You will not only be getting the wonderful nutrients available in such foods, but you can keep your fingers crossed this will reduce your chances of muscle cramping.

Got Milk
There is no real proven evidence that a lack of calcium is the cause of muscle cramping. It is a fact that calcium plays a big part in muscle contraction. However, the body has quite a pool of calcium it can dip into and readily available from the bones. No matter the rationale, there are continued reports of unwanted muscle contraction relief with heightened calcium efforts in the diet. Who would want the body to have to pull from its bone stores in meeting muscle requirements anyway? That would only lead to inadequate calcium in the bone. It’s a good idea to drink your milk and eat your cheese in protecting the body for two reasons: to avoid muscle cramping and to maximize bone health.

Sodium
This can be conflicting to some. So much of the world preaches to a low sodium tune and for good reason. However, there is a difference for those who lead a lifestyle with high sweat losses. The combination of sodium loss in sweat and consuming a lower sodium diet can throw the body into an electrolyte imbalance leading to those unwanted cramps. Combine such a lifestyle with a long run and only water to drink and sodium levels can dip too low. Generally most diets consist of plenty of sodium, but if you struggle with cramping issues a little extra salt won’t hurt the situation. Also try packing a sports beverage for your next long training session.

Unfortunately there isn’t a specific remedy to managing the cramping blues. Adjustments in the training routine can certainly make a difference. Add a diet with plenty of fluid, your favorite high potassium and calcium rich foods, as well as have a dash of salt every now and then and you just might prevent a cramp in your stride.

If you get side cramps when running, then you know how painful they can be. You might be perplexed about them. You might be wondering why you get them and no one else seems to. Is it something you’re eating? Is it the way you’re running? Are you just naturally prone to them?

Is there anything you can do to make them go away?

The answer to this last is a resounding yes. We’ll go over all of the things you can do here.

What Causes Side Cramps While Running?

Before we dive into the solutions, we must first deal with the causes. When people refer to side cramps, what they usually mean is a side stitch. We’ll use these two terms interchangeably in this article.

A side stitch, also known as ETAP, or Exercise Related Transient Abdominal Pain, presents as a sharp, stabbing, intense pain under the rib cage. Both sides of the abdomen can be affected, but previous research has shown that it’s much more common in the right side.

Let’s take a closer look at what exactly happens to the body when it experiences a side stitch.

As you can see from the above image, the diaphragm is a thin, dome-shaped muscle that sits just below the heart and lungs, at the very bottom of the chest, separating the chest from the abdomen.

When you breathe, this is the muscle that you’re primarily using: whenever you breathe in the lungs expand, causing is forced downward; conversely, when you exhale, your lungs contract, which pulls the diaphragm upward. All the while, it continually contracts.

When there’s a break in this contraction – that is, when the diaphragm experiences a muscle spasm – you experience that as a sharp, shooting pain.

And that’s all it is. Those are the basics of what’s happening every time you get a side cramp when running.

But What Causes the Spasm?

While the science isn’t definitive, there are several theories. One of those theories points to pre-run food choices as the culprit. In other words, it’s thought that if you eat or drink something that’s too acidic or something that can’t be readily absorbed, it can cause you to have side cramps when you run.

Another theory points to the way one breathes. If you take breaths that are too shallow when you run, you’re limiting the amount of oxygen your muscles – including the diaphragm – receive; without adequate oxygen, your muscles get fatigued, which can cause the spasm which results in a side stitch.

Other factors that may contribute are overuse, dehydration, or an electrolyte imbalance.

What Can I Do To Get Rid of a Side Cramp When Still Running?

There’s actually a way to release the cramp while running. And it’s a good thing that there is – because there may come a time, say, when you’re in the middle of a race, or maybe running away from murderers, that you’ll want to will your body to keep going, to keep running.

If you’ve ever experienced it, you know there’s no point in fighting through it. It’s just too painful.

So it follows that in order to make it to the finish line with a side cramp, you have to get rid of it. And to do that, you need to first slow down and then exhale. If you do that, it’ll go away. If you’re experiencing the side cramp on your right, slow down and exhale whenever your left foot hits the ground. And vice versa: if you’re experiencing the side stitch on the left side, slow down and exhale whenever your right foot hits the ground.

That’s all you need to do to get rid of them on the spot, without stopping.

How Do I Prevent My Side From Hurting When I Run?

But to get rid of them completely requires a few habitual changes.

• First, eat a light breakfast, limiting fiber and fat intake. As we said earlier, some theories promulgate the idea that eating foods that are harder for the body to absorb precipitates side cramps when running.
• Eat two to three hours before you run. Light power snacks directly before the race are okay, but larger meals should be consumed ahead of time.
• One mistake rookies and casuals make is that they do not do their warm-ups before exerting themselves. We suggest stretching or yoga.
• Remember how we said that overuse (or undue strain) is one factor that can cause the spasm that leads to the side stitch? To avoid overusing the diaphragm, you need to learn to pace yourself. When you experience side cramps when running, your body is just giving you a warning: you’re pushing too hard. Start your runs off slow and gradually run faster.
• Side stitches generally occur in activities in which the upper body is most exerted – think swimming, running, and horseback riding. A stronger core means less rotational movement in the torso, which reduces the risk of cramping. That’s just one more reason to actively strive to strengthen your core.
• Remember, shallow breathing, as well as irregular breathing, can cause your muscles to be deprived of oxygen, which leads to fatigue, which can lead to a spasm in the diaphragm. Control your breathing; specifically, make sure you’re breathing is even and consistent.

Exercises To Prevent Side Stitches

Below are some stretching exercises that you can (and should) incorporate into your regiment to help you beat side stitches for good. We’ve included videos for your convenience.

The Standing Later Side Stretch

Rising Stomach Stretch

Rotating Stomach Stretch

And there you have it: everything you need to know about those pesky side stitches.

Make sure to leave any questions or concerns in the comments below.

Question

I’m 47 years old and have been running since I was 19. Meanwhile, I’ve had two children and after four surgeries for colon cancer, I am cancer-free.

Training for and running the marathon distance is my way of celebrating the fact that each day is a gift. My goal is to qualify for Boston and I need a 3:55 time for my age. I recently ran a marathon and had some unexpected problems–my goal time for the race was 4:00 to 4:10, but at mile 18 my legs started cramping so badly, I ended up walk/jogging much of the last eight miles and finished 4:32.

Leading up to the race, I trained conservatively–four days a week, alternating with strength training three times a week. My total weekly mileage was 35 to 38 on weeks that included a long run of 16 to 21 miles (four long runs leading up to the race), and 28 to 30 miles a week on the alternate weeks.

Each week included speed work, tempo runs, hills and eight to 10 miles at marathon pace. During the marathon I was well-hydrated, ate a gel every 40 minutes, and the race temperature was perfect–about 40 degrees and no wind.

My splits went from under nine minutes to well over 16 minutes for mile 25. Cramps hit my quadriceps and hamstrings at mile 18. With stretching, walking, and jogging I was able to finish the race.

How can I avoid the agony of those cramps and achieve the under-four-hour time I need for Boston?

Answer

Congratulations on your incredible accomplishments, not the least of which was finishing the marathon despite your terrible leg cramps. Trimming 32 to 37 minutes will require greater intensity and more volume. Run as much as you can without getting sick or hurt.

It is a fine balance to achieve the necessary training gains without overtraining. Better safe than sorry–you may need to stage your goals in order not to overtrain. First, aim for a 4:15 marathon, and then try to break four hours.

Muscle cramping may have been the result of inadequate training for your marathon effort. You will probably need more long runs and longer, long runs. Try to have two to three long runs each month.

A longer build-up with long runs may enable you to gain more experience running 21 or more miles. Taper to your last three long runs, which should not exceed 10 miles. Allow three weeks for recovery after your last long run. Run increasing portions of these runs at marathon goal pace (9:09 for 4:00).

Once a week, work on improving your speed, since you have a time goal. Base your speedwork on current 5K pace: running at 5K effort or slightly faster, building up to three miles of work.

If your 5K pace is 8:00, try this schedule: warm-up minimum one mile; 6×800 at 3:56 or 4:00; rest intervals at 2:00 or jog 200; cool down at least one mile. Or try 4×1, 200 at 5:55 to 6:00 with 2:00 rest intervals.

A third hard workout per week could be an anaerobic threshold run. This run would be about three miles at :25 to :30 slower than your 5K pace.

Be very conscientious with diet, rest and recovery to avoid overtraining.

Answer Two

Muscle cramps during long-distance running are often the result of sodium depletion. Anyone exercising in excess of three hours is at risk for running low on sodium, and the result can range from muscle cramping to more serious problems.

You say you are well-hydrated, but if you are drinking mostly water, your cramps may be the result of salt depletion. It is a good idea to increase your intake of sodium.

Use more table salt leading up to any runs over three hours, use beverages with electrolytes (like sport drinks) to rehydrate during races, and The American Running Association’s Editorial Board Member, Randy Eichner, M.D. suggests carrying a salty snack like pretzels to eat about every half-hour during a race.

While salt will not guarantee an under-four-hour finishing time, it is very good insurance against muscle cramps.

American Running Association, empowering adults to get America’s youth moving. For more information or to join ARA, please visit .

Copyright, The American Running Association.

In light of the breezy and relaxing weather, FALL RUNNING is officially in. Running is a great low-impact cardiovascular exercise that when executed right and done moderately can really get you back into shape or help you maintain. I should know having done two marathons and going through a complete whole-body transformation. You don’t have to be the fastest or leanest to get into running, you just have TO START to be GREAT over time!

Now that I got your attention, let’s dive into the antithesis of running which is… CRAMPS and how to avoid them. Here are the five most effective ways to reduce your chances of getting cramps while getting into the groove of running.

Before getting into the nitty-gritty details, here are some important guidelines to remember and be conscious of when running:

• When going on a run, it’s important to stay hydrated if you want to avoid muscle cramps.
• Stretching before you run can also help you warm up and decrease cramping.
• When it comes to preventing muscle cramps, monitoring your breathing is helpful and to make sure you’re not breathing too deeply.

Whether you’re competing in a marathon or just going for a short jog before/after work, getting a cramp is always something runners pray never happen to them.

From a side stitch in your abdominal area to a Charley horse in your calf, cramping up can force you to start walking, come to a screeching halt and just overall, ruin your run.

Now, here are five ways to help stop cramps from getting in between you and your next run or race.

Aside from always staying hydrated to relieve headaches and improve athletic abilities, you want to make sure you’re getting your electrolytes. Electrolytes are ions in the body that conduct electricity and they’re important for a wide range of body functions, including athletic performance. When your body isn’t given enough electrolytes it can cause muscle weakness and excessive contraction and cramping of muscles, according to Medical Daily News.

The body’s main electrolytes include potassium, sodium, chloride, calcium, and magnesium. Eating a diet rich in those nutrients, including bananas, pickles, kale, and yogurt, will help ensure a proper electrolyte balance.

2. Don’t Eat Too Soon Before a Run

Eating a meal right before you plan to sit on the couch and watch a movie is a great idea. But doing the same minutes before a run doesn’t fly. Experts advise against drinking large amounts of water or eating within two hours of a run. A 2005 study in the Journal of Science and Medicine in Sport found that runners who consumed a large amount of food relative to their body weight one to two hours before a race were more likely to develop symptoms exercise-related transient abdominal pain, also known as a side stitch.

3. Track What You Eat and See How it Affects You

If you keep a food log for about a week, you can learn a lot about yourself and your body, including which foods make you flighty, bloated, and why you feel more tired on certain days and what might be causing you to cramp up while running.

According to Active.com, runners should try to keep a log for a full week that details what you eat and drink, how long before a run you eat or drink and how you feel during your runs. This will help you determine which habits will work best for your exercise.

If you have ever run competitively, you know that you should never start a run or a race all out too fast. For starters, if you go out too fast you will most likely crash and burn. But you are also putting yourself in jeopardy of a muscle cramp.

A 2010 study in the British Journal of Sports Medicine found that runners who ran at a faster pace at the start of their race were more likely to develop exercise-associated muscle cramping.

To try and reduce your chances of getting a muscle cramp, start by running slowly and settle into your goal pace as you go.

5. Practice some jumping drills.

Repeatedly hitting the pavement and running more will surely make you a better runner, but so will adding some jumping and skipping drills known as plyometrics.

Plyometric drills are training exercises that are proven to help improve athletic performance, and they’re also believed to delay muscle fatigue and therefore muscle cramping.

When you add some plyometric drills to your training — such as box jumping or jumping lunges — it will help relieve tight muscles, improve coordination between your muscles and nerves to avoid cramping and make your muscles stronger overall, according to Runner’s World.

Thank You for reading and many more articles to come!

Cramping up has been the bane of many a runner, but it doesn’t have to be that way for you. With a bit of planning and focus, you can avoid side stitches and leg cramps, so you can run pain free whenever you please.

1. Lifestyle
Like any type of exercise, you are in a constant state of preparing your body in between runs. You can do everything right the day of a 5K race and already be doomed by the weeks and months leading up to it. Keeping your body in shape, especially for distance running, cannot be a short-term practice. You must be vigilant in the long-term in maintaining and improving your posture, flexibility, cardiovascular and physical strength.

2. Before the Run
Before a big run, it is important to warm-up. First, go for a light jog for 5-10 minutes. Next, get some quality stretching in – get your quads, hamstrings, calves and core loose and ready to go. Avoid eating anything substantial for at least 1-2 hours before a run, especially fibrous foods. At the same time, avoid running on an empty stomach. A healthy, balanced meal 2-3 hours before a run is ideal. Drinking a bit of water or your favorite sports drink beforehand is also advisable – but again, limit your intake so you don’t have a full stomach sloshing around when you get started.

3. During the Run
Once you begin your run, it’s best to ease into it. Going zero to one hundred is a classic misstep. It’s also key to remain hydrated. Be sure to drink water or a sports drink rich with electrolytes as needed, to continually replenish your body. Equally important is regulated, deep breathing. Shallow, choppy breathing is a surefire shortcut to a painful side cramp. Lastly, know your limits. Pushing yourself is good, but results come with time. Patience and dedication are important; it can’t be all at once. End your job the way you started it: with a jog that gets slower over 10 or so minutes.

4. After the Run
The cool-down, recovery period is just as crucial as everything that comes before. It is tempting to head straight to the couch or juice shop after a long run, so have your routine set and stick to it. First, re-hydrate more heavily now that you’re finished. (You can always tell if you are properly hydrated by the color of your urine.) Run through a number of in-place physical cool-down routines, like jumping jacks and butt kicks.

Next, be sure to stretch thoroughly. Stretching after a run is even more important than stretching before. You may have gotten through this run without a cramp, but there will be another run tomorrow. And if you don’t stretch now, you risk injury and a cramp tomorrow. Finally, enjoy a balanced meal soon after finishing – and get plenty of rest.

Follow these simple steps and never worry about cramping up again.

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At SportsRec, we strive to deliver objective content that is accurate and up-to-date. Our team periodically reviews articles in order to ensure content quality. The sources cited below consist of evidence from peer-reviewed journals, prominent medical organizations, academic associations, and government data.

The information contained on this site is for informational purposes only, and should not be used as a substitute for the advice of a professional health care provider. Please check with the appropriate physician regarding health questions and concerns. Although we strive to deliver accurate and up-to-date information, no guarantee to that effect is made.

By: Kimberlee Leonard

Published: 08 July, 2011

Side cramps while running, called a “stitch,” can leave a runner bent over, trying to alleviate the pain. According to America’s Council of Exercise, a stitch is likely caused by the jarring and stretching of ligaments at the point where the diaphragm meets the stomach. Once a stitch develops, there is little you can do to stop it until you have had some time to rest. While the mechanism for avoiding a stitch still is not entirely understood, there are some methods runners employ that seem to be effective.

Warmup properly and increase intensity gradually. Not only do you need to properly loosen the ligaments and muscles before each running session, you need to build stamina for more intense workouts over time. Start slow and speed things up as you know your body can handle it.

Limit the amount you eat and drink three hours prior to running. While you want to remain hydrated, an engorged gut might increase ligament pulling while running, according to a 1999 study by Plunkett and Hopkins published in “Medicine and Science in Sports and Exercise.” Bring water with you to sip as you run, taking in smaller portions at any given time.

Alternate your breathing to reduce the jarring on one side. Most people breath in synchronicity with running steps, meaning you exhale on the same leg repeatedly, which fatigues one side. Monitor your breathing and try exhaling on the other foot.

Breathe deeply while running. Shallow breathing not only deprives your muscles of oxygen during aerobic exercise, but also keeps the diaphragm in an elevated, contracted position, preventing it from relaxing. This can lead to a spasm, causing the stitch.

Walk down the hills as you are building stamina.

Warnings

Avoid running downhill if you are not conditioned to do so as this increases the chance and intensity of stitches.

#1 pombaby

• Location USA

see title, i drink a lot of water but whenever i try to run (only in the woods cause I’m paranoid about others seeing me) i get really bad cramps on my side. what could I be doing wrong? im new to running so i can only run for like 5 minutes at a time before needing a break, but my parents are forcing me to do cross country and i dont want to drag the team down ;-;

call me Pom or Rin! ^-^

height – 5’7 or 170 cm

cw – 111 lbs or 50.3 kg (also highest : ((( )

gw –

#2 spiral arms

• Location ur mom

• Bambi-babe likes this

#3 anathae

• Bambi-babe likes this

#4 flydragonhigh

• Location Canada

I also find slowing down to a pace you can manage for a while (even if it’s only slightly faster than a walk) could help. Eventually, as you start building your fitness you’ll be able to run faster and longer without getting cramps.

#5 Bambi-babe

When you run only one foot touches the ground at a time otherwise it’s power walking. Lift your chest and tuck your shoulder blades together while keeping your arms tucked and parallel to your body. Tuck your tailbone in and engage your abdominal core. When you lift your left leg, raise your left arm in unison and vise versa. Exhale when your foot hits the ground. Breathe in through your nose and exhale from your mouth.

You get cramps because your abdominal muscles are contracting on the side you’re landing on and you have your lungs full of air. If you have a poor breathing technique practice some yoga and maybe slow down to a jog until you get your breathing under control.

Posture and breathing is most important when running; speed comes with good form over time.(tips from my husband, he had washboard abs from running, and learned form at military bootcamp) If you run with good form, even if you slow down to a jog to maintain it, you should still be able to run a 15 minute mile. It’ll improve with practice 😉

And maybe save the water until after your run, all that water sloshing around in your stomach kinda makes the run unbearable

Don’t let this sneaky problem stop you in your tracks.

Socks on, shoes laced, and you’re out the door running—literally. But about a half of a mile into your run, it starts to creep up on you, and you know it’s going to be painful. We’re talking about those pesky calf cramps that come on without warning and just won’t subside.

While there can be a handful of reasons you’re experiencing nagging calf pains, generally speaking, calf cramps happen because the muscles in the posterior chain, which include the glutes, hamstrings, and calves, aren’t strong enough, and so the muscle goes into a spasm, or small contractions, if it’s pushed too hard, explains Jordan Metzl, M.D., sports medicine physician at Hospital for Special Surgery in New York. “Less commonly in the calf, cramps are due to nutritional issues such as hydration and electrolyte imbalances,” he adds.

These cramps generally happen at the beginning or the end of a run. Why? “At the start of a run, your muscle isn’t warmed up, and at the end, chances are it’s fatigued,” Metzl says. These are two situations that leave the calf muscle extremely vulnerable. Uneven terrain can also cause cramps because it emphasizes the need for supporting muscles to activate.

While it’s tempting to just power through when you start to feel the pain, that’s not always a good idea. If the pain is only mild, it’s fine to try to shorten your stride and keep on running, explains Metzl. “If it feels more serious, I’d recommend pulling over and stretching it out,” he says. Try stretches such as downward dog, a lunging calf stretch, or standing bent-over toe touches, depending on what you’re able to do without increasing the pain. Then you can try running on again.

“If the pain is so bad it’s causing you to limp when you run, back off and give it time,” Metzl says. “The last thing you want to do is tear the muscle.”

[Stay injury free on the road by getting on the mat with Yoga for Runners.]

If you’re getting calf cramps, and you suspect they aren’t caused by the issues mentioned above, it’s best to talk to a fitness or medical processional to figure out what’s causing your particular pain. For everyone else, make sure your muscles are warmed up and ready to tackle your run, and that they’re strong enough and fueled well enough to make it through, sans calf cramping.

Side cramps are one of the most uncomfortable ailments you can experience while running. Though your legs may feel great, that side cramp is sure to sideline you for a great deal of your run. By timing your meals, staying hydrated, breathing deeply and starting slowly, you will have a better chance of avoiding those annoying cramps on your next run.

Time Your Meals

One of the best ways to ensure that you will not suffer from side cramps will running is to pay close attention to the time of your meals, and plan your run accordingly. For best results, you should wait at least two hours to run after eating a meal that is high in protein and carbohydrate. Similarly, if your meal was rich in fat, you should add an extra hour onto your wait, resulting in a three hour gap between your meal and your run. By timing these events properly, you will ensure that your food has begun the digestion process and will not be able to cause a side cramp.

One of the most common reasons why you may experience a side cramp while running is due to dehydration. Often, people underestimate the amount of fluid that their body needs in order to function properly. One of the most common symptoms of dehydration (especially during athletic performance) is muscle cramping. While most normal, healthy adults are encouraged to consume at least 64 ounces of water per day in order to prevent dehydration, runners and other athletes who are likely to lose a lot of water through sweating are encouraged to increase their intake.

Weigh yourself before and after your run. Remember that for ever pound of weight lost, you should drink at least 16 ounces of water. Staying hydrated and keeping ahead of the game is a surefire way to prevent dehydration and side cramps while running.

Another great way to treat and prevent side cramps while running is to use proper breathing techniques. Often, people breath too shallowly during running, especially during periods of intense effort. This can contribute to a decreased amount of oxygen intake, causing possible side cramps. In order to head this off before it even starts, be sure to take large, deep breaths. For best results, be sure to inhale through your nose and exhale through your mouth as much as possible. This will ensure that you are following the best breathing techniques.

Finally, as with any type of exercise, it is important to start slowly and gradually build up the speed and time that you spend exercising in order to prevent side cramps. This will not only help you to build a strong base of endurance, but also ensures that your body is strong enough to handle what you are dishing out.

is there any way to prevent yourself from getting stomach cramps when you run??

27 Answers

It’s a familiar sensation to both men and women; the mild to extremely painful squeezing in the belly that comes and goes and elicits moans and groans. Not just a ‘tummy ache’, stomach cramps are usually the indicators of other things going on inside you, alerting you to take action. Technically, stomach cramps do not really take place in the tummy at all, but rather they are a spasm of the lower intestine.

Keep your insides wet

Dehydration is a big contributing factor to running cramps in muscles. Prevention is essential in order to maintain pace, to avoid having to discontinue participation in an event and to ensure the ongoing health of the athlete. Running for a short duration requires just water, but if planning to run for a longer period of time, it’s advisable to include sports drinks to keep up an adequate supply of minerals, salts and sugars. Drinking at regular intervals of say, every thirty minutes will keep dehydration at bay.

When running cramps take hold, gently stretching the muscles can be greatly beneficial. Sparing a few minutes to do this can often prevent recurrence of the spasm and its resultant pain while the runner continues with the event.

Massage is not just for relaxation or the treatment of injuries. Sports massage by a certified therapist is a great way of treating pain that can sometimes linger for hours after running cramps have occurred. Maintaining a massage regime on a regular basis can help avoid cramps and should be considered as a part of an athlete’s fitness routine, particularly if he or she has a major race coming up and most particularly if marathons are involved.

Running cramps are not always confined to the limbs. A cramping stomach can be debilitating and the worst time to have one is when it interferes with the race the athlete has trained for over the preceding months or even years. These are often related to diet and whatever the runner has eaten or drunk prior to the run, but can also be attributed to the speed at which he or she is running. Sports drinks should be diluted to a ratio of two parts to one part water to prevent high concentrations of ingredients in the system. Large meals and fatty or high protein foods should be avoided before an event or training, favoring instead smaller, more frequent snacks. Optimum nutrition is vital for the success of any elite athlete so on a lesser scale, even children preparing for a start at their school racing carnival should be educated about the best foods to eat to give them the best chance of winning.

It’s widely believed that potassium, magnesium and calcium can assist in the prevention of running cramps. Supplements can be taken but scientists suggest that athletes’ diets are so well managed that they probably obtain more than the recommended requirements of these elements in the foods they eat on a daily basis. Avoiding salt is also a good idea if cramps are an issue.

The side stitch

Runners frequently experience what is known as a ‘side stitch’, a sharp jab of pain right below the rib cage. To prevent this from happening, it is advised to take evenly spaced, deep breaths. Shallow breathing means the diaphragm is not given time to lower enough for the ligaments to relax. The diaphragm tenses and a spasm or stitch is the result.

With planning and care, running cramps can be avoided and/or treated

Exercising after eating – Engaging in strenuous or aerobic activity immediately after eating can result in stomach cramps. This is why your mother told you that you couldn’t go swimming for 45 minutes after lunch!

New exercise routine – Anyone who undertakes a new fitness regimen to lose weight and tone up may find they experience stomach cramps as their body becomes accustomed to the increase in activity. Lifting weights or doing high-level aerobic activities can cause this kind of cramping.

Serious stomach cramps

Ongoing stomach cramps can indicate more serious conditions such as appendicitis or a disorder of the liver. The onset of a heart attack can be mistaken for an attack of indigestion. Any suspected indigestion accompanied by chest pain, breathing difficulty, sweating and vomiting should be reported to a doctor for urgent investigation and treatment.

Patients taking medication for conditions such as anemia will find that stomach cramps may be an uncomfortable side effect.

Detoxing might help

If your stomach cramps don’t seem to be attributed to anything that you can single out, a detoxification program might be in order. It could be especially useful if you also have other symptoms such as bloating, fatigue, lack of energy, any recurrent infection, excess fat, ulcers and boils, or if you have been taking antibiotics for an extended period of time. A detox can help to cleanse the digestive system and clear out any toxins that are causing many of these issues. Before undertaking detoxification, see a naturopath or other health care professional so that you can determine the best course of action.

by Menage a Moi under CC BY-SA

Most runners at some point experience calf cramps. It is one of the most painful conditions that affect sports people. This involves the contraction of leg muscles, which causes severe pain in the affected area. If you have experienced calf cramps running, then you know it can adversely affect your performance.

That is why you should take your time to learn more about what causes calf cramps and how to treat them. You should at least understand what triggers this condition and possible treatments. If you experience calf cramps jogging, you will know how to relieve the pain. You can take several steps to treat the condition.

Leg Cramp While Running Causes

While many experience calf cramps running, you may also have this condition after running. It often happens when you least expect it. It is not uncommon for an athlete to experience this condition while sleeping after a good workout. Leg cramps are common in athletes and other sports people largely because their legs are always overworked.

What is more, muscle calf cramps can develop into serious conditions especially if they occur frequently. That is why it is important for sports people to ensure they do everything possible to avoid it.

They can only achieve this by understanding what causes the cramp and how it can be avoided. The most common cause of cramps in calves is overexertion.

When the muscles are overworked they tend to contract, which can result in calf muscle cramps.

As an athlete, you naturally want to push your body even harder and run a little faster in order to win. But you can still avoid muscle cramps by using the available preventive measures.

Another possible cause of this problem is dehydration. Most sports involve intense workouts, which requires a lot of water. You need to compensate for the water that is lost through sweating by drinking more water before and after the race.

Also, sufficient water in your system will help you to reduce muscle contractions which is the major cause of this problem while running. If you do not have enough water in your body, you will experience a condition known as electrolyte imbalance, which leads to this problem.

This condition can also be triggered by low levels of sodium in the system. Lack of these nutrients in the body affects the normal functioning of body cells. The imbalance is triggered by the lack of one of the necessary electrolytes in the system. Thus, you should always ensure that your meals have sufficient sodium, calcium, potassium and other essential minerals.

You may also experience calf cramps running if you have been inactive. When you sit in one position for a long time, your muscles tend to contract making it more likely you will have muscle cramps. The solution is to always keep your muscles stretched so that there is enough blood flow.

Calf cramps treatment options

It is pretty simple; just make sure that your muscles are not too tight. Also, avoid overworking your muscles.

If you are going to indulge in long distance races, make sure that your body is properly hydrated. Also, ensure that your meals are full of the necessary electrolytes.

Imagine you’re lying down and your lower leg seizes. The pain is intense enough to make you want to scream. It doesn’t let up, and your muscle is hard to the touch. When you try to move your leg, it feels paralyzed. Sound familiar?

According to American Family Physician, nocturnal leg cramps affect up to 60 percent of adults. Sometimes referred to as muscle spasms or charley horses, they occur when one or more of the muscles in the leg tighten involuntarily.

Leg cramps most often affect the gastrocnemius muscle (calf muscle) which spans the back of each leg from the ankle to the knee. However, they can also affect the muscles at the front of each thigh (quadriceps) and the back of each thigh (hamstrings).

You can be awake or asleep when a leg cramp strikes. Most of the time, the muscle relaxes itself in less than 10 minutes. Your leg might feel sore or tender for up to a day afterward. Frequent calf cramps at night can disrupt your sleep.

Leg cramps during sleep are more common among women and older adults.

Experts don’t know exactly what causes leg cramps at night. There are, however, known factors that can increase your risk. In most cases, nocturnal leg cramps are idiopathic, which means their exact cause isn’t known.

Nighttime leg cramps may be related to foot position. We often sleep with our feet and toes extending away from the rest of our bodies, a position called plantar flexion. This shortens the calf muscles, making them more susceptible to cramping.

Other factors that may contribute to nighttime leg cramps include:

• Sedentary lifestyle. Muscles need to be stretched regularly to function properly. Sitting for long periods of time could make leg muscles more susceptible to cramping.
• Muscle overexertion. Too much exercise can create an overworked muscle and may be associated with muscle cramps.
• Improper sitting position. Sitting with your legs crossed or your toes pointed for long periods of time shortens the calf muscles, which could lead to cramping.
• Prolonged standing.Research suggests that people who stand for long periods of time at work are more likely to experience nocturnal leg cramps.
• Abnormal nerve activity. According to electromyographic studies, leg cramps are associated with increased, abnormal nerve firing.
• Shortening of the tendons. The tendons, which connect muscles and bones, shorten naturally over time. This could lead to cramping in the muscles.

Leg cramps at night are unlikely to be the first sign of a more serious medical condition. They are, however, associated with the following conditions:

• pregnancy
• structural issues, such as flat feet or spinal stenosis
• neurological disorders, such as motor neuron disease or peripheral neuropathy
• neurodegenerative disorders, such as Parkinson’s disease
• musculoskeletal disorders, such as osteoarthritis
• liver, kidney, and thyroid conditions
• metabolic disorders, such as diabetes
• cardiovascular conditions, such as heart disease or peripheral vascular disease
• medications, such as statins and diuretics

Though leg cramps at night can be intensely painful, they aren’t typically serious. Most people who experience them don’t need medical treatment.

You can try the following at home to try to relieve a cramp:

• Massage your leg. Rubbing the affected muscle may help it relax. Use one or both hands to gently knead and loosen the muscle.
• Stretch. If the cramp is in your calf, straighten your leg. Flex your foot so that it’s lifted to face you and your toes are pointing towards you.
• Walk on your heels. This will activate the muscles opposite your calf, allowing it to relax.
• Apply heat. Heat can soothe tight muscles. Apply a hot towel, hot water bottle, or heating pad to the affected area. Taking a warm bath or shower may also help.
• Drink pickle juice. Some evidence suggests that drinking a small amount of pickle juice may help relieve muscle cramps.
• Take an over-the-counter painkiller if your leg is sore after. Nonsteroidal anti-inflammatory (NSAID) drugs such as ibuprofen (Advil, Motrin) and naproxen (Aleve) can help relieve tenderness after a cramp. Acetaminophen (Tylenol) can work as well.

If frequent cramps are disrupting your sleep, make an appointment with your doctor. They might prescribe a muscle relaxant to prevent cramps. If your cramps are related to another medical condition, they can help manage that too.

The following tips may help you avoid leg cramps while sleeping:

• Drink plenty of fluids. Fluids allow for normal muscle function. You might need to adjust how much fluid you drink based on factors such as the weather, your age, activity level, and medication you’re taking.
• Stretch your legs. Stretching your calves and hamstrings before bed can reduce the frequency and severity of nocturnal leg cramps.
• Ride a stationary bike. A few minutes of easy pedaling might help loosen up your leg muscles before you go to sleep.
• Change your sleeping position. You should avoid sleeping in positions in which your feet are pointing downward. Try sleeping on your back with a pillow behind your knees.
• Avoid heavy or tucked-in bedding. Heavy or tucked-in bedding could push your feet downward while you sleep. Choose loose, untucked sheets, and a comforter that will allow you to keep your feet and toes upright while you sleep.
• Choose supportive footwear. Poor footwear can aggravate issues with the nerves and muscles in your feet and legs, especially if you have flat feet.

If you’ve ever experienced leg cramps at night, you know how painful they can be. Fortunately, they’re usually not a sign of a serious problem. Stretching the calf and hamstring muscles before bed may help to prevent nocturnal leg cramps.

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A good muscle cramp can bring even the toughest hombre to his knees. When you get a muscle cramp, what happens is that the muscle suddenly and involuntarily contracts. Generally muscle cramps happen when you are dehydrated or have overexerted the muscle. When you exercise, like swimming, overexertion and dehydration is the name of the game.

Swimming and Muscle Cramps

According to an article in Extreme Tri magazine, cramping while swimming is fairly common. They attribute the cramping to an inappropriate action of plantar flexing in your foot. Plantar flexing occurs when all the muscles of the leg form a rigid line from your calf all the way to the toes. It’s an ideal position for the foot in that it allows the foot to maximize the water contacted, allowing for more speed. The problem is, holding this position is the chief cause of the cramp.

• According to an article in Extreme Tri magazine, cramping while swimming is fairly common.
• They attribute the cramping to an inappropriate action of plantar flexing in your foot.

Main Reasons for Cramping While Swimming

Swimming & Pain in the Calf Muscles

There are three causes of cramping while swimming, and basically they are the same ones that cause cramping with most other sports and forms of exercise: electrolyte loss, conditioning and unnecessary tension. The most common of these when it comes to swimming is unnecessary tension. Unnecessary tension, like plantar flexing, is an involuntary action that is unnatural. The body will attempt to correct this unnatural position, causing a cramp.

• There are three causes of cramping while swimming, and basically they are the same ones that cause cramping with most other sports and forms of exercise: electrolyte loss, conditioning and unnecessary tension.

How to Take Care of a Muscle Cramp

Having a muscle cramp while swimming presents some unique challenges to the sufferer. Generally, with most muscle cramps, the recommendation is that you immediately discontinue the activity that caused the cramp. You need to stretch and massage the muscle right away. When you’re swimming, stopping the activity may not be an option since, if the water is deep, you could drown. The best course of action is to get out of the water as quickly as you can without causing the muscle to recramp. Once out of the water you can then go about stretching and massaging the affected area. Follow that up with a hot compress and later an ice pack. If muscle pain persists, take an anti-inflammatory to relieve the pain.

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Vomiting while running is sometimes considered a sign of endurance and accomplishment but it is not healthy. Rather it is a sign that something is out of balance in your body. Overexertion, dehydration and low blood sugar are common causes of vomiting, especially if you are running for long distances or at great intensity. If you find that your are continually vomiting when running, despite making adjustments to your regimen or dietary habits, consult a doctor.

If you are experiencing serious medical symptoms, seek emergency treatment immediately.

Features

Vomiting while running is often preceded by cramps, nausea or a light-headed or dizzy feeling. Other symptoms can occur, such as belching, bloating and abdominal pain. Vomiting can happen after a long session of running or in the middle of running, depending on the cause. If the vomiting happens soon after you have started running, it is probably due to over consumption of food or liquids.

• Vomiting while running is often preceded by cramps, nausea or a light-headed or dizzy feeling.

Causes

What to Do When a Baby Is Vomiting

When you run, your body shunts blood to your extremities, away from your digestive system. If you have eaten too soon before working out, your digestive process will be impaired, which can easily lead to nausea and vomiting. On the other hand, running on an empty stomach can lead to hypoglycemia — low blood sugar — which can also cause nausea and vomiting.

Dehydration and over-hydration have a similar effect. Overexertion can cause vomiting because your body is emptying out liquids so it can absorb the buildup of acid that occurs. Other causes can include allergies — due to a buildup of phlegm, anxiety, eating the wrong foods and illness. In some cases, an underlying gastrointestinal disorder may be causing the vomiting

• When you run, your body shunts blood to your extremities, away from your digestive system.
• If you have eaten too soon before working out, your digestive process will be impaired, which can easily lead to nausea and vomiting.

Prevention

Stay hydrated before, during and after running by drinking small sips of water at a time; avoid over-hydration which also causes vomiting. Eat smaller meals two to four hours before running to make sure you have enough fuel but are giving your body enough time for proper digestion. If you forget to eat, consuming a small snack not less than 30 minutes before running should not cause a problem.

When you start to feel nausea coming on during running, slow down and reduce your pace. Rest for a moment until the feeling of nausea goes away. Pace yourself while running and don’t push yourself to the point of vomiting 1.

If you are susceptible to cramping, chances are that you’ve heard the notion that bananas can help to prevent or relieve leg cramps.

So where did this theory come from and do bananas really help stop leg cramps when you are running?

In short, bananas do help prevent leg cramps (to a certain extent) because they are rich in several important nutrients including potassium and magnesium. These nutrients play a crucial role in the way our muscles function so getting enough of them is vital for our muscles to work normally.

Fun fact: Leg cramps are also called a ‘charley horse’

Legend has it that in the 1880’s when horses were widely used by the groundskeeping staff at baseball diamonds, the Whitesox in Chicago had a lame horse called Charley that used to pull their roller.

That being said, there is no scientific evidence to prove that bananas alone prevent your legs from cramping when you run.

There are a number of reasons muscle cramps occur when you exercise and they all play a part to some extent.

Some of the reasons cramps can occur when you run include overuse, muscle fatigue, dehydration and lack of nutrients.

Therefore eating bananas help protect against muscle cramps that are the result of improper nutrition and lack of nutrients and electrolytes.

Do bananas stop leg cramps caused by poor nutrition?

Muscle cramps that occur from a lack of good nutrition generally tend to happen spontaneously and often occur at night.

If you experience muscle spasms randomly during the night, you should take a look at your general nutritional intake and try to eat a more balanced diet, making sure you incorporate all the necessary food groups.

Go bananas with a well-balanced diet

It is difficult to prescribe certain supplements or nutrient-rich foods to help prevent muscle cramps because everyone is different and people need to try and find what works for them and their body.

Making sure you eat a well-balanced diet is important for your general health and helps to ensure that you’re getting all the right nutrients and electrolytes your body needs to function properly.

A well-balanced diet includes food from all food groups, which include fruit, vegetables, protein, whole grains, milk, yoghurt and nuts/seeds.

All of these food groups help to fuel your body and is essential if you train or exercise multiple days per week.

Staying hydrated and drinking plenty of water will also ensure that you avoid dehydration which contributes to muscle fatigue and cramps. Sports drinks can also be a good source of minerals during exercise they will also assist with any electrolyte imbalances you may have while running.

The 4 minerals that prevent leg cramps & the foods that contain them

1. Sodium

Sodium contributes to blood pressure and regulates the body/fluid balance. It also plays a role in muscle contraction. You should get your sodium from natural salt or foods such as celery, beetroot, pickled food, olives, carrots, and cheese.

These 7 nutritionist approved tips will stop that nasty pain in your stomach while running. Never have stomach issues again when running!

Running is one of the most amazing sports, but it can also be one of the toughest on your body. The creaky knees sore muscles and stomach issues are enough to scare some people away. And while I can’t help you with the first two, I can tell you that stomach issues are not something you just need to suffer through while running. As a matter of fact, gastrointestinal (GI) discomfort is completely avoidable with the right nutrition.

What happens to your stomach during a run?

Blood is an amazing thing because it recognizes where your body has work to do, and it immediately travels to that region. During a run, your blood goes to the the part of the body that is doing the most work–the muscles. Because of this, the blood is diverted away from the stomach, and any food that is in the stomach just sit there. During the constant up and down running motion, any food left in the stomach will be jostled around and cause distress.

Even without food, the physical shaking of the stomach during running is enough to cause distress. Think about if I took your stomach out of your body and shook it up and down constantly for an hour. That’s pretty much what running does to your digestive system. A seasoned runner will eventually adjust to this feeling, but it will definitely cause problems for a new runner.

Lastly, even if you haven’t eaten in a while, your intestines is likely digesting some food. Running causes that food to move quickly through your intestines, which can make you feel like you need to use the bathroom. Unfortunately, this is just a natural occurrence that is less than ideal for runners. That being said, there are things you can do to help combat these issues, such as:

1. Avoid high fiber foods

A friend of mine recently told me she was so confused because she was eating cereal (necessary carbs) before running, but she was still experiencing constant stomach problems. It turned out that she was eating high fiber cereal. The combination of high fiber foods plus running equals a guaranteed upset stomach. It’s best to avoid foods like cruciferous veggies, beans, bran, and high fiber fruit before a run. And if you’re race, lay off the high fiber foods the day before as well.

2. Stay properly hydrated

Dehydration can make it difficult for your intestines to absorb food. As a result, any food in your intestines will quickly travel to your bowels and create a sense of urgency for the bathroom. This is just another reason why staying properly hydrated is so incredibly important during running. [Find out how to tell if you’re properly hydrated here–#10].

3. Give your body time to acclimate

Just like your legs and lungs have to build endurance, your stomach and intestines have to acclimate to running. Going from couch to 5K will definitely lead to an upset stomach. Train your stomach to handle the up and down motion of running by gradually increasing intensity, distance and speed. And if you’re new to running, don’t try to drink a sports drink right away. The sugar in a sports drink helps with fluid uptake and to replace lost carbohydrates, but it can cause some GI issues. If you’re increasing your mileage and want to try a sports drink, dilute it with water at first and gradually move to more concentrated versions.

4. Don’t try something new on race day

Many times, runners only use gus and gels on race day. That’s a surefire way to upset your stomach. If you run for more than an hour, you should supplement your run with a sports drink, gel or gu. Try these supplements during your training runs to give your body time to adjust. These products are meant to provide fuel quickly, so they quickly digested and may cause severe indigestion.

5. Don’t eat a large meal before a run

Remember how I said that the blood goes to your muscles and away from your stomach during a run? Well, a large meal can take 2-3 hours to digest. If it’s sitting in your stomach, it’s bound to cause some discomfort. If you feel like you need some pre-run fuel, opt for simple carbohydrates, like a piece of fruit, a swig of homemade sports drink, or a slice of toast.

6. Steer clear of sugar alcohols and high fat foods

Sugar alcohols found in sugar-free items have been known to cause stomach issues, like loose stool or diarrhea. You may not realize you’re eating them, so make sure you read the ingredients and look for things that end in -ol. High fat foods also take a long time to digest and can cause indigestion. Avoid fatty meals containing fried foods and fatty meats before a run.

7. Be mindful of coffee and tea intake

I’m a big supporter of caffeine at least 2 hours before a race, but caffeine affects everyone differently. If coffee or tea make you feel like you need to use the bathroom, don’t have it right before a run. And you may want to think of avoiding it on race day.

Running is not only a great form of exercise but is also a fun activity which a lot of people around the world do on a regular basis. But one of the most uncomfortable ailments that one can face while running is cramps. Cramps interrupt the exercise and can also lead to some form of serious injury, if not treated properly. Leg cramps, side cramps and stomach cramps can be treated and avoided in some simple yet very effective ways. The following are some ways to avoid cramps during running:

Hydrate

One of the best ways to avoid cramps is by hydrating yourself not only before running, but also during it and after it. Cramping can be caused due to shortage of fluids in the body and therefore hydrating yourself can prove effective. Water is the best choice of fluid to rehydrate yourself and one must have from 5 to 12 ounces of water for every 20 minutes of running and 4 to 8 ounces before as well as after the run.

Stretching Muscles Properly

The main problem areas for cramps are hips, calves and quads. Therefore to avoid cramps in these areas, eccentric stretching is often recommended. What stretching does is that it puts pressure and lengthens the muscle.

Make it a Point to Run When Heat is Low

When you run in high heat or very humid conditions, your body tends to lose fluids at a faster rate, thus leading to loss of fluids and therefore cramping. Therefore it is recommended that you should try to pick that time of the day for running when heat is relatively low and humidity too isn’t very high.

Maintain the Pace

Maintaining the pace of your run is also another wonderful way to avoid having any kinds of cramps.

Change your Diet

The food you eat or the drinks you drink are probably the reason for cramping. Therefore making some simple and subtle dietary changes can help avoid the cramps. You can follow some of the following given tips and suggestions:

• If you have too much of caffeinated beverages, then this may be one reason for cramping as excess of caffeine tends to reduce the fluids level in the body and therefore cause cramps. So avoid having caffeinated drinks like coffee.

• If you are in for a very long run, then make sure you include a lot of carbohydrates in your diet one day before.

• Potassium is one element which can help prevent cramps and therefore you must consume a lot of foods which are high on this element such as bananas.

• High protein meals can cause cramps and therefore not having anything high on protein is recommended at least 4-5 hours before a run.

• You should also avoid having foods with excess fat as these too may cause cramps.

Change the Shoes

In many cases, cramping is caused due to ill-fitting shoes which may put stress on not only the muscles but also the tendons. Therefore, make it a point to run only in those shoes which fit your foot well.

Don’t let a cramp disrupt your run.

There you are, running at your perfect pace and feeling fine, and then it hits. The dreaded stomach cramp can stop even the most seasoned runner in her well-worn tracks. Cramped stomach muscles can have a number of causes, from that bacon burger you had for lunch to inadequate breathing while running. Knowing how to stop a cramp before it starts is the trick to banishing them from your running repertoire.

Eat smart before a run. Running with a full stomach can disrupt the digestive process, resulting in cramps and nausea. Instead, time large meals two or three hours before a run. Then, if you need to eat, grab a small snack made from both simple and complex carbs. Registered dietitian Manuel Villacorta suggests a whole-wheat bagel drizzled with honey. This gives you the energy to power through a workout without that too-full feeling that could cause cramping.

Stretch properly before your workout. Sports coach and nutritionist Matt Fitzgerald told Competitor.com that the best warmup for running includes a five-minute light jog plus dynamic stretches such as trunk rotations, strides and leg swings. These stretches can increase your core temperature and help ready your muscles for your run.

Pace yourself as you get started. Taking off too fast can cause cramps, warns MarathonGuide.com. Allow your body to get used to a slower pace and then pick up your speed as you become more comfortable. If you start to feel crampy, it’s a good sign that you need to slow down and rethink your pacing.

Sip your water — don’t chug. The general rule of thumb for hydration is to drink 7 to 10 ounces for every 10 to 20 minutes of exercise, according to the American Council on Exercise. While dehydration can cause cramped muscles, tons of water sloshing around your stomach doesn’t feel great either. Time your hydration properly and you’ll retain the proper balance. If you’re planning on running for more than 90 minutes, switch to sports drinks to help replace some of the sodium and potassium lost through long-term sweating — a lack of potassium can cause cramping, too.

Breathe deeply as you run. In his book, “On Running On: Lessons from 40 Years of Running,” Andrew Collins notes that shallow breathing can cause the diaphragm to spasm. He suggests that you try belly breathing as you run by inhaling so deeply that your belly pushes out before you exhale.

Train properly for running events. Even the best runner in the world can’t take a three-month break and then attempt a marathon. Running events require weeks of training to condition your body — and your stomach muscles — to the strain. Talk to a trainer about your upcoming event to choose a suitable program that can help condition your body.

• When going on a run, it’s important to stay hydrated if you want to avoid muscle cramps.
• Stretching before you run can also help you to avoid cramping.
• When it comes to preventing muscle cramps, monitoring your breathing is helpful.

Whether you’re competing in a marathon or just going for a short jog after work, getting a cramp is always something runners hope to steer clear of.

From a side stitch in your abdominal area to a Charley horse in your calf, cramping up can force you to start walking, come to a screeching halt and just overall, ruin your run.

Although there isn’t significant evidence-based research on how to avoid getting a cramp while running, experts do have plenty of recommendations on how to decrease your chances of cramping up.

Here are eight ways to help stop cramps from getting in between you and your next run or race.

Stay hydrated.

From facilitating with weight loss to relieving headaches to improving athletic ability, drinking plenty of water throughout the day can do miraculous things for one’s body.

Although past research hasn’t proven that dehydration causes cramps, experts do believe that it may reduce the degree of pain to which a cramp causes a person.

A survey-based study in the Journal of Sports Rehabilitation found that most responders indicated that dehydration was among the reasons they suffered from exercise-associated muscle cramps. They found that fluid replacement was successful for treating and preventing their cramping , the study said.

Replenish with electrolytes.

Electrolytes are ions in the body that conduct electricity and they’re important for a wide range of body functions, including athletic performance. When your body isn’t given enough electrolytes it can cause muscle weakness and excessive contraction and cramping of muscles, according to Medical Daily News.

The body’s main electrolytes include potassium, sodium, chloride, calcium, and magnesium. Eating a diet rich in those nutrients, including bananas, pickles, kale, and yogurt, will help ensure a proper electrolyte balance.

Stretch before you run.

Stretching before a run will help your body warm up and decrease your chances of experiencing cramps, muscle strains, and injuries during your run, according to Healthline.

Don’t eat directly before a run.

Eating a meal minutes before you plan to sit on the couch and watch a movie is a great idea. But doing the same minutes before a run is a different story.

Experts advise against drinking large amounts of water or eating within two hours of a run. A 2005 study in the Journal of Science and Medicine in Sport found that runners who consumed a large amount of food relative to their body weight one to two hours before a race were more likely to develop symptoms exercise-related transient abdominal pain , also known as a side stitch.

Keep track of what you eat and see how it affects you.

If you keep a food log for about a week, you can learn a lot about yourself and your body, including which foods make you bloated, why you feel more tired on certain days and what might be causing you to cramp up while running.

According to Active.com, runners should try to keep a log for a full week that details what you eat and drink, how long before a run you eat or drink and how you feel during your runs. This will help you determine which habits will work best for your exercise.

Pace yourself.

A 2010 study in the British Journal of Sports Medicine found that runners who ran at a faster pace at the start of their race were more likely to develop exercise-associated muscle cramping .

To try and reduce your chances of getting a muscle cramp, start by running slowly and settle into your goal pace as you go.

Monitor your breathing.

If you’re struggling from an abdominal cramp or side stitch during a run, chances are it’s related to your breathing.

William Roberts, a physician at the University of Minnesota St. John’s Hospital, wrote in an article for Runner’s World that most abdominal cramps subside when you start deep breathing with your diaphragm in order to fill your lungs full with oxygen.

“If you are not using your diaphragm, you will limit your oxygen supply, and this may be the cause of your cramping and your heavy legs,” Roberts wrote in the article.

Practice some jumping drills.

Repeatedly hitting the pavement and running more will surely make you a better runner, but so will adding some jumping and skipping drills known as plyometrics.

Plyometric drills are training exercises that are proven to help improve athletic performance, and they’re also believed to delay muscle fatigue and therefore muscle cramping.

When you add some plyometric drills to your training — such as box jumping or jumping lunges — it will help relieve tight muscles, improve coordination between your muscles and nerves to avoid cramping and make your muscles stronger overall, according to Runner’s World.