Prevent Running Cramps
With These 5 Core Strategies
Knowing how to prevent running cramps
should be a part every runner’s basic library of knowledge. Every long
time runner, amateur or professional that I have either talked to or
studied says that preventing running cramps already puts a runner ahead
of most others. Why? A cramp is like a brick wall to a runner. It cannot
only slow you down drastically, but completely stop you in your tracks,
period. If you are competing or are looking to PR, it is of utmost
importance that you not let a cramp develop. If you do, game over. The
top 5 things that you can do to prevent yourself from getting a running
cramp are listed below.
Hydrate Adequately
Even at sedentary activity levels your body needs plenty of water, about
64 ounces daily, to function properly. It uses water to help the
transportation and utilization of nutrients and oxygen. An inadequate
water supply can create inefficiencies in this process and cause you to
have cramps. While running on a regular basis your body needs twice as
much or more as the average sedentary person, about 128 ounces daily.
However, click here to read the full guide on how to hydrate properly.
Eat Smarter
Eating habits go a long way to prevent running cramps. You must make
sure that you are eating enough calories to start off with. Second, you
need to balance your diet. Third, you need to eat at the right time.
Make sure you eat 30-45 minutes before the start of your run, no more,
no less. Running too soon after you eat will divert oxygen carrying
blood to your digestive system when your muscles need it more. Running
too late after you eat will lead to a lack of fuel. You need to have
generous amounts of complex carbohydrates in your diet, 6-11 servings
per day from foods such as cereals, breads, potatoes, and pastas. These
are the body's preferred source of fuel because they are the easiest to
break down and provide a steady stream of glucose. Proteins and fats, on
the other hand, are the hardest to break down and are therefore not the
ideal source of fuel for running. However, eating 2-3 servings of meats
and dairy per day will help you recover after your runs and stay strong
throughout your training. Finally, eat 2-3 servings of fruits and
vegetables per day. These will provide you with essential vitamins and
minerals to help your body move things along more efficiently. In
particular, these vitamins include A, C, D, E, K, and the B vitamins
(thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B6,
vitamin B12, and folate). The minerals you have to closely balance are
sodium, potassium, and magnesium, which aid in efficient muscle
contractions. If you are unable to get in enough fruits and vegetables,
consider taking a multi-vitamin.
Stretch / Warm-up
Your muscles will cramp up if you strain them. Keeping them limber will
significantly reduce your risk of straining them, and therefore reduce
your risk of getting cramps. Before your runs, do a five to ten minute
walk or jog to warm up. After your warm up, stretch for about ten
minutes to fifteen minutes. Devote most of this time to your lower body;
hips, glutes, quads, hamstrings, groin, and calves. However, do stretch
your upper body as well. I’ve seen people get back and shoulder cramps
because they ignored this area. Do the same stretching routine after
your runs.
Take Deep Breaths
You need to have adequate levels of oxygen to prevent running cramps. A
cramp could be caused by a lack of oxygen. During exercise, your body
has an increased need for oxygen to burn fuel and move waste. To avoid a
cramp that is caused by a lack of oxygen, take deep breaths. The deepest
breaths are always taken by utilizing both the mouth and nose to
breathe.
Condition Your
Body
Nothing can keep you safer from cramps more than good old fashioned
conditioning. As you run more and more, you will gradually increase your
body’s aerobic capacity and waste removing ability. You will be able to
endure high levels of exertion for long periods of time and your muscle
fibers will simply be stronger to withstand strain. However, this is a
slow process and it takes several months to a couple years to develop.
Take small gradual steps, never increasing your speed or distance more
than 10% per week.
Helpful Links
Homepage of eRunningTips.com
Prevent Running Cramps
Benefits to Running
Beginners Running Guide
Proper Running Form
Running Heart Rate Zones
Interval Running Guide
Tempo Running
Improving Running Cadence
Creating a Weight Loss Running
Program
How to Choose Running Shoes
How to Prevent Running Injuries
Online Running Stores
Running in Cold Weather
Hot Weather Running Advice
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