Or any kind of cardiovascular exercise for that matter. Recently I personally had an incident that stopped me in my tracks. Not long after I finally figured out how to make the pain go away including a trip to my Doctors office, I decided it was time to do a little research on what would have cause my body to turn against me in such a violent way.
There are three main causes for cramping during and after exercise most are diagnosed by how they present themselves.
The Side cramp or Stitch strikes you in the side, as the name implies. Or even in the abdominal area. “It’s mainly the result of shallow breathing, not breathing deeply from the lower lung,” says Jeff Galloway, a 1972 Olympian. “The side pain is a little alarm” alerting you to your breathing, Galloway says. “An imbalance of blood electrolytes such as calcium, potassium, and sodium, in your body may also contribute,” says Pete McCall, an exercise physiologist and fitness instructor.
Stomach Cramps, could be something you ate or drank before your workout. “If you have too much fluid or food in your stomach, you can’t get a large breath,” Galloway says.
And Finally Muscle Cramps like when your calf or leg muscles seize up on you, “often have dehydration to blame,” says McCall.
Here are a few easy steps to take to prevent cramping
Hydrate properly before, during and after the run.
Drinking water is the best method to rehydrate the body. However, if your workout lasts for more than 45 minutes, sports drinks may be necessary to replace salt and electrolytes deficiencies in these contribute to cramping.
The body takes time to process the fluids that prevent cramping. If your run will be longer than 10 miles (16 kilometers), you’ll want to begin hydrating 2 to 3 days prior to the event.
A good rule of thumb is to take in 5 to 12 ounces (148 to 355 milliliters) for every 20 minutes of activity. Additionally, drink 4 to 8 ounces (118 to 237 milliliters) before and after a run. The amount will vary depending on your weight. The longer your body stays hydrated, the lower the likelihood of cramping during outings.
Stretch your muscles correctly before you begin a run.
The muscles that cramp during a run are the ones in a near constant state of contraction. The primary problem muscles are the calves, quads and hips.
Eccentric stretching is an excellent method to prevent cramps. This method puts weight or pressure on your muscle while lengthening the muscle. For the Achilles tendon, for instance, you can stand on the edge of a step and rise up on your toes.
Run during times of lower heat and humidity.
The hotter the temperature, the quicker your body will lose fluids, thus leading to cramping.
Change the type or brand of running shoe you wear.
Shoes that are ill fitting will put undue stress on your muscles and tendons. This stress increases the likelihood of cramping during a run.
We have many great options in town to get properly fitting shoes, go see the guys at Bill’s Bike and Run in Snake River landing. 208.522.3341
Scrutinize your diet for foods that help prevent or cause cramps during a run.
Caffeinated beverages will dehydrate your muscles.
Bananas contain potassium that can help prevent cramping.
Meals high in protein and/or fat are especially problematic. Don’t consume them within 4 or 5 hours before a run.
For longer runs, you’ll want to eat plenty of carbohydrates the night before
Keep your pace consistent during the run to avoid cramping.
The pace should be even and one that matches your current fitness level.
As the weather warms up and you get outside for your spring training, implement some of these tips. Trust me it will save you a lot of time and discomfort. Happy Trails!
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