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Cramps While Running: Abdominal, Muscle And Foot Cramps While Running

Cramps while running are a common phenomenon whether you are an experienced runner or an amateur. There are two major types of cramps that runners experience. One is the muscle cramp which occurs mainly due to the lack of loosening of the muscles or stretching. Other causes could be loss of electrolyte and dehydration, shallow breathing ultimately leading to lack of oxygen and eating less or more before a workout or race. The other type of cramps is called the “side-stitch”. This is a sharp constant pain that occurs below the ribs and above the pelvic bone and is caused by starting a race suddenly or running out of breath.

Cramps while running can be avoided by keeping the following things in mind:

• Stretches/Warm ups - Stretching and warm ups before running are extremely important as they reduce the chances of cramps. Eccentric stretching is extremely helpful as it puts pressure on the muscle while lengthening it. Dedicate 10 to 15 minutes before and 5 to 10 minutes after each to warm ups and stretching.
• Hydration - Make sure you are adequately hydrated. Drink plenty of water not only during and after running but also before your run. Don’t wait till you get thirsty as it will be too late. You could also drink sports drinks instead of water however avoid soda.
• Diet - Your diet plays a very important role in avoiding cramps while running. Have bananas as they are a good source of potassium that helps prevent cramps. Foods high in protein and fat should be eaten 4-5 hours before a run. If you are planning to run for long, make sure you eat lot of carbohydrates the previous night.
• Temperature - Make sure not to run when it’s extremely hot and humid as the hotter it gets, the faster your body will lose fluids which will lead to cramps.
• Shoes – If you’re running shoes don’t fit well make sure to change the type or brand This puts excessive stress on your muscles and increases the chances of cramps while running.
• Breathing –While running, oxygenate your blood by taking deep breaths. The focus should be inhaling and exhaling deeply. Shallow breathing makes a part of the body get less oxygen thereby causing a cramp.
• Limits – Make sure you don’t cross your limits while running. It’s important to run within your ability. Increase your distance slowly with time or else your muscles will be exhausted.

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