Stop Muscle Cramping When You Run
Muscle and stomach cramping will literally stop you in the middle of your run. Not only can those involuntary contractions of muscles be painful, they can leave a particular muscle sore for hours and days to follow. Here are some things that you can do to help decrease your chances for cramping up according to Active.com
1.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 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.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 you’ll be good to go for a long run pre-dinner) and come to learn what your body likes and dislikes.
5. 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.
6. Run during times of lower heat and humidity. The hotter the temperature, the quicker your body will lose fluids, thus leading to cramping.