How to avoid muscle cramps while running?

How to avoid muscle cramps while running?

MUSCLE CRAMPS EXPLAINED by Science

Previous questionWhat steps do you need to take to get your Master of Sports?
Next questionHow to choose your first bow?

answers (3)

Answer 1
April, 2021

In order to avoid muscle cramps while running, you should adhere to the following rules:

  • warm up well before the race
  • only use comfortable running shoes
  • drink plenty of water before and after running ( muscle dehydration is one of the causes of cramps )
  • run in low day temperatures ( early morning or evening )
  • try to run at the same pace, without sudden accelerations
Answer 2
April, 2021

First, eliminate external factors (unsuitable shoes, frost outside, poor running surface), then internal ones (warm up and cool down, keep the same pace, drink water before and after training). If you still have spasms, contact your therapist and temporarily stop exercising.

Answer 3
April, 2021

Our body, fortunately, does not obey the laws of linear behavior. That is, by doing A, you will never get 100% B! Muscle spasm is no exception. There are too many reasons why this might be happening. But according to research, the exact mechanism remains unclear.

Here are some possible reasons:

  • violation of water-salt balance,
  • hypothermia,
  • low carbohydrate diet,
  • poor recovery (overtraining)
  • bad dream,
  • problems with internal organs,
  • problems with the musculoskeletal system,
  • it can also be associated with disorders in the central nervous system.

If we talk about the most common cases that I have met over 18 years of coaching practice, these are:

  • dehydration - people stopped drinking clean water. Lots of diuretics (coffee, tea, alcohol, energy drinks, etc.);
  • intense and super intense workouts without adequate recovery. Unfortunately, many people forget that recovery is a major component of any workout. There will be no development without it;
  • unbalanced diet;
  • "incorrect movement patterns". Let's call this a posture problem. Yes, yes, it greatly affects the work of your body. Some muscles are constantly tense, some are constantly "stretched", as a result, the muscle loses a lot of energy, trigger points are formed in it. For example, the most common muscle groups that fall under this item are: calf muscles, foot muscles, back of the thigh, intercostal.

At the moment there is no single scheme for "dealing" with this problem.

The most obvious recommendations:

  1. The body needs to be restored. Stretching, yoga, meditation, massage, sauna, myofascial release, good sleep and nutrition. Everything is trite and it works! Find stretching and yoga lessons on the Nike Training Club app. And also create a balanced training program!
  2. If physical activity lasts more than 1 hour, you simply cannot do with water. The body loses many useful micro and macro elements. Special supplements are required (saline solutions, drinks with electrolytes, etc.).

Related question

What to do to avoid stabbing in the side while running? And give some more tips for your morning runner.

Read more

Often during physical. stress reduces the calf muscles (cramps occur). How to reduce the likelihood of their occurrence?

Read more

Why does it prick in the right side while jogging and how to avoid it?

Read more

How To Prevent & Deal With A Side Stitch While Running

How to lose excess fat while maintaining muscle?

Read more

Does running strengthen muscles?

Read more

How to breathe properly while running and other physical activities in winter?

Read more

During training, the legs hurt, the front muscle is more - the tibia muscle! How to cope while training through pain?

Read more

What kind of music do you listen to while running?

Read more

Dealing With Muscle Cramps? Do This!

How to gain muscle mass while exercising at home? Suggest exercises

Read more

How to run properly to lose fat without burning muscle mass?

Read more

How do runners cope with the urge to relieve while running?

Read more

Why do black athletes run faster? Is it muscle?

Read more

Is it possible to build up the muscles of the legs just by running?

Read more

How To Avoid Muscle Cramps During Exercise? Here Is Your Answer

Do I lose weight while running?

Read more

What should I do if sometimes very painful cramps appear in the calf muscle (occur very often when I sleep, for example)?

Read more

If you cool a person down to normal temperature while running, will he be able to run longer without getting tired?

Read more

An athlete runs on his fingers for short distances all the time, how can you explain such an athlete's movement while running?

Read more

Can you pump up your glutes while running?

Read more

How to Avoid Runners Cramps | Running

What foods (or even sports nutrition) should you eat to gain muscle mass while training in the gym?

Read more

Which muscles are primarily affected by running? (what will pump up?)?

Read more