When running, what are cramps from and how do you prevent them?

Question

I get cramps in my side when I run, and I hate having to run with them. What are they from and how do you prevent them? Also, is there any way you can stop the cramp or make it hurt less while you are running?

Answer 1

Cramps are related to many things, including what you eat and how you breathe. But the most important thing to do is stretch before and after every run. So make sure you incorporate a good stretch routine if you want to avoid cramps while running. Your diet can also help you avoid running cramps. Make sure you hydrate before any run. During your run, stay hydrated by drinking at regular intervals. Always make sure to drink before you get thirsty. If you feel thirsty, it's already too late. And make sure to drink water or sports drinks. Soda isn't a good substitute. Bananas are a good source of potassium, which help to prevent running cramps.

When you run, make sure you are bringing enough oxygen into your system. The best way to do this is to take full breaths. That means completely exhaling to allow for a new, full breath.

Try to run within your ability. If you want to run longer distances, follow a training program that will allow your muscles to build up to handle those distances without excessive fatigue.

Cramps usually go away on their own, but if your cramp won't go away, try these techniques:

Stop running or slow down your running pace
Massage the muscle that is cramping
Stretch the muscle and hold the strech until the cramp goes away
Apply heat to the muscle that cramped
The most common causes of running cramps include lack of stretching and muscle fatigue. High temparatures, dehydration and loss of salts and electrolytes also contribute to running cramps. Your age also impacts your risk of cramps.

Answer 2

You are working yourself too hard when you get cramps in your side. You need to start slower (walk, then power walk, then jog) and very gradually get faster in your pace. That will help prevent cramps as your body adjusts to the motion. If you get a cramp, slow back down gradually and stop for a potassium break.

You need to be sure that you have enough potassium in your system. Drink orange juice, gatorade, or milk. Eat fruits, nuts, and potatoes. Keep yourself hydrated at all times. Good luck.

Answer 3

i have found a solution for this and I'm not telling you. No, just kidding. You need to stop and walk ro just stop and talk a DEEEEEEEEEEP breath and hold it in for as long as you can maybe 10-15 seconds. This will get air in your lungs and the cramps will eventually go away. Do this around 3-5 time sin a row and it will stop. (You can also slow down and try to breathe in and breathe out liek how I said but it is very difficult) Hope this helps solve your problem.

Answer 4

don't wat before running or don't drink as much water while running. if you happen to get a cram while you are running wither hold the side the cramp is on, put your hands on your head and run for about 3 min. like that, or just run it out and do nothing about it. but DEFFINATLEY breath in through your nose and out your mouth when u have a cramp...that ALWAYS works!!

Answer 5

when i first starting running i always had breakfast before. however i always had cramps. try eating just a fruit [banana, apple, orange, etc.] half an hour before running. also try slowing your pace. dont rush cause its not a race! keep your pace even. breathe two steps in through your nose and breathe two steps out through your mouth.

Answer 6

You aint taking big enough breaths. Try some breathing exercises. When you run pace yourself and you'll get better. Pace ur breathing and take longer running strides. Pace urself...

Answer 7

Walk to a co-worker's desk to chat as an alternative to instant messaging.

Answer 8

In the mood for any hot meal? Make a huge pot of veggie bean soups, divide into two-cup containers, and store from the freezer. Before bed, place a container inside the fridge, then grab it before heading out the door the next day.

Answer 9

i hear eating bananas helps with running cramps, but i really dont know how well it works b/c i don't run.

Answer 10

For sandwich-lovers, use spinach or swiss chard leaves as an alternative to a wrap, skip the peel of cheese, and load standing on the veggies.