Cramps can be caused by lack of oxygen, hydration, and conditioning. To prevent them, develop a pre-exercise routine of stretching, hydration, and proper eating. If a cramp occurs, slow down and take small sips of water to deliver oxygen to the muscles.
Cramps occur for a variety of reasons, and finding the main causes of cramps will help you avoid them in the future and get rid of them after they occur. The most common types of cramps occur due to a lack of oxygen, a lack of hydration, and a lack of proper conditioning. Starting a running session too hard can lead to cramps because the body is not used to the tension yet; Complicating such a cramp is insufficient preparation, such as not drinking enough water before exercising or eating foods that are not easily digestible.
To avoid cramps, you must first develop a pre-exercise routine of stretching, hydration, and proper eating. Muscle cramps can occur because adequate hydration is needed to deliver oxygen to the muscles, and without adequate hydration, insufficient oxygen levels can lead to cramps. By the time you feel dehydrated or thirsty, it’s too late. You should hydrate well before exercise and consistently throughout, especially in hot or dry weather.
Stretching will also help prevent cramps. Proper stretching prepares the muscles for the stress of exercise. Without such a stretch, muscles can become tight, over-tight, or worse, tear. Starting a workout too quickly can also lead to cramping because, again, the muscles aren’t properly prepared for the strain. Spend ten minutes before your run stretching your leg muscles, especially your calves, hamstrings, glutes, and feet.
Food that remains in the stomach or other parts of the digestive system can also cause cramps. A meal of carbohydrate-rich foods, such as pasta and potatoes, can be easily digested and turned into usable fuel for the body. Other foods that are high in protein and fiber are harder for the body to digest, which means that food stays longer in the stomach and digestive system. This means that the food hasn’t been efficiently converted into usable fuel for the body and, even worse, your body is working harder to engage your digestive system and exercise other muscles during your run.
If a cramp occurs during your running session, try to slow down a bit and take a deep breath. This action can help deliver much-needed oxygen to cramping muscles. Try to take small sips of water as well; swallowing large amounts of water will only aggravate the problem, so go slow and take small sips. This will again help deliver oxygen to the cramping muscles and relieve the pain of the cramp.
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