One of the priorities of runners is to avoid cramps. You are there that you run calmly when … zac! - the cramp affects. Cramps not only interrupt training, but can also cause muscle problems. By following the steps below you will avoid annoying cramps and you will start calmly at the finish line of a trained physique.
Steps
Step 1. Stay well hydrated before, during and after your run
One of the causes of cramps is the loss of fluid in the muscles.
- Drinking water is the best way to hydrate your body, but if you train for more than 45 minutes you may need to drink an energy drink to replenish salts and electrolytes - the drop or lack of which contributes to cramping.
- The body takes time to process the fluids that prevent cramps. If you plan on running more than 10 miles you should start hydrating 2 or 3 days before the event.
- As a rule, it is advisable to ingest about 150 to 355 ml for every 20 minutes of activity. Also, drink about 120 to 237ml before and after your run. The amount varies according to body weight. The more hydrated your body stays, the less likely you are to experience cramps on outings.
Step 2. Stretch properly before you start running
- The muscles that cramp while running are the ones that remain contracted almost constantly. The muscles that cause the most problems are those of the calf, quadriceps and hips.
- Eccentric stretching is an excellent way to prevent cramps. This method puts weight or pressure on the muscle as it stretches it. For the Achilles tendon, for example, you can stand on the edge of a step and lift yourself up on your toes.
Step 3. Run in the hours of least heat and humidity
The hotter it is, the faster your body will lose fluids, causing cramps.
Step 4. Change the type or brand of running shoes
If the shoes do not fit well, the muscles and marquees will be stressed incorrectly. This increases the likelihood of getting cramps
Step 5. Analyze your diet to find foods that counter or promote cramps during a run
- Beverages with caffeine cause muscles to dehydrate.
- Bananas contain potassium which helps prevent cramps.
- Do not eat meals rich in protein and / or fat within 4 or 5 hours of running.
- Eat lots of carbohydrates the night before a long run.
Step 6. Maintain a steady pace while running to avoid cramps
The pace should be consistent and appropriate to your current level of preparation.
Advice
- Don't eat for 2 to 3 hours before a run.
- Don't overdo the stretching - you don't have to feel pain. If it hurts your body is telling you to stop.
- If you get a cramp while running, try putting your hands on your head and stretching your abdomen, this may help.
- If you get a cramp, keep running and see if it subsides.
