Cramping can stop you in your tracks.
Catching a cramp while running means you are suddenly stricken by an uncontrollable tightening of a muscle. A cramped muscle contracts and will not relax, usually causing extreme discomfort and often causing you to have to stop your workout. Common places for runners to cramp include the calf, the hamstrings and the quadriceps. Runners can also catch a cramp in the diaphragm, your primary breathing muscle, or in the stomach, both of which make continuing to run a near impossibility. Cramps can occur for many reasons, including dehydration and fatigue, but are not always preventable.
Cramp Symptoms
When running, a cramp comes on suddenly. A cramp's severity varies from a slight annoyance to stride-stopping pain. You may be able to feel or see the muscle spasms under your skin or it might feel hard. Cramps can last for just a few seconds or for 15 minutes or longer.
Muscle Cramps
Endurance athletes often experience muscle cramps at the beginning of the training season when their muscles are not as conditioned to feeling fatigue. You may also experience cramps more often on long runs, when your body is tiring. Fatigue can negatively affect your muscles' ability to contract and release. Dehydration can sometimes be a cause of muscle cramps, so drink 16 to 20 ounces of water before training and 2 to 4 ounces for every 15 minutes you are out running. If you are exercising for longer than 90 minutes or running in intense heat, consider consuming an electrolyte-enhanced beverage that regulates these important minerals in your body. A lower concentration of electrolytes in your system can interrupt the electrical systems in your body that control muscle contraction.
Side Cramp
If you experience cramping in your side, shallow breathing may be to blame. Running coach Jeff Galloway recommends slowing to a walk for several minutes so you can breathe more deeply into your lungs. You can also press your first two fingers into the location of the side stitch and breathe deeply. Hold the pressure for about 10 seconds, recommends exercise physiologist and running coach Susan Paul. Stretching by leaning to the side away from the location of the side cramp can also be helpful in alleviating the discomfort.
Stomach Cramps
Catching a stomach cramp will definitely impair your run. Eating too close to your workout, choosing hard-to-digest foods and improper hydration can all be to blame. Stick to a preworkout snack that you know agrees with your system, such as a banana or toast with a small dab of peanut butter. Drinking a large volume of water or liquid during your run can also cause cramping in the stomach. Sip regularly throughout your workout.
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