What to do about CRAMPS!
Cramping up while running... it happens to just about all of us. It is particularly a problem in a hard workout, or worse, in a race. It's worse in that case because you can't stop. Here are some causes that I have noticed over the years, along with some possible remedies. This list is not exhaustive. You may be able to add to it or you may know of some remedies that work for you.
| Cause | Preventative Remedy |
|---|---|
| Not enough water | Plenty of water before, during, and after exercise. |
| *Drinking water right before running | Make sure your body is well hydrated hours before so you do not tend to make this mistake. |
| *Eating before running | Don't do that. You won't starve to death by the end of the race. |
| Not enough minerals, especially potassium | Bananas and sport drinks in your daily routine |
| Stomach getting "cold" | Happens to some runners even on a hot day. Try keeping your stomach covered. |
| Eating foods that are difficult to digest | A steak the night before a race is NOT a good idea. |
*My experience has been that some kids run better with a bit of food in their stomach and some run better a little hungry.
Abdominal cramps are the most common. When you get these, here are some suggestions to try and work through it:
- Try hyperventilating some. Blow your carbon dioxide out of your mouth really hard for about 5-15 seconds.
- Try rubbing the cramp. Sometimes increased blood flow to that specific region can help.
- Try either running "taller" (more straight up) or hunching over a bit for a little while. It's different person to person as far as which one can work.
- Try and keep the abdominal muscle that is cramping as relaxed as you can. This isn't easy as we tend to want to tighten up whatever hurts. It's a natural tendency.
Remember, cramps can be tough to deal with, but a cramp is NOT a reason to stop running. We have to learn how to work through them.