Muscle Cramps: Why they happen and how we prevent them
Have you ever been out for a run, having a great time, and suddenly you get an intense muscle cramp?
Maybe you were on track to beat your 5k Pb, maybe you battling through your week’s long run, or maybe you were enjoying your local park run. Whatever the situation, muscle cramps are a pain and are no good for you, your training, or your races. In this article, we want to share some tips and advice on how you can prevent and relieve muscle cramps during your runs.
We recently caught up with our friend, Freddie Greswold, Sports Nutritionist for Cell Nutrition sport, on the Lupa Sweat & Smile podcast and talked about what causes muscle cramps and what we can do to avoid them.
Muscle Cramps are no fun on a run.
Let's get stuck in!
So.. What are muscle cramps?
Well good friend, muscle cramps are not fun... but you probably already know that if you clicked this article... they happen when a muscle in the leg shortens and causes a sudden pain that can make it hard to move. (That was even sore to type!)
There are a few factors that impact why we get muscle cramps while running. These factors include genetics, deficiency in electrolytes, imbalances in electrolytes, and dehydration.
Let’s have a look at each of these factors.
Genetics
Your genes will play a role in the likelihood of you getting a cramps while running. Unfortunately, we cannot change our genes so we won't focus too much on this but fear not, there are three more factors that you can influence to eliminate those nasty cramps!!
Deficiency in electrolytes
Hydration is all about getting water into your cells and it is not quite as simple as simply drinking more fluids. As Freddie put it, electrolytes are like the door to the cell. Without the door, the water can't get in. Rather than hydrating you, the water will instead turn to waste.
All those trips to the bathroom with no return... hmm, we need to change that.
The best way to get your electrolytes intake is to look to natural sources. Here are some examples of electrolytes and foods you can eat to get them.
Examples of Electrolytes and Natural Sources
Calcium, which can be found in sardines and hard dairy
Chloride, which can be found in soy sauce and salt
Potassium, which can be found in bananas and potatoes
Iron, which can be found in red meats
Anyone for soy sauce and sardine stir fry? Yum :)
Balancing electrolytes can help you to avoid muscle cramps.
Imbalance in electrolytes
Electrolytes need to be maintained in balance in order for your body to work, or indeed run at its best. If you have tried adding some electrolytes from natural sources and you are still getting cramps while running, you can try an electrolyte supplement.
Electrolyte supplements for running often come in the form of gels, tablets or dissolvable sachets. Whatever you choose, make sure to do your research first and find quality approved and well regarded options.
Good quality supplements can be a quick and easy way to ensure your body is primed for hydration and ready to feel great when you run.
Dehydration
So by now, you have the electrolytes that will allow your cells to absorb fluids, so it's time now to drink up!
It is recommended to consume at least 3 Litres of water each day. When the weather is warmer, you will sweat more so make sure to drink more!
Hydration during running is important for performance and health. Drink water regularly during the day and practice hydrating while on long runs. And don't forget your need for carbohydrates and electrolytes to optimize your hydration and nutrition.
All of this will give you better focus, energy and performance.
Additional Tips
Along with getting that sweet H20 into your blood stream, always remember to warm up and cool down well for your runs.
Stretch, activate, massage - all of these things can help to give you the best chance of avoiding cramps or more severe injury.
And as always with us, we want to point out just how important breathing can be to keep side stitch or cramp at bay on your runs. Try deep lung breathing and see if it can help you to take your mind of the pain and re-energise your body. This guided breathwork run on Lupa might be a good one to try - 2 Breaths in, 1 Breath Out.
A final word
Getting started with running or pushing to new goals can be challenging and intimidating. At Lupa, through our app, our blog and our social content, we hope to make it that bit easier for you. Running is to be enjoyed, so lets put a stop to those cramping legs, and go off and enjoy this rollercoaster ride.
Download Lupa today to access our full range of courses and sessions for free.