{"id":65,"date":"2021-05-19T09:15:54","date_gmt":"2021-05-19T09:15:54","guid":{"rendered":"https:\/\/blog.joggo.run\/?p=65"},"modified":"2024-01-22T13:18:38","modified_gmt":"2024-01-22T13:18:38","slug":"how-to-prevent-cramps-while-running","status":"publish","type":"post","link":"https:\/\/joggo.run\/blog\/how-to-prevent-cramps-while-running\/","title":{"rendered":"13 Tips for Runners to Avoid Cramping on the Race Day"},"content":{"rendered":"\n<p><a href=\"https:\/\/joggo.run\/blog\/golden-rule-of-race-day\/\" target=\"_blank\" rel=\"noreferrer noopener\">Race day<\/a> arrives, and your nerves are getting the best of you. You\u2019ve trained for so long and can\u2019t wait to cross the finish line but have one fear in mind: cramps. Let\u2019s face it: it\u2019s not pleasant. Whether it\u2019s side stitches or Mother Nature\u2019s calling, you certainly want to avoid it and finish the marathon safely. So how to prevent cramps while running?<\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_56_1 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title \" >In This Article:<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/joggo.run\/blog\/how-to-prevent-cramps-while-running\/#what-causes-cramps-when-running\" title=\"What Causes Cramps When Running?&nbsp;\">What Causes Cramps When Running?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/joggo.run\/blog\/how-to-prevent-cramps-while-running\/#how-to-prevent-cramps-while-running\" title=\"How to Prevent Cramps While Running\">How to Prevent Cramps While Running<\/a><ul class='ez-toc-list-level-3'><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/joggo.run\/blog\/how-to-prevent-cramps-while-running\/#1-dont-run-on-a-full-stomach\" title=\"1. Don\u2019t run on a full stomach\">1. Don\u2019t run on a full stomach<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/joggo.run\/blog\/how-to-prevent-cramps-while-running\/#2-warm-up-before-running\" title=\"2. Warm up before running\">2. Warm up before running<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/joggo.run\/blog\/how-to-prevent-cramps-while-running\/#3-pace-yourself\" title=\"3. Pace yourself\">3. Pace yourself<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/joggo.run\/blog\/how-to-prevent-cramps-while-running\/#4-practice-jumping-drills\" title=\"4. Practice jumping drills\">4. Practice jumping drills<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/joggo.run\/blog\/how-to-prevent-cramps-while-running\/#5-what-to-eat-and-drink\" title=\"5. What to eat and drink\">5. What to eat and drink<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/joggo.run\/blog\/how-to-prevent-cramps-while-running\/#6-hydrate-properly\" title=\"6. Hydrate properly\">6. Hydrate properly<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/joggo.run\/blog\/how-to-prevent-cramps-while-running\/#7-electrolyte-balance\" title=\"7. Electrolyte balance\">7. Electrolyte balance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/joggo.run\/blog\/how-to-prevent-cramps-while-running\/#8-avoid-nsaids\" title=\"8. Avoid NSAIDs\">8. Avoid NSAIDs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/joggo.run\/blog\/how-to-prevent-cramps-while-running\/#9-reduce-caffeine\" title=\"9. Reduce caffeine\">9. Reduce caffeine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/joggo.run\/blog\/how-to-prevent-cramps-while-running\/#10-check-for-any-medical-conditions\" title=\"10. Check for any medical conditions\">10. Check for any medical conditions<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/joggo.run\/blog\/how-to-prevent-cramps-while-running\/#11-relax-your-upper-body\" title=\"11. Relax your upper body\">11. Relax your upper body<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/joggo.run\/blog\/how-to-prevent-cramps-while-running\/#12-shorten-your-stride\" title=\"12. Shorten your stride\">12. Shorten your stride<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/joggo.run\/blog\/how-to-prevent-cramps-while-running\/#13-check-your-running-form\" title=\"13. Check your running form\">13. Check your running form<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"what-causes-cramps-when-running\"><\/span>What Causes Cramps When Running?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>What causes abdominal cramps, side stitches, or muscle cramps is still debatable; however, there are speculations as to what might provoke it.<\/p>\n\n\n\n<p>One possibility for abdominal cramps is that <strong>heavy breathing overworks the diaphragm<\/strong>, the muscle that pushes air in and out of your lungs, and that combined with the force of each stride may cause the diaphragm to spasm, resulting in pain.<\/p>\n\n\n\n<p>Another plausible reason could be <strong>the irritation of the lining of the abdominal and pelvic cavity<\/strong> because of intense physical activity. And eating a large meal or drinking lots of sugary fluids can push the stomach against the abdominal wall, causing rubbing, and eventually, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4281377\/\" target=\"_blank\" rel=\"noreferrer noopener\">side stitch pain<\/a>.<\/p>\n\n\n\n<p>On top of that, <strong>insufficient carb intake, dehydration, or lack of stretching<\/strong> can cause your legs and calves to cramp mid run, which is likely to stop you from finishing the race.&nbsp;<\/p>\n\n\n\n<p>Add the imbalance of electrolytes and bad breathing, and you\u2019re basically putting yourself out there for all the risks.&nbsp;<\/p>\n\n\n\n<p>Undeniably, none of these are fun. So, what can you do about it?<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"how-to-prevent-cramps-while-running\"><\/span>How to Prevent Cramps While Running<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ideally, you want to avoid any cramping troubles altogether. This means not trying any new foods or new running gels on the race day. We\u2019ve also got a few tips below to help you stay on track and limit any obstacles during your big day.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1-dont-run-on-a-full-stomach\"><\/span>1. Don\u2019t run on a full stomach<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>A large meal can quickly lead to an upset stomach or the aforementioned abdominal cramps. And race day isn\u2019t a time to test out how big of a breakfast you can have before running.&nbsp;<\/p>\n\n\n\n<p><strong>Stick to a small and light meal.<\/strong> If you keep experiencing side stitches while running, ensure you digest food before running for at least 3\u20134 hours. This will make sure your body rests before the big go, and your run will feel lighter altogether.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2-warm-up-before-running\"><\/span>2. Warm up before running<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>It\u2019s a no-brainer that <strong>you have to warm up before any exercise<\/strong> to prepare your muscles for the workload. By doing a few warm-up exercises and stretches, you supply your muscles with oxygen, boost your blood flow, and adjust stretching ligaments.<\/p>\n\n\n\n<p>Having a quick stretching routine before each run is a surefire way to help prevent you from stopping before the finish line.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3-pace-yourself\"><\/span>3. Pace yourself<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Don\u2019t hit the gas pedal right out of the gates. <strong>Decrease the <a href=\"https:\/\/joggo.run\/blog\/how-to-determine-your-running-pace\/\" target=\"_blank\" rel=\"noreferrer noopener\">pace<\/a> and <a href=\"https:\/\/joggo.run\/blog\/how-to-breathe-while-running\/\" target=\"_blank\" rel=\"noreferrer noopener\">breathe<\/a> deeply<\/strong>; the ideal pace is when you\u2019re still able to keep a conversation while running.<\/p>\n\n\n\n<p>One of the most common beginner mistakes is running too fast too soon, which hinders your breathing, thus leading to muscle cramps. By slowing down and finding your average pace, you will make sure your breathing is normal, your <a href=\"https:\/\/joggo.run\/blog\/how-runners-use-heart-rate-zones\/\" target=\"_blank\" rel=\"noreferrer noopener\">heart rate<\/a> is steady, and your endurance will improve as well!&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4-practice-jumping-drills\"><\/span>4. Practice jumping drills<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Jumping exercises can be both a good warm-up and a serious workout. It\u2019s essential to work on your leg muscles if you want to prevent cramping as <a href=\"https:\/\/therunexperience.com\/3-jumping-exercises-to-improve-your-running\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>jumping promotes muscle strength, increases bone density<\/strong> <\/a>to prevent stress fractures, and even <strong>boosts coordination<\/strong>, among others. There are a plethora of jumping exercises to choose from: squat down jumps, standing broad jump, elevated surface jump, you name it. So start jumping and say goodbye to cramps!<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5-what-to-eat-and-drink\"><\/span>5. <a href=\"https:\/\/joggo.run\/blog\/what-to-eat-before-and-after-the-run\/\" target=\"_blank\" rel=\"noreferrer noopener\">What to eat and drink<\/a><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Okay, so it\u2019s clear now that you should let your body digest food a few hours prior to the run and drink lots of water, but what to actually eat before a run? The answer is <strong><a href=\"https:\/\/www.eatright.org\/fitness\/exercise\/exercise-nutrition\/timing-your-pre-and-post-workout-nutrition\" target=\"_blank\" rel=\"noreferrer noopener\">more carbs and protein<\/a><\/strong>. Carbohydrates are essentially fuel to your body, and proteins are muscle builders, so it\u2019s a perfect combo for every athlete before and post-workout. Try to avoid sugar-free foods and gum as these have sugar alcohols that could upset your stomach. Also, try to cut down on fiber-rich and fat-rich foods as well as dairy, as they can only hinder your digestion and lead to cramps or even diarrhea.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6-hydrate-properly\"><\/span>6. Hydrate properly<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>During exercise, less blood flows through the digestive system as it\u2019s concentrated on the muscles, so add dehydration, and you can get severe consequences such as muscle cramps, vomiting, or diarrhea. Try to <strong>stick with nice and cool or room-temperature water<\/strong>. Warm liquids may cause food to move through your digestive tract faster. Sip on water, but don\u2019t chug it! You don\u2019t want to run with a stomach full of water!<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7-electrolyte-balance\"><\/span>7. Electrolyte balance<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>A recent study showed that electrolyte imbalance is actually more essential when it comes to <a href=\"https:\/\/jissn.biomedcentral.com\/articles\/10.1186\/s12970-021-00414-8\" target=\"_blank\" rel=\"noreferrer noopener\">dehydration to reduce muscle cramps<\/a>. While water is required at any time, drinking <strong>electrolyte beverages can actually be helpful to prevent muscle contractions<\/strong> or reduce the pain when they happen.<\/p>\n\n\n\n<p>It\u2019s also a good idea to consume electrolytes before your <a href=\"https:\/\/joggo.run\/blog\/golden-rule-of-race-day\/\" target=\"_blank\" rel=\"noreferrer noopener\">race<\/a> since you\u2019ll be sweating them out. It can not only help keep muscle cramps at bay but also settle your stomach.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8-avoid-nsaids\"><\/span>8. Avoid NSAIDs<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>NSAIDs, or non-steroidal anti-inflammatory drugs, are quite common medications taken by athletes to relieve pain and inflammation. In reality, it can lead to an upset stomach and cramps. As it can also hinder muscle <a href=\"https:\/\/joggo.run\/blog\/run-recovery\/\" target=\"_blank\" rel=\"noreferrer noopener\">recovery<\/a>, try to avoid them before and during your run unless advised by your doctor otherwise.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9-reduce-caffeine\"><\/span>9. Reduce caffeine<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Drinking coffee before or post-workout is pretty common as caffeine naturally gives you more energy and endurance, especially in longer workouts. However, you should also remember that <strong>coffee acids can upset your stomach<\/strong>, especially if consumed with additives like milk, cream, sugar, or other sweeteners.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10-check-for-any-medical-conditions\"><\/span>10. Check for any medical conditions<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>If it seems like you\u2019ve eliminated all possible causes and still experience cramping, it\u2019s best to visit your doctor to get checked for any underlying health conditions. It could be that you have irritable bowel syndrome, food allergies or intolerances \u2013 such as lactose \u2013 or other digestive issues.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"11-relax-your-upper-body\"><\/span>11. Relax your upper body<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>It goes without saying that a relaxed mind and body can do wonders for your physical performance. Try not to tense your upper body while running and focus on your breathing if you want to avoid side stitches.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"12-shorten-your-stride\"><\/span>12. Shorten <a href=\"https:\/\/joggo.run\/blog\/how-to-improve-your-running-cadence\/\" target=\"_blank\" rel=\"noreferrer noopener\">your stride<\/a><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>In other words, <strong>take more steps per minute<\/strong>. This way, you will protect your knees and hips from too much force and avoid pain or even injury along the way. By shortening your stride, you will also ensure that your run is smoother and longer, as you will save energy. It all comes down to body mechanics in the end!<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"13-check-your-running-form\"><\/span>13. Check your <a href=\"https:\/\/joggo.run\/blog\/running-form-tips-on-how-to-run-properly\/\" target=\"_blank\" rel=\"noreferrer noopener\">running form<\/a><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>The last but definitely not the least important tip is knowing your body and how fast and long you can run. If you overexert yourself and try to run more than you\u2019re physically prepared to, it will certainly lead to muscle cramps or even more severe injuries. Evaluate your running form, find a comfortable pace, and enjoy the run!<\/p>\n\n\n\n<p>While you might not stop cramping issues on race day altogether, you can limit them and reduce the risk. Cramps don\u2019t have to get in the way of your race goals. It\u2019s all about finding the right equation that works for you, which you should figure out while you train.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Race day arrives, and your nerves are getting the best of you. You\u2019ve trained for so long and can\u2019t wait&#8230;<\/p>\n","protected":false},"author":5,"featured_media":66,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"15","inline_featured_image":false,"footnotes":""},"categories":[15,4],"acf":[],"_links":{"self":[{"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/posts\/65"}],"collection":[{"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/comments?post=65"}],"version-history":[{"count":24,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/posts\/65\/revisions"}],"predecessor-version":[{"id":3257,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/posts\/65\/revisions\/3257"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/media\/66"}],"wp:attachment":[{"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/media?parent=65"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/categories?post=65"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}