380: How To Treat and Prevent Running Cramps

As both a running coach and physical therapist, this is a topic close to my heart because cramps can seriously impact your run, but they’re also something we can manage—and even prevent—with the right strategies.

Understanding Muscle Cramps While Running

If you’ve been hit with a cramp mid-run, you know how debilitating it can be. You’re cruising along, feeling great, and suddenly, boom—your muscles lock up, and you're forced to stop or hobble through the pain. Muscle cramps are essentially your muscles contracting involuntarily, and they can strike anywhere, but they’re especially common in runners’ calves, hamstrings, and even in the feet. While some cramps—like the notorious side stitch—are more of a nuisance, others can completely derail your run.

Why Do Cramps Happen?

Understanding why cramps occur can help us develop a game plan for preventing them. Here are some of the main culprits:

• New Routines: When we change our running conditions, like tackling new terrain or running in different weather, the body takes time to adjust.
• Dehydration: Without enough fluids and electrolytes, muscles struggle to contract and relax properly, making cramping more likely.
• Under Fueling: Muscles need energy to perform, and when they run out of fuel, they become fatigued, which can lead to cramping.
• Improper Footwear: Shoes that don’t fit well or support your running style can throw off your muscle activation patterns, leading to cramps.
• Lack of Recovery: If you're not getting enough sleep or allowing time for proper recovery, your muscles won’t function optimally.

How to Prevent Muscle Cramps

Prevention is key here. With the right approach, you can reduce the likelihood of cramps, cutting your run short.

1. Stay Hydrated: Don’t wait until you're thirsty to drink water. Hydrate consistently, especially in the hours leading up to your run. When you're running longer distances or in hot weather, consider adding electrolytes to your routine.

2. Fuel Right: Make sure your muscles are properly fueled by eating the right foods before your run. Think complex carbs for sustained energy, but be mindful of timing—eating too close to a run can lead to stomach issues and increased GI cramping.

3. Breathe Well: Practice deep, rhythmic breathing to ensure your muscles are getting enough oxygen. This is especially helpful for preventing side stitches.

4. Strengthen Your Muscles: Regular strength training will make your muscles more resilient and less prone to fatigue-induced cramps.

5. Warm Up Properly: Don't skip your warm-up! Dynamic stretches and mobility drills prepare your muscles and joints for the demands of running, helping to ward off cramps.

6. Prioritize Sleep: Your body recovers and repairs during sleep, so skimping on it can make you more prone to muscle issues. Aim for at least 7-9 hours per night, especially if you're ramping up your running.

What to Do If Cramps Strike

Sometimes, despite our best efforts, cramps can sneak up on us. When that happens, here’s how to manage them:

• Side Stitches: Slow your pace and press down on the affected area while taking deep breaths. The goal is to relax the muscle and restore proper oxygen flow.
• Leg Cramps: Stop running and gently stretch the cramping muscle. If you’re dealing with calf or hamstring cramps, flex and extend your foot or leg to help relieve the tension. Rehydrate and, if necessary, take in some electrolytes to rebalance your system.

Muscle cramps are your body’s way of telling you that something’s off—whether it’s hydration, nutrition, or muscle fatigue. By listening to your body and incorporating the preventative tips we’ve covered, you can reduce your risk of cramps and keep your runs as smooth and enjoyable as possible.

We’re all about helping you run happy, so if this post resonated with you, don’t forget to share it or leave a comment. And if you haven’t already, make sure to check out episode 380 of the Real Life Runners Podcast for more in-depth insights on preventing muscle cramps and other running tips.

Thanks for being part of our running community, and remember—stay hydrated, stay strong, and most importantly, enjoy every stride!