How To Keep From Getting Running Cramps

It is important for all runners to learn how to keep from getting running cramps. All runners, regardless of ability, can experience cramps from time to time. Cramps are not only painful and uncomfortable, but can interfere with your ability to train. Luckily, there are several things you can do to prevent running cramps.

1. Hydrate regularly. Sip water before running and continue to drink water throughout your workout. It is best to sip at regular intervals and not all at once. Water or sports drinks are the best choices. Be sure to avoid sugary fruit juices or soda before and during your runs.

2. Get enough potassium. A diet that is rich in potassium can help prevent running cramps. Bananas are a good source that is easy for most people to incorporate into their diet. Orange juice, sweet potatoes and yogurt are also good sources of potassium.

3. Stretch. Be sure to warm up and stretch before running. Many people focus on their legs when stretching, but it is important to stretch and warm up the entire body before running. Properly stretching your core can be key in preventing cramps.

4. Breathe. One of the best ways to prevent running cramps is to continue to breathe well during your runs. It is important to take full breaths and let each breath out entirely before taking the next. This simple change can drastically help you keep from getting running cramps.

5. Run within your abilities. If you are training to run faster or to run longer distances, work up to your goals gradually. This will help prevent running cramps. If you feel a cramp coming, slow down temporarily until the pain has passed. You may want to stop and gently stretch or massage the area before continuing.