How Do You Avoid Cramps While Running?
• Hydrate properly before, during and after the run. One of the reasons for cramping is the loss of fluids in the muscles. • Drinking water is the best method to rehydrate the body. However, if your workout lasts for more than 45 minutes, sports drinks may be necessary to replace salt and electrolytes – deficiencies in these contribute to cramping. • The body takes time to process the fluids that prevent cramping. If your run will be longer than 10 miles (16 kilometers), you’ll want to begin hydrating 2 to 3 days prior to the event. • A good rule of thumb is to take in 5 to 12 ounces (148 to 355 milliliters) for every 20 minutes of activity. Additionally, drink 4 to 8 ounces (118 to 237 milliliters) before and after a run. The amount will vary depending on your weight. The longer your body stays hydrated, the lower the likelihood of cramping during outings. • Stretch your muscles correctly before you begin a run. • The muscles that cramp during a run are the ones in a near constant sta
