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Train with a balanced program and proper muscle training, incorporating strength exercises, a pre-run warm-up phase and a post-run stretching phase.
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Drink regularly and use sports drinks to replenish minerals lost through sweat, especially if you run for a long time.
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Acclimatize well to the weather conditions and manage your pace during the race, avoiding starting too fast to avoid muscle overload.
Do you know that annoying sudden contraction that freezes your muscles, often at the most critical moments? If the answer is yes, you’ve probably experienced muscle cramps at least once. These can turn an enjoyable run into a test of pain endurance.
Know your enemy
Cramps are involuntary and unfortunately painful contractions of the muscles. The calves, quadriceps, hamstrings, and sometimes the feet are the areas most frequently subject to the onset of cramps. They usually last a few seconds, but in the worst cases they can persist for minutes. Those who run long distances are more vulnerable, especially in the final stages of the race. But why does this happen?
Why do cramps come?
There is no single answer to the question. There are two most popular theories and explanations:
- according to the electrolyte theory everything starts with the loss of key minerals such as sodium, potassium and magnesium through intense sweating. This hinders and impairs proper communication between nerves and muscles, causing abnormal contractions;
- according to neuromuscular theory, on the other hand, during prolonged activity, the nervous system loses control over the muscles, leading to continuous and involuntary contraction.
Both factors, also influenced by activity intensity, temperature and training status, play a role in this process.
Risk factors
Cramps tend to occur at the moment of maximum exertion, when you are pushing yourself beyond your limits:
- participating in an endurance race or running faster than usual;
- training in hot and humid conditions;
- neglecting the warm-up phase and stretching.
Age, gender (men are more prone), and general fitness can also influence the visit of cramps.
How to prevent them
If one cannot have absolute certainty about the causes, practical strategies can be applied to reduce the risk of experiencing this unpleasant experience:
- train in a balanced way by incorporating muscle strength sessions into your training plan;
- do not neglect the pre-run warm-up and post-run stretching, taking time to prepare and activate joints and muscles, particularly those most prone to cramping such as the calves and hamstrings;
- manage your pace during the race, avoiding starting too fast so as not to increase your risk rate;
- drink regularly and use sports drinks especially during long races. Staying well hydrated and properly replenishing electrolytes will certainly benefit you;
- acclimatize, especially if you are running in different weather conditions than you are used to, give yourself time to adapt.
What to do if you get a cramp while running?
Despite all the precautions you can take cramps can still occur. If it happens, the best thing to do is to stop immediately. Striding the affected muscle is the most effective remedy: for example, with a calf cramp, try pushing your heel toward the ground while flexing your other knee. Resume running at a slower pace for a few minutes before returning to your normal speed. Then there are “unconventional” remedies such as rinsing your mouth with vinegar, without necessarily needing to drink it, because it would seem that strong flavors can stimulate the nervous system and relieve the cramp until it even disappears.
Be prepared
Muscle cramps are a complex phenomenon that is still being studied. By adopting the right strategies, you can reduce the risk. If cramps persist despite your efforts, consulting a professional, such as a doctor or athletic trainer, is the best way to identify potential issues and find tailored solutions.