6 Ways To Avoid Muscle Cramps When Running
Regardless of whether you are preparing for a marathon or running leisurely, leg cramps are something that all runners are trying to avoid muscle cramps. Here’s what experts recommend to minimize the chances of this happening to you.
1) Be Hydrated
Although research did not confirm 100% that dehydration causes spasms, experts believe that it reduces the level of pain that a single spasm causes.
2) Insert electrolytes
Electrolytes are the ions in the body that conduct electricity and are important for various bodily functions, including athletic performance. When there are insufficient electrolytes in the body, muscle weakening and muscle contraction is caused.
The main electrolytes in the body include sodium, potassium, chloride, calcium and magnesium. In addition to the beverages containing electrolytes, they have, among other things, bananas, pickles, kale and yogurt.
3) Stretch before running
As soon as a certain muscle begins to squeeze, an easy stretch is a great way to reduce pain, but stretching before running will help your body get warm, which reduces the chances of cramping, stretching muscles and various other injuries.
4) Do not eat shortly before running
Studies have shown that runners who consumed large amounts of food one to two hours before the race developed symptoms of abdominal pain.
5) Observe the pace
If you’ve ever run into a match, you know that the race should never start too fast. In addition to being tired soon, it also increases the risk of muscle spasms.
6) Practice various types of jumps
Plyometric training includes exercises that improve athletic performance and delay muscle fatigue, and hence their spasm. These include jumping rope and similar exercises that improve coordination between the muscles and nerves and strengthen muscles.