How to Stop Runners' Cramps
How to treat -- and avoid -- cramps that strike while you run or jog.
What Causes Cramps While Running?
The origin of a cramp depends on the type.
- Side cramp or ''stitch": This cramp strikes you in the side, as the name implies, or even in the lower abdominal area. It's mainly the result of shallow breathing, not breathing deeply from the lower lung, says Jeff Galloway, a 1972 Olympian. He's a veteran runner who has trained more than 200,000 runners and walkers and runs a marathon-training program. ''The side pain is a little alarm" alerting you about your breathing, Galloway says. An imbalance of blood electrolytes (such as calcium, potassium, and sodium) in your body may also contribute, says Pete McCall, an exercise physiologist and spokesman for the American Council on Exercise.
- Stomach cramps: Again, incorrect breathing can play a role, Galloway says. But so can what you've eaten or had to drink before the workout. "If you have put too much fluid or food in your stomach, you can't get a large breath," Galloway says. If your levels of sodium, potassium, and calcium are off-kilter, it could contribute to stomach cramps, too, McCall says.
- Muscle cramps: When your leg muscles cramp up on you, dehydration is often to blame, McCall says.
How to Prevent Cramps While Running
To avoid side cramps, Galloway suggests deep lung breathing. His advice: Put your hand on your stomach and breathe deeply. If you're breathing from your lower lungs, your stomach should rise and fall.
Side cramps affect beginners more than long-timers, Galloway notes. "Veteran runners shift [naturally] to lower lung breathing," he says.
To avoid side pain, don't start your run jackrabbit fast. Many side stitches are simply a result of that. "It's always better during the first 10 minutes to be more gentle," Galloway says.
Nervousness can play a role, too. When nerves hit, "you have a tendency to breathe more rapidly, or some do," Galloway says. "When that happens, a lot of people revert to shallow breathing," which can bring on a side cramp.
For stomach cramp prevention, consider what you eat before running, and see if there might be a connection, Galloway says; it's often an issue of digestion. The fix: Avoid eating for a longer period of time before the run.
"If you have a problem [with cramps after] eating 2 hours before, eat 3 hours before," Galloway says.
Also pay attention to what you eat and its effects on your running. You may be choosing a pre-workout food that doesn't agree with you, or at least doesn't agree with your run. "A simple carb by itself [such as a piece of fruit] and water usually is fine," Galloway says.
It's a matter of finding what works for you. For instance, Galloway says many people tell him they have gut problems after eating bananas, but not apples, before a run.
To prevent muscle cramps, McCall also tells runners to get enough fluid before exercising. He advises drinking 16 to 20 ounces 45 minutes before training and 2 to 4 ounces every 15 minutes during a training session, plus eating a healthy diet that includes plenty of fruits and vegetables.
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How to Treat Cramps While Running
If you get a side or stomach cramp while running, Galloway recommends slowing down to a walk. "Do the lower lung breathing while walking, maybe [for 2-4] minutes. That can bring it around," he says. For stomach cramps, "often a burp or passing of gas will get rid of the cramp."
When a muscle cramp strikes, McCall tells runners to stop exercising, rest, and hydrate -- preferably with a sports drink that can restore their electrolyte balance.
Proper hydration is one of the most important aspects of healthy physical activity. Drinking the right amount of fluids before, during and after every physical activity is vital to providing your body the fluids it needs to perform properly. Sports dietitians assist athletes by developing individualized hydration plans that enhance performance in training and competition while minimizing risks for dehydration, over-hydration, and heat illness and injury.