How to prevent cramps in your running routine?

Aug 04 , 2021

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Reinaldo Garcia

How to prevent cramps in your running routine?


Muscle cramps or spasms are also a painful companion on the road to achieving your goal. Muscle fibers contract unexpectedly and cause pain. This can happen during or after training (and often at night as well).

The areas most often affected are the calves, feet, and thighs. These spasms can appear to anyone, from beginners to professionals.

What Causes Cramps?

For a long time, fluid and mineral imbalances were believed to be the main cause of cramps. Even so, there are many factors that can contribute to the appearance of cramps:
-an excessive training load
-high temperatures
-age
-diabetes
-lack of sleep
-as well as the imbalance of liquids and minerals (such as magnesium or potassium)

What to do with cramps?

If muscle spasms appear while you are training, take a break. There is no proven treatment yet, but the following methods may work for many cases of muscle cramps:

-Hydrate: it is advisable to restore the water and electrolytes lost during exercise. Although it is not a remedy in all cases, dedicated athletes who are more prone to cramping can benefit from this method.
-Stretch: If fatigue from an excessive training load is the cause of your cramp, it will probably disappear with a gentle stretch. Stretches the affected muscle during the cramp to help reduce tension.
-Apply heat: heat relaxes the muscles. Try applying heat to your calves or take a relaxing bath to prevent spasms.
-Give yourself a massage: massages stimulate circulation, this will help you relax your muscles.

Here are some tips to prevent them:

-Keep your muscles relaxed. Incorporate stretching and relaxation exercises into your training plan and massage your legs (or better - get it done).
-Follow a varied diet rich in minerals. Magnesium does not exist only in the form of effervescent tablets, we can also find it in whole grain products, vegetables and bananas. Dairy products, spinach, and egg yolk are sources of calcium, which is essential for muscle contraction.
-Give yourself time and increase the intensity of your exercises gradually. The body has to get used to the new training sessions.
-Although dehydration is not the main cause of cramps, hydrating well during a workout is essential, especially on hot days (or if you sweat a lot during training).

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