Cramps during or after a run can be quite common, but luckily, they are easily prevented. Here are my top tips:
- Hydration: First on the list for obvious reasons. Dehydration causes electrolyte imbalance. When you sweat you lose electrolytes such as sodium, potassium, calcium and magnesium. These are crucial for muscle function and nerve signalling. An imbalance can disrupt these processes leading to involuntary muscle contractions or cramps. Ensure you are well hydrated before, during and after your run. I don’t drink during a run personally unless I’m going over 10k, but your body might be different, so do whatever is best for you.
- Proper warm-up and cool down: Now, I must be honest, I tend not to stretch before I run. Living in Ireland the temperature is never particularly warm, even in Summer. I usually warm up by very gently jogging or walking fast as stretching when your muscles are cold can cause injuries. Squats and knee raises are also a good option. If I am in a race or aiming for a personal best where I might start quickly, after I complete the above, I will engage in some stretches to make sure my glutes, calves and hamstrings are up to the challenge. Warm down stretches are also important and can prevent a build-up of lactic acid and cramps.
- Gradual Increase in Intensity: Don’t go from 5k, straight to 10k for the first time. Never increase a run by more than 600m each week. Longest run after 5k should be 5.6k. Then, 6.2k and so on. This gives your muscles time to adapt and will prevent injuries and cramps.
- Massage and Foam rolling: I am in favour of the foam roller, but my wife loves the massage gun. The foam roller can be tricky at first, but once you get used to the stretches it provides instant relief to those sore muscles after a run. I use it every night before bed, even on days when I do not run. It keeps the muscles lose and lactic acid free.
- Nutrition: The right nutrition can really help. I know going to a coffee and run club can be great for socialising, but it may not be the best for preventing cramps. Make sure to get some potassium and protein into your body soon after a long run. Supplements can be good, and I use them after long runs. VOW nutrition have some good options and help to replace those lost electrolytes. Balanced diets are key, so try to get some protein, vegetables, carbs, and fruit in after your run. This will help with the recovery process and prevent cramps. Avoid alcohol too soon after running, and at least until you are hydrated (it wouldn’t be an Irish blog, without the mention of alcohol).
Those are my tips, hopefully they are helpful and feel free to comment or subscribe.