Running Cramps

Running cramps can ruin you race, long run or speed session. Painful spasms in your stomach, side, back or legs can strike experienced runners as well as beginners.

While sometimes the pain disappears quickly it's smart not ignore these warning signs. Discover the possible causes, treatment and how to stop cramps from returning.

Possible Causes
What To Do When They Strike
Prevention & Solutions

Photo courtesy of Anthony Grimley

Possible Causes of Running Cramps

• Dehydration is one of the major causes. You're more susceptible if you sweat heavily and run long or fast in the heat. But don't be fooled by the temperature you can still get dehydrated in cool weather.


• Diet - Poor food choices or not enough fuel. Also eating too close to your run can get your stomach churning.


• Shallow breathing.


• Not warming up properly.


• Pushing hard in training or a race before you're ready.


• Running on tight muscles.


• Running on fatigued muscles.


• Running while injured.

• If you get leg cramps running stop, gently massage and stretch the muscle until the pain subsides.


• If suspect heat cramps stop running, find some shade and drink plenty of fluids. Try to get cool as quickly as possible. Apply wet towels or cold water to your wrists or the back of your neck.


• Afterwards ice the sore muscles. Apply ice for 10-15 minutes and repeat every few hours.


• For a Side Stitch read these tips.

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• To stay hydrated drink plenty of fluids before, during and after your run. Avoid running at the hottest time of the day and adjust your training for the heat. Here are some tips on hydration and sodium replacement. Check out this advice on Sports Drinks and Electrolytes.


• Choose a diet that fuels your muscles and helps you recover quickly from your workouts. Try these suggestions for your Pre-Competition and Recovery Meals.


• Practice deep belly breathing when you run. If you find yourself taking short and shallow breaths back off the pace and get your breathing under control.


• Always warm-up and cool-down. Begin with some warm up exercises. Run easy for 10 minutes before you pick up the pace, begin speed work or race. When you finish your workout jog slowly or walk for 10 minutes to cool down.


• Steadily build up your fitness levels and follow a training plan. As you improve you can run further and faster.


• Include a stretching routine as part of your workouts, especially after you run. Start with these specific running stretches.


• Get a massage to help loosen and lengthen your muscles.


• Listen to Your Body. If you have soreness that won't go away or you're feeling very tired and grumpy think twice about running. Be wise, take a day or two off and rest.


• It's tempting to keep running while injured, as you don't want to lose fitness. However, you may favor the injured area and cause stresses on other parts of your body. Instead do some low impact cross training.

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Other useful links

Sports Diet
Nutrition Issues
Calf Injuries
Beginner Running
Running Stretches

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