Run Your Best: AI-Optimized Training for Beginners

Many runners have experienced leg cramps during training or races.When that faint twitching sensation spreads through your leg, besides mentally shouting 'no, no,' you can only hold your calf to ease the discomfort temporarily.

Experiencing cramps not only affects your pace and race strategy but also impacts your overall performance and mood during the run.

Cramps usually occur in the leg muscles, especially the hamstrings and calves. Severe cramps in these areas can immobilize you, preventing further practice or competition.

There are many causes of cramps, including overexertion, insufficient warm-up, excessive sweating, and other factors.So, what should we do if we encounter cramps while running? Today, let's explore some methods to deal with cramps.

Why do cramps occur while running?

A survey shows that 39% of runners experience cramps in the calf, hamstrings, or quadriceps before reaching the marathon finish line.Why do cramps inconveniently occur during intense exercise?

Because muscle tissue maintains a normal state when at rest, but changes shape during exercise. When muscle contractions do not match brain commands, cramps occur.

During intense exercise, your body is in a state of tension, and leg muscle contractions become too rapid. Short relaxation periods and increased lactic acid make it difficult for muscles to coordinate, leading to cramps.

What causes cramps?

1. MusclesOverexertion: During prolonged intense exercise,leg muscles can become overly fatigued, keeping them in a tense state.When they reach a certain level of fatigue, cramps occur.

2.Loss of fluids and electrolytes: During long runs, excessive sweating causes loss of fluids and electrolytes, which are related to muscle excitability. Excessive loss increases muscle excitability, leading to cramps.

3.Insufficient warm-up: If muscles and joints are not adequately warmed up before running, they cannot handle the sudden exercise load, leading to cramps.

4.Poor mental state: Inadequate rest or sleep increases mental stress, causing muscle fatigue and tension, which can lead to cramps.

5.Unsuitable running shoes: Flat feet or inappropriate shoes can put undue pressure on muscles and tendons, causing calf cramps. Choosing professional and well-fitting running shoes can prevent calf cramps.

6.Cold weather: Cold weather stimulates muscles, increasing excitability. Poor local blood circulation due to cold can cause muscle spasms, leading to cramps.

What to do if you get cramps while running?

1. Stretch in the opposite direction

Different stretches correspond to different cramp locations. The principle is to slowly stretch in the opposite direction to gradually relieve the cramped muscle. Perform stretches slowly to avoid muscle strain.

Calf cramps:For calf cramps, use the opposite hand to pull the toes of the cramped leg upward while pressing the knee with the same side hand to straighten the calf. Alternatively, place the ball of the cramped foot on a step to help straighten the calf.

Thigh cramps:For thigh cramps, pull the lower leg back to touch the thigh and perform shaking movements. After the tension eases, straighten the leg. Bend the thigh and knee towards the abdomen, hug with both hands, then release and straighten the leg. Repeat until recovered.

2. Replenish fluids and electrolytes

One cause of cramps is excessive loss of electrolytes. Sports drinks contain electrolytes, so drink them moderately to balance levels. Avoid excessive consumption due to high sugar content.

3. Apply ice packs appropriately

Cramps are very painful, so avoid forcing yourself to run. Find a nearby aid station for ice, wrap it in a towel, and apply to the cramped area. Move the ice every 1-2 minutes to relieve pain and relax muscles through slow stretching.

How to prevent cramps while running?

1. Warm up properly

Perform adequate warm-up exercises before running,stretching legs and bending toes towards the body. If cramps occur during exercise, use this method to relax muscles. After cramps, rest to restore muscle strength, as immediate activity can cause recurrence.

2. Reduce unnecessary running

Avoid excessive running before formal exercise to prevent extra muscle strain. Fatigued muscles need central nervous system commands to relax.If commands are delayed, muscles remain tense. Therefore, warm-up should not exceed 5 minutes.

3. Replenish water and electrolytes

Ensure adequate fluid and electrolyte intake before, during, and after long exercise. Use sports drinks during heavy sweating.Avoid carbonated drinks. After running, drink about 1.5 liters of fluids within an hour, but avoid excessive plain water to prevent diluting electrolytes and increasing fatigue.

4. Maintain a balanced diet

Lack of potassium and calcium can cause leg cramps. Ensure sufficient intake of calcium, magnesium, potassium, sodium, and other essential nutrients through diet. Calcium can be obtained from milk and soy milk, and trace elements from fruits and vegetables.

5. Wear suitable shoes

Wear appropriate shoes for any sport to avoid extra muscle strain and cramps.Flat feet and other structural issues make some people prone to leg cramps. Suitable shoes can help mitigate this.

6. Keep a habit record

If you experience cramps during a race, record details: distance, weather, humidity, fluid intake, pre-race diet, training volume, etc. Long-term records help identify cramp causes.

Summary

Cramps during running are common, affecting both seasoned runners and beginners.

If you experience cramps during a race, stay calm. Move to the side or a suitable spot with assistance if needed, sit down slowly, preferably in a cool, ventilated area. Drink some water or a sugary drink, and gently stretch the cramped muscle for about 20 seconds, repeating 3-4 times to relax the muscle.If necessary, ask teammates for help to press the muscle with moderate force for better relaxation.

During long-distance running,each step involves intense muscle stretching and contraction.Familiarize yourself with handling cramps and effective prevention measures to minimize their occurrence.

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Don't forget to drink water before heading out, travel light and conveniently.