Run Smarter Not Harder: AI Training for Recreational Runners [ab8d]

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

Cramps not only affect your pace and race strategy but also your overall performance and mood during running. Usually, cramps occur in the leg muscles, especially the hamstrings and calves. Severe cramps in these areas can immobilize you, preventing further training or racing.

There are many causes of cramps, including overexertion, insufficient warm-up, cold weather, excessive sweating, and more. So, what should we do if we encounter cramps while running?

What causes muscle cramps?

1. MuscleOverexertion

When you engage in intense exercise for a long time,your leg muscles can become overly fatigued under high load, 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, the body sweats a lot, losing fluids and electrolytes. Electrolytes are related to muscle excitement, and excessive loss can increase muscle excitement, leading to cramps.

3.Insufficient warm-up

If your muscles and joints are not adequately warmed up before running, immediately starting the exercise can overwhelm your muscles, making cramps more likely.

4.Poor mental state

Insufficient rest or lack of sleep can lead to high mental stress, causing muscle fatigue and tension, which can easily lead to cramps.

5.Inappropriate running shoes

Flat feet or unsuitable running shoes can put undue pressure on muscles and tendons, leading to calf cramps. Therefore, choosing professional and well-fitting running shoes can prevent calf cramps.

6.Cold weather

In cold weather, muscles are stimulated by the cold, increasing their excitement. Cold stimulation can cause poor local blood circulation, leading to tonic muscle contractions and cramps.

How to relieve muscle cramps?

1. Stretching in the opposite direction

Different stretching methods correspond to different cramping areas. The principle is to slowly stretch in the opposite direction to gradually relax the cramping muscle. However, the stretching should be done slowly to avoid muscle strain.

Calf cramps

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

Thigh cramps

For thigh cramps, bend the lower leg back to touch the thigh and perform shaking movements. After the tension is relieved, straighten the leg. Bend the thigh and knee towards the abdomen, hug with both hands, then release and straighten the leg. Repeat until recovery.

2. Replenish water and electrolytes

One cause of cramps is excessive loss of electrolytes. Sports drinks contain electrolytes, so during cramp relief, you can moderately replenish with sports drinks to balance electrolytes. However, avoid drinking excessively as sports drinks contain a lot of sugar.

3. Apply ice appropriately

Cramps are very painful, so avoid forcing yourself to run. Find a nearby aid station to get ice, wrap it in a towel, and apply it to the cramping area. You can also apply ice over socks or pants. Move the ice every 1-2 minutes to relieve pain and relax the muscle with slow stretching.

How to prevent muscle cramps?

1. Warm up properly

Do adequate preparatory activities before exercise,stretch your legs as much as possible, and bend your toes towards your body. If cramps occur during exercise, you can use this method to relax the muscles. However, don't assume you can immediately resume running or jumping after stretching. Rest for a while to let the muscles recover, or cramps may recur.

2. Reduce unnecessary running

If you run around a lot before formal exercise, your muscles will bear extra pressure. When fatigued, muscles tend to tighten and need instructions from the central nervous system to relax. If this instruction is delayed, the muscles will remain tense. Therefore, warm-up before running should not last too long, ideally no more than 5 minutes.

3. Wear suitable shoes

For any sport, whether running or otherwise, wear shoes appropriate for the activity to avoid extra pressure on muscles that can lead to cramps.Flat feet and other structural issues make some people more prone to leg cramps. Suitable shoes are one way to mitigate this.

4. Learn to record habits

If you experience cramps during a race, remember to record details afterward: at what distance did the cramps occur? What was the weather like? Was it humid and stuffy? How was your fluid intake? What did you eat the day before? Was your training sufficient? By keeping long-term records, you can more easily analyze the causes of cramps.

5. Pay attention to a balanced diet

Lack of potassium and calcium can also cause leg cramps. Therefore, it's important to consume enough minerals like calcium and magnesium, and electrolytes like potassium and sodium in your daily diet. Calcium can be obtained from foods like milk and soy milk, and trace elements from fruits and vegetables.

Summary

If you experience cramps during a race, stay calm. Move to the side or a suitable spot with assistance or by yourself, and sit down slowly, preferably in a cool, ventilated area. Drink some water or a sugary drink, and slowly stretch the cramping muscle in the most comfortable and effective way, holding for about 20 seconds and repeating 3-4 times to relax the muscle.

If needed, ask a teammate to help by applying moderate pressure to fully relax the muscle.