Leg cramps can bring your workout to a sudden, painful stop. Fortunately, most people can avoid experiencing leg cramps while running by taking precautions before their workout begins. Leg cramps are normally the result of fatigue, dehydration or electrolyte imbalances, according to "Running Times" magazine. By controlling these three factors, it is possible to reduce or eliminate running cramps. If you continue to experience cramps after taking these preventative measures, you may want to visit your health care provider to make sure nothing serious is causing the cramps.
Step 1
Stay hydrated. Drinking water and sports drinks before, during and after your workout will keep your body hydrated and reduce the risk of leg cramps. The amount of fluid needed to stay hydrated varies depending on the individual; however, the Mayo Clinic recommends drinking one glass of fluid with each meal, one between meals and drinking as desired before, during and after exercise.
Step 2
Stretch leg muscles before and after exercise. Spending as little as five minutes before and after your workouts stretching can reduce the number of leg cramps you experience, states the University of Montana Curry Health Center.
Step 3
Build core strength. The muscles of the abdomen and lower back help stabilize your body. When they become fatigued, your form can suffer, leading to cramps in your lower body. "Running Times" recommends strengthening the core muscles to prevent your form from deteriorating as fatigue sets in.
Step 4
Increase running intensity and duration gradually. The generally accepted rule for increasing intensity or distance is 10 percent a week. Ramping up the intensity or distance too dramatically can increase the risk of various injuries, such as stress fractures and shin splints, in addition to leaving your body fatigued and susceptible to cramps.
Step 5
Build in rest periods. Exercise, including running, is great for the body, but it is important to give your body time to recover from grueling workouts. Avoid running hard two days in a row, include several easy runs each week and plan to take at least one day off each week.
Things You'll Need
- Water
- Sports drinks
