Running is done as a pastime for some and as a profession for others. In either situation, it is no picnic to be halfway through a race or training session and suffer a massive leg cramp. Although they are not life-threatening, they are definitely painful and they can stop you dead in your tracks when they occur. The way to prevent them is by following some procedures that involve your current training habits and your diet.
Step 1
Do not over train. In order for muscles to grow, they need to be progressively overloaded. When it comes to running, the same principle applies. In order to improve your time or distance, you have to progressively do more or run faster. But if you do too much, it can lead to over training, which can lead to cramps. To avoid this, make sure you take one full day off every week to recover and also get enough sleep. According to the Centers for Disease Control, adults should get seven to nine hours a night.
Step 2
Stay hydrated. The muscles are comprised of over 60 percent water. This makes hydration critical to avoid cramps. The Institute of Medicine recommends that women get 2.7 total liters of water a day and men get 3.7 liters a day. Also make sure to stay hydrated right before, during and immediately after you run.
Step 3
Get a massage. Massages are not only relaxing but they also help to flush out toxins and relieve knots in the muscles. This can reduce your chances of getting cramps when you run. Get regular massages right after you have trained.
Step 4
Perform a good warmup. If you get up in the morning, put on your sneakers and run down the street, you are asking for a cramp. This is because tight muscles that are cold do not react well to intense training. Before you run, do five to 10 minutes of walking and dynamic stretching to warm up the muscles. Dynamic stretching is in motion and some examples are walking lunges, high knees, side steps and deep knee bends.
Step 5
Eat the right nutrients. There are three specific minerals that are key to preventing cramps in the legs: potassium, calcium and magnesium. These nutrients can be found in foods like dairy products, bananas, avocados, pumpkin seeds, oat bran and apricots.
