Running can help you lose weight and tone muscles. It's even purported to help you live longer. According to a study led by James Fries of the Stanford University School of Medicine that was published in the August 2008 issue of "Archives of Internal Medicine," those who run regularly are half as likely to die early deaths when compared to non-runners. However, runners frequently encounter abdominal cramping, which can make running seem more hazardous than helpful. If you have experienced stomach cramps while running and have ruled out any medical problems, preventing the pain will get you back on track.
Step 1
Eat the best food at the best time. According to former Navy SEAL and fitness writer
Stew Smith, you should abstain from eating or filling up on fluids for two to four hours before you run. Maintaining a balanced diet provides the fuel your body requires to run and will help prevent stomach cramps, as well.
Step 2
Get ready. Warming up and stretching relaxes your muscles so that they are less likely to cramp. The American Council on Exercise recommends that your warm up routine should include increasing aerobic activity working the muscles you will be using, such as slowly jogging in place. Incorporate flexibility exercises as well, such as bending to touch your toes and twisting from side to side.
Step 3
Hydrate without overdoing it. Drink water or a sports drink in small amounts, such as two or three sips every five to 10 minutes, in the two hours prior your run as well as while running. Filling up on too many fluids can cause cramping, but so can dehydration, so it is vital to find balance. Be sure to rehydrate yourself well after your run, especially in hot or humid weather.
Step 4
Breathe. Your body requires more oxygen during exercise. If your breaths are shallow or you are holding your breath for extended periods, you may experience cramps. Mike Fohner, founder and primary author of The Fitness Motivator.com suggests using music or a cadence to regulate your breathing while you run. Consciously breathe in time to the rhythm of the music on your MP3 player, or count your steps. Inhale, count two steps, exhale and count two steps. This will ensure that your breathing is deep and steady.
Step 5
Pace yourself. Running at your maximum speed for a lengthy period will sap your oxygen and can cause cramping. If you are hoping to increase your speed, do so in short spurts. As with breathing, keeping a rhythm or cadence can help you time intervals during which you speed up and then slow down again. As this becomes easier, you can lengthen the spurts during which you speed up without causing cramps or other injury.
Things You'll Need
- Water or sports drink
- MP3 player
