A 2008 "New York Times" article called the cause of muscle cramps "a medical mystery," which makes treating and preventing them a challenge. For beginner runners, leg cramps may be caused or influenced by poor running progressions, tight muscles or a muscle strain. Rest, ice and stretches may help reduce or stop leg cramps temporarily but will not necessarily prevent cramping. For chronic and severe leg cramps, consult your physician.
Overtraining
Your body needs time to recover and repair after each run. Increasing your mileage too quickly or not allowing adequate recovery time between runs prevents your body from adapting to the demands, causing overtraining. Overtraining can lead to muscle fatigue and leg cramps, along with many other symptoms. Rest and massage may help treat your leg cramps and promote healing. To prevent future leg cramps due to overtraining, increase mileage no more than 10 percent a week or seek advice from a personal trainer. Include rest days and cross-training exercise, such as cycling, in your weekly workouts.
Poor Strength and Flexibility
Weak and tight leg muscles can lead to leg cramps because your muscles are not conditioned for running. Add strength exercises and stretches to your exercise routine to prevent leg cramps and improve your performance. Strengthening exercises include squats, lunges, calf raises, and resisted hip abduction and adduction. Perform two to three sets of 10 to 15 repetitions, two to three times a week. Stretch your legs after every workout, focusing on your quadriceps or thighs, hamstrings and calves. Hold stretches for 30 seconds and repeat one to three times.
Muscle Strain
A muscle strain or tear can cause cramping in the affected muscle. Furthermore, overtraining, muscle fatigue and tightness increases your risk of injury, including muscle strains. If you are experiencing leg cramps because of a muscle strain, stop running, rest and ice the affected area. Do not stretch your injured muscle because this may cause further injury and pain. Until your muscle strain is healed, bike, swim or aqua jog to maintain your fitness level. To avoid re-injury when you return to running, increase your mileage and pace slowly.
Dehydration and Electrolyte Imbalances
Dehydration and loss of electrolytes -- such as sodium and potassium -- through sweating might increase your risk of leg cramps. If you think dehydration or electrolyte imbalances are contributing to your leg cramps, stop running and drink a sport beverage, not water. For prevention, drink at least eight glasses of water daily and eat a well-balanced diet. Supplements such as salt tablets may also be taken to further prevent electrolyte imbalances.
Additional Considerations
If you have health problems such as high blood pressure or diabetes and take prescription medications, they may be the source of your leg cramps while running. Consult your physician for a diagnosis and to determine if running is appropriate for you.
References
- "The New York Times"; A Long Running Mystery, The Common Cramp; Gina Kolata; 14 Feb. 2008
- "Journal of Athletic Training"; Influence of Hydration and Electrolyte Supplementation on Muscle Cramps; Alan P. Jung, et al.; 2005
- American Academy of Orthopaedic Surgeons: Muscle Cramp
- "Overtraining in Sport"; Musculoskeletal and Orthopedic Considerations; W. Ben Kibler, M.D., et al.; 1998
