Nobody's certain exactly why cramps develop in muscles during a run or other physical activity. A few key contributing factors are known, however, including dehydration, inadequately stretched or warmed-up muscles, overexerted muscles and poorly toned muscles. Muscle cramps can be particularly debilitating during a race, when speed and stamina matter. With steps to counteract the known potential triggers, you can often successfully prevent muscle cramps or stitches during a race.
Step 1
Go into the race well-hydrated, but not so full of fluids as to cause bloating or discomfort. In general, consume about 20 oz. of water or sports drink two to three hours before the race and another 10 oz. about 15 minutes beforehand.
Step 2
Refrain from eating during the three hours leading up to a race.
Step 3
Stretch your abdominal and leg muscles before the race. Stretch your arms straight up and bend to the sides at the waist, holding the position for 30 seconds to stretch abdominal muscles. Place your palms against the wall and extend one leg back, with both feet flat on the floor. Bend the other knee and lean into the wall, stretching each calf muscle for 30 seconds. Stand up straight and fold one leg up behind you at the knee. Hold your foot and pull it toward your body, holding for 30 seconds to stretch your quadriceps. Sit on the floor, extend your legs outward, place your palms on the floor and slide them towards your ankles, holding for 30 seconds to stretch your hamstrings.
Step 4
Warm your muscles up right before the race. Walk at a normal pace for a few minutes, then walk briskly for five minutes, and then jog for another five minutes.
Step 5
Start drawing in air and exhaling it when your feet strike the ground. Let your stomach rise as you inhale, and exhale with force, feeling your stomach sink in. Keep your breathing under control.
Step 6
Do strength training exercises if you regularly race and struggle with cramps. Pay particular attention to areas that cramp most often. Focus on your abdominal and lower back muscles if stomach cramps are a common problem, and leg muscles if they tend to cramp up. Well-conditioned muscles are less likely to suffer stitches during a race.
Tips and Warnings
- If you're running a marathon, take small but frequent sips of water or a sports drink during the race to remain hydrated and stave off dehydration related muscle cramps. If you feel a cramp coming on, reduce your pace.
Things You'll Need
- 30 oz. water or sports drink
