How to Prevent Runner's Cramps

Regardless of running experience or fitness level, cramps can plague any runner. Cramps are often painful and turn a workout into an unpleasant experience. However, there are steps that runners can take to prevent cramps. Methods such as stretching, eating well and changing breathing patterns can help runners prevent cramps.

Instructions

    • 1

      Monitor your pre-run food intake. Avoid excess salt and any heavy food that contains a lot of protein or fat, such as meats. Choose lighter foods that will take less time for the body to digest them, such as fruits, vegetables or pasta.

    • 2

      Drink an adequate amount of water before your run. Hydrate during and after running to replace your body's water loss and prevent future cramping during workouts due to dehydration.

    • 3

      Regulate your breathing patterns while running. Take deep breaths, so that your body gets as much oxygen as possible to prevent cramps. Taking short breaths does not deliver oxygen to your system as effectively and can cause cramps.

    • 4

      Stretch before running. Stretching reduces the chance of injury while running, and it also prevents cramps by relaxing your muscles.

    • 5

      Plan your run based on your personal fitness level. Pushing your body to run faster or longer than you are capable causes fatigue and cramps. Monitor your mileage and increase it gradually.

    • 6

      Consider taking a daily supplement. Minerals such as potassium, magnesium and calcium can help in preventing cramps while running.