Painful Muscle Cramps While Running? Here’s What Actually Helps

Runners are familiar with muscle cramping in the legs, mainly when they cover long distances. It can be a painful experience and may bring your running session to an abrupt halt. The good news is you can effectively manage and even prevent muscle cramps by identifying the causes and adopting proactive measures.

In this edition of Fitness After 40, I will discuss practical strategies to help prevent leg muscle cramps while running. You will see a significant difference in your overall performance if you implement these preventive measures.

What are Muscle Cramps?

There are numerous reasons, such as neuromuscular fatigue, electrolyte imbalance, poor muscle conditioning, muscle overuse, or dehydration. These factors can trigger muscle contraction in the muscle groups in our feet, calves, quadriceps, or hamstrings.

These contractions can occur suddenly while running, prompting you to stop the activity. Sometimes you may feel only mild twitching or numbing when your muscles cramp, but they can also be intense spasms that are painful and disrupt the flow of blood to the muscle group. You will not be able to take even a single step when the cramps are severe.

How can runners prevent leg muscle cramps?

Drink sufficient water 

Electrolyte balance gets disturbed when your body goes through dehydration, which affects the vital sodium and potassium levels needed for muscular functioning. Additionally, it reduces blood flow volume, limits oxygen supply to muscles, and increases the risk of cramps.

Ensure you are adequately hydrated before, during, and after your run by drinking enough water. Electrolyte balance gets disturbed when your body goes through dehydration, which affects the vital sodium and potassium levels needed for muscular functioning. Additionally, it reduces blood flow volume, limits oxygen supply to muscles, and increases the risk of cramps. Hydration is not just a suggestion; it’s a necessity for your body to function optimally during your run.

You might feel a little uncomfortable if you drink too much water just before running, so it is better to have it an hour before. You could have a few sips to wet your throat before starting. It is better to carry electrolyte-rich drinks if you are planning to push yourself to do extra distance that day.

Don’t ignore warm-up exercises before running

Make it a habit to do thorough warm-up drills for about 10 minutes before running. Sprinters may need extended warm-up drills to prepare their bodies for explosive movements. It drives away your laziness and makes you feel more energetic and mentally prepared for the session. It removes body stiffness by activating the muscles around the joints, increases blood flow to muscles, and prevents muscle cramping during the session. You could include a short, slow jog and dynamic exercises like: 

• Butt kicks
• Jumping
• Dynamic toe touching
• High knees trot
• Extended knee lunges
• Neck stretches 

Don’t forget to do the post-run static stretches by holding each position for about 20-30 seconds. You could also do slow squats and lunges.

Wear proper running shoes – 

Worn-out running shoes can trigger the factors that cause cramping. You must choose supportive running shoes that are designed for your gait, foot type, and running style. Make sure you replace your shoes every 300-500 miles because they deteriorate gradually and lose their ability to support your feet adequately. You can also read my post on pronation in runners for choosing shoes according to your foot arch movements.

Go for progressive loading –

The idea is to prepare the body to raise the levels with progressive loading. Your neuromuscular system has to adapt to a new level, such as longer distances or higher speeds, and that may take weeks and even months.

You should do shorter distances at slower speeds if you are a beginner or are resuming after an extended break. As your body becomes increasingly accustomed to running, you can gradually increase the distance or speed. Your focus on fitness after 40 should be sustainable because you cannot afford too many injuries at that age. For example, an ankle sprain can force you out of action for a couple of weeks, but unfortunately, many runners give up under such circumstances. Therefore, you must prepare your body with regular sessions and look for a gradual progression by training your body to go to the next level.

It may take years for you to understand your body and physical capabilities. Go with a steady progression and explore new levels!

Push yourself, but also listen to your body signals –

Of course, you will need to push yourself and take the strain while running, but you must also learn to identify a genuine or a potential injury. If you feel consistent pain or fatigue during the run, you must consider modifying or skipping a session to prevent possible injuries. Slow down, stop, and stretch the affected muscle if a leg cramp occurs. Again, it all depends on the severity of cramps.

Sometimes, you may feel better after hydrating yourself and resume running, but sometimes you may have to call it a day. There is no shame in doing that. Remember that you are preparing your body to enjoy your running journey for many years and decades, and you cannot let small niggles turn into bigger injuries.

It is better to address the issue to heal and rehabilitate in the initial stages, which is why you need to develop a deep sense of body awareness. Of course, you can improve your performance at any age, but you must prepare your body to perfect the existing level that you are in. Be consistent with your efforts, but also be patient enough to give your body the due time to improve.

Strengthen your muscles –

Cramps often signal muscular fatigue or mineral imbalance, and you can effectively counter them by developing stronger muscles and joints. As a runner, you cannot underestimate the usefulness of strength-training exercises to reinforce leg muscles and also ward off cramps. In addition to working on leg strength, you should also do strength training for your mid and upper body. You need good core strength, strong shoulders and neck, and a stable mid and lower back to maintain your posture throughout the run. By incorporating strength training into your routine, you are taking proactive steps to prevent cramps and improve your overall fitness.

Give proper rest to your body to avoid muscle cramps –

Each running session will cause a certain level of strain and fatigue. You will find great relief if you rest your body for about 40 minutes after the run. After the post-run stretches, drink enough water to feel energized, then lie down for a while. This rest is not just a break; it’s a crucial part of your training, allowing your body to recover and adapt, making you stronger for your next run. Sitting on a chair and scrolling on your phone will not give your body the rest it requires. It will make you feel more exhausted.

Your body needs a day off once every week to repair itself. You could work on your ignored muscles or flexibility on that day. Utilize the rest and cross-training days to give your body a break or to engage different muscle groups. Back-to-back intense workouts may lead to muscle fatigue and injuries. Weak and unrested muscles are bound to cramp during exertion, but you can avoid them with a full-body weekly fitness plan and proper rest. 

Try massage for relief from muscle cramps – 

Consider going for sports massages to alleviate soreness from muscle cramps. You could also do foam rolling for enhanced muscle flexibility and relief. Regular massage sessions can help you get relief from muscle tightness and lower the likelihood of cramping during runs. You could learn the art of massaging your own legs, arms, and other parts of your body. There are a few good massaging gadgets that could help.

Add vital minerals to your diet – 

Your diet must have adequate amounts of magnesium, potassium, and calcium. These are a few vital minerals that may assist you in preventing leg cramps. You must proactively address leg and calf cramps if you experience them during distance running, especially if you are 40 and above. Follow these tips to enjoy a cramp-free running experience.

Conclusion:

Muscle cramps can be prevented by taking proactive steps like resting and adequately hydrating your body, combined with strength and mobility training. Your self-awareness will help you identify the reasons that are causing cramps and help you find the right solutions.