Tips to prevent cramping while running?

wabecca
wabecca Posts: 19 Member
in Fitness and Exercise
I am doing the C25K challenge right now and am hoping some of you could share some tips on how to prevent cramping? I get the sharp pains in my side when I breath in. Are there things I can do to keep them to the minimum, or will they just get better as my body gets more accustomed to running? Thanks for any input!

Replies

  • natalie412
    natalie412 Posts: 1,039 Member
    Make sure you are well hydrated. If you run early, make sure you drink a lot the day before. Also, you may need to slow down a little. Usually the only time I get them now is if I am dehydrated or sometimes in a race where I am really pushing the pace.

    If you do get them, you can try to run through them by taking deep slow breaths from your belly, and also try relaxing and letting the arm hang a little that is on the side that is affected. If all else fails, walk a little til they get better.

    You will get them less as you get more fit, but dehydration will cause them no matter what.
  • MoreBean13
    MoreBean13 Posts: 8,701 Member
    Hold the side in your hand and breathe out as you land on that foot. Or put that hand up in the air. Breathe deeply. Make sure you're well hydrated, and allow 90 mins after a meal or 30 mins after a snack to run.

    Most likely though, its a sign you're pushing too hard too soon. Slow down your pace, and build speed gradually. Slowing down will probably prevent it from happening.
  • jzsor12
    jzsor12 Posts: 69
    drink water. plenty
  • CyberEd312
    CyberEd312 Posts: 3,536 Member
    Get Hydrated !!!
  • tabilw
    tabilw Posts: 50 Member
    keep hydrated and flex your abdominal muscles while you are running, it should stop the cramping. If you decide to walk, walk with your arms above your head to stretch out your sides and breathe deeply.
  • camrunner
    camrunner Posts: 363
    Could be a lot of things. Make sure you're hydrated, but not too hydrated -- I usually try to wait at least an hour after drinking anything significant before I start running.

    There could also be nutrient deficiencies. First one to come to mind is potassium. Do you eat bananas or potatoes or anything with potassium?

    That said, I can definitely say that I've had less and less trouble with cramps as I've stepped up my running. I used to get those side stitches and I was really sensitive to eating/drinking before running, but it doesn't bother me at all anymore.
  • wabecca
    wabecca Posts: 19 Member
    Thank you for the tips, I should have figured the water, I haven't been drinking as much as I normally would since our ice dispenser broke :( And tonight I ran about 45 mins after dinner, so I will start waiting longer!
  • sarafil
    sarafil Posts: 506 Member
    Typically the side cramps will get better the more conditioned you become. When I first started running, I would experience them...but I no longer ever do. What worked for me (as others have said) is to make sure I was well hydrated and that I was running at a pace that was comfortable for me. If I went out too hard, too soon, I would get a side cramp.
  • dottheallison
    dottheallison Posts: 42
    Hey, while we're on the subject I have a question about cramping while running, if no one minds...

    My calves tense up something awful when I run. Especially in the beginning, even if I stretch first sometimes! I think it might be because I do a lot of partial lunges while at work due to the way things are set up. But if stretching doesn't work it can become quite painful as if my calves are trying to break my bones!

    Does anyone know what I'm talking about or have tips on how to minimize it?
  • zoom2
    zoom2 Posts: 934 Member
    Hey, while we're on the subject I have a question about cramping while running, if no one minds...

    My calves tense up something awful when I run. Especially in the beginning, even if I stretch first sometimes! I think it might be because I do a lot of partial lunges while at work due to the way things are set up. But if stretching doesn't work it can become quite painful as if my calves are trying to break my bones!

    Does anyone know what I'm talking about or have tips on how to minimize it?

    I used to get that...slowing down and not pushing the milage too hard too fast helped. I used to deal with the calf issues and shin splints in HS track, because I'd go from minimal running all year to suddenly ramping up for track season. When I started back to running in my early 30s I used C25k and really didn't struggle with the tight calves much at all.

    As far as the side cramps go, these are generally not a hydration/electrolyte thing, but a breathing issue. Again, it's frequently a symptom of running faster than one's conditioning allow. I will sometimes get side aches if I run with a friend and am talking a lot. The problem then is breathing that is not rhythmic. Slowing pace and concentrating on long and deep breaths in and out usually will keep cramps at bay.
  • dottheallison
    dottheallison Posts: 42
    Bummer. That's sort of what I expected to hear. but thank you. I'll slow down a bit and see if that helps!
  • alysonw
    alysonw Posts: 10 Member
    Have you tried a foam roller (or rumble roller) or the stick to loosen your calves off?

    http://www.runnersworld.com/article/0,7120,s6-241-285--11556-0,00.html
    https://www.thestick.com/

    Alternatively, sports massage should sort it out.

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