Muscle cramps always seem to come at the worst time. Usually when you’re racing, and then “Smack”, you’re struggling to even lift your feet, let alone run.
Although there are a lot of reasons why you could be experiencing a cramp, there is still some mystery around the actual cause of muscle cramps. We have to remember muscle cramps are difficult to research as they tend to be difficult to replicate and unpredictable when they occur.
The term muscle cramps is a basic way of explaining a sudden or involuntary contraction of one or more muscles which then remains contracted causing pain to be experienced until the muscle is stretched out again, massaged or somehow uncontracted. The current research suggests two main theories behind the cause of muscle cramps which are dehydration and muscle fatigue. So if we look at both theories, what can we do to help reduce the chance of getting a cramp.
NOTE: Please keep in mind that if you're not putting in any physical exertion or stress and you are experiencing muscle cramps, or even if you have any doubt about your health, make sure you see a professional for medical advice.
Dehydration
When we say dehydration, it refers to specific electrolyte deficiencies experienced as a result of dehydration in the form of low magnesium or sodium levels. By sweating more, it may effect how your muscles contract as sodium is involved in initiating nerve signals which make muscles contract. So a good way to help prevent muscle cramps resulting from dehydration is to consume salt the day before a race or long run and if you drink a sports drink, ensure it contains sodium or take a magnesium supplement.
Muscle Fatigue
The second theory behind the cause of muscle cramps is that your muscles are not strong enough or flexible enough. Tips to ensure you are as race ready as possible is to make sure you are including a long run into your training week, you include some strength training with plyometrics or body weight and when it comes to racing, make sure you pace properly and don’t start out too fast. Funnily enough, dehydration can also lead to muscle fatigue, so make sure you are drinking plenty of water before during and after your runs.
When you are looking at fatigue it is also important to make sure you are warming up properly before your run. This may include some dynamic stretching or gentle running while trying to leave static stretches to the end of your workout. Also make sure you are balancing your training, so you follow a tough session with an easy session and allow adequate recovery and rest after more difficult training.
Now over two years ago, a pic of me running Ironman New Zealand
About the Author
Hey I'm Vince, an Aussie living in New Zealand, trying my best to make the most of the time I have. I work as a Software Engineer but love to run and all aspects of it, including geeking out on the latest science to help get the most out of my body.
