8 Ways To Prevent Cramps While Running

Running is a great way to stay in shape and boost your overall health, but some runners can experience leg cramps while exercising.

Learn what causes cramps when you're running and ways you can prevent cramps in the legs while running.

What Causes Cramps While Running?

Cramps while running can be caused by a variety of factors, including dehydration, electrolyte imbalances, muscle fatigue, or overuse during periods of strenuous exercise. Additionally, certain medical conditions, such as peripheral artery disease or nerve damage, can also lead to cramps while running.

“A cramp is an involuntary muscle contraction that can either be constant for a period of time, or it can be a period of relaxation and contraction within the muscle,” Kayla Haston, an athletic trainer with Franciscan Health Sports Medicine, said. “The most common muscles to feel a cramp in are typically in your calves, the arch of your foot, your quads, your hamstrings, and additionally you can feel cramps in the side of your body as well.”

How Can I Prevent Cramps While Running?

Here are 8 ways runners can take to prevent cramps in your legs while running outside.

1. Keep your body hydrated

Make sure to drink plenty of water before, during and after your run. It's important to keep your body hydrated throughout your run for many reasons.

Dehydration can cause muscle cramps because it affects the balance of electrolytes in the body. Electrolytes, such as sodium and potassium, play a crucial role in muscle function, including muscle contraction and relaxation. When the body is dehydrated, the levels of these electrolytes can become imbalanced, leading to muscle cramps. Additionally, dehydration can also cause the blood volume to decrease, which can lead to decreased oxygen supply to the muscles and contribute to cramping.

“You can properly fuel your body with the right drinks, such as water or Gatorade, and your food intake,” Haston said.

2. Warm up properly before running

Take a few minutes to warm up your muscles before you start running. Your pre-run warmup can include a brisk walk, light jog or dynamic stretching.

Dynamic stretches use a range of motion to prepare your joints and muscles for exercise. Try these 3 stretches before your run to help your body go from rest to running.

• Butt kicks: While standing tall, walk forward with an exaggerated backswing so that your heels come up to your glutes. When this is easy, try it while jogging. Do 10 repetitions on each side.
• Side lunges: Step to the side and bend your knee, keeping it lined up over your second toe. Keep your knee on the opposite leg straight. Alternate side-to-side for several repetitions.
• High knees: Bring one knee to chest, grab the front with your hands and pull towards your chest. Hold for three seconds. Complete several repetitions on each leg.

3. Wear the right shoes

Make sure you have the right shoes for running. Wearing running shoes that fit well and provide proper support can help prevent leg cramping. Go to your local running store, where a salesperson can determine your gait, foot type and running style. Replace your shoes every 300 to 500 miles. Slowly transition into the new pair if they’re significantly different from your worn-out shoes.

4. Adjust your running pace

Gradually increase the intensity of your training runs. If you're new to running, start with shorter distances and slower speeds, and gradually build up your intensity to longer distances and faster speeds.

5. Listen to your body

Make sure you listen to your body if you’re feeling pain or fatigue. Modifying or skipping a workout may help avoid an injury that could sideline you for much longer.

If you feel a leg cramp coming on, slow down or stop and stretch the affected muscle.

“If you experience a cramp during your workout, you can gently stretch the area for roughly 30-second holds,” Haston said. “You can gently massage the area to help relieve the contraction.”

6. Strengthen your muscles

Incorporate strength-training exercises, such as calf raises and squats, into your workout routine to strengthen your leg muscles and prevent cramping.

“You can also work on foam rolling affected areas that you commonly cramp in,” Haston said.

7. Consider your mineral intake in your diet

Make sure you're getting enough calcium, potassium and magnesium in your diet. These minerals are important for muscle function and can help prevent cramping in your legs.

On the run, Haston said, “you can help restore the electrolyte balance in your body by taking electrolyte packs or drinking Gatorade.”

8. Take rest days

Give your body time to recover by taking rest days when needed. Back-to-back intense workouts can cause injuries and fatigue. That’s why your training schedule should include rest and cross-training days. Take advantage of these days to give your body a break or work other muscles.

When Should I See A Doctor About Cramps While Running?

By following these tips, you can help prevent cramps in your legs while running outside. Remember to always listen to your body and make adjustments as needed. Consult a doctor or a physical therapist if you experience chronic cramping despite trying these tips.

“I would recommend seeing your physician if you continue to have cramping severely throughout your workout, and if it does not relieve after gentle massage or stretching or refueling your body,” Haston said.