Picture this. You are out for a run. It’s not your first run but one of the many. You started out just fine but now you have this unbearable pain in your stomach that you feel like lying down wherever you are. Ever been there? You don’t have to be a beginner to have this pain, even seasoned athletes suffer from stomach cramps while running.
If you have been struggling the same and abandoned your plans of running, just hold on. Runner camps are common for athletes, so you don’t have to worry much about it. But yes, we understand it can affect your workouts and athletic performance. If you have particular fitness goals, you wouldn’t want that.
If that’s so, keep reading the blog because we will be telling you why these cramps happen and how can you avoid them.
Why do you experience stomach cramps during running?
Cramps during running occur primarily due to involuntary and sudden muscle contractions. These spasms happen when the muscles involved in movement become overworked or fatigued, often as a result of intense physical activity. During running, the muscles are repeatedly contracting and relaxing, and when they are pushed beyond their capacity, they may lose the ability to relax properly, resulting in a cramp.
This can be exacerbated by dehydration, which leads to an imbalance of electrolytes that are essential for muscle function. When electrolyte levels—such as sodium, potassium, and magnesium—are insufficient, nerve signals that control muscle contractions can misfire, causing the muscle to spasm uncontrollably.
Additionally, reduced blood flow to muscles, whether from improper form or lack of a proper warm-up, limits the oxygen supply they need to function effectively, contributing to cramps. The body’s nervous system may also play a role, as fatigued muscles send confused signals, causing a mismatch between the muscle’s contraction and relaxation patterns. The result is a sharp, often debilitating cramp that disrupts your run, forcing the muscle to tighten involuntarily.
In addition to that, constipation can cause stomach cramps, i,e, when you don’t poop before you run, especially after you wake up. When you’re constipated, stool builds up in the intestines, leading to discomfort, bloating, and pressure in the abdomen. Physical activity, like running, can exacerbate these symptoms by increasing the movement of your digestive organs. As you run, the jostling and increased blood flow to the abdomen can irritate the already sensitive intestines, triggering cramps. Additionally, the straining muscles in the abdominal area can intensify the pain from constipation, making the cramps more noticeable during exercise. This discomfort can interfere with your run, making it difficult to continue.
What can you do to prevent stomach cramps during running?
The prevention tips stem from the causes. Having said that these are the tips you can follow to prevent stomach cramps during your running sessions.
Starting slow if you are a beginner
Stomach cramps are also a sign that you are pushing your body harder than you should. Slow down, take a break and then restart. If you are a newbie, you must start slow. Pushing yourself more than your body can handle is detrimental.
Stay hydrated
Dehydration can also cause stomach cramps by affecting the electrolyte balance in the body. Electrolytes play a crucial role in muscle function, which includes contraction and relaxation of muscles. Dehydration causes an imbalance in the electrolyte levels, leading to muscle cramps. Additionally, dehydration can also decrease the blood volume, further diminishing the oxygen supply to the muscles, and causing cramping. Hence, you must ensure that you drink adequate water before going out for a run.
Go to the loo before running:
It’s essential to empty your bladder and bowels before heading out for a run. Running with a full bladder or the discomfort of constipation can cause abdominal cramps and distraction, making your workout less effective.
Warm up properly:
A proper warm-up is crucial to prepare your muscles, joints, and cardiovascular system for the physical demands of running. Dynamic stretches and light jogging help increase blood flow, reduce the risk of cramps, and improve flexibility, allowing you to perform better.
Wear the right shoes:
Running shoes provide necessary cushioning and support for your feet, reducing the risk of injury. Ill-fitting or improper shoes can lead to discomfort, muscle fatigue, and even cramps, especially over long distances or uneven surfaces.
Stop when your body needs rest:
Listening to your body is key to preventing injury. If you feel pain, exhaustion, or cramping, it’s important to stop or take a break. Pushing yourself beyond your physical limits can lead to injury and muscle strain, derailing your progress in the long run.
Closing thoughts
Following these simple but effective habits into your running routine can make a world of difference in how you feel during and after your workout. You’ll not only improve your performance but also reduce the risk of cramps or injury. Remember, running should be a rewarding experience, not one filled with unnecessary pain. Listen to your body.
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The post Have cramps during running? Here is why it happens appeared first on HEALTHIANS BLOG.
The post Have cramps during running? Here is why it happens appeared first on HEALTHIANS BLOG.
