For some people, running is a pastime, and for others, it is a career. Even people who run just for fun can sometimes log quite a few miles per week. In either case, you need to be well prepared and well conditioned when it comes to long distances and frequent bouts of running. One possible side effect that can appear is cramps in your legs. Under most circumstances, these take place in the calf muscles which are working every time your foot is flexing and extending. In order to avoid cramping, there are several precautionary steps that can be taken.
Instructions
1. Stretch your legs well. Perhaps one of the most common reasons for leg cramps is that the muscles were not warmed up enough before running. Make sure to stretch the quads, glutes, hamstrings and calves really well before and after running.
2. Work your leg muscles evenly. If you do weight training and you put too much focus on one part of your legs, then you will have muscle imbalances which can lead to cramps. To avoid this, work the front and back of the legs evenly. Some examples of exercises include squats, leg presses, hamstring curls, lunges, step-ups and calf raises.
3. Get the right nutrients. Electrolytes are trace minerals that the body uses for proper muscle contractions and verve function. If you are low in potassium, magnesium and calcium, then you run the risk of developing cramps. You can get these naturally from foods like bananas, avocados, dried apricots, low-fat dairy products, almonds and spinach.
4. Stay hydrated. Being dehydrated is a big reason for muscle cramps to occur. In order to avoid this, drink plenty of water before running.
5. Stay fueled while running. If you are running for long periods of time, your body will eventually start to suffer from an electrolyte loss, which can lead to cramps. To stop this from happening, bring some sports gels or sports drinks with you when you run, and consume them every 30 minutes.
Tags: your legs, avoid this, before running, lead cramps, order avoid, time your