How To Prevent Cramps When Running

Cramps are one of the biggest pains for runners—both literally and figuratively. Regardless of the distance that you run during your regular workouts, it’s not uncommon to experience a cramp in your leg or a stitch in your side. These unexpected cramps can ruin an otherwise great workout or race, and they aren’t always something you can run through.

If you’re among the many runners who experience abdominal cramps from time to time, here are some tips that can help you prevent or treat runner’s cramps.

Switch to Deep Lung Breathing

A side stitch is one of the most common forms of cramps that occur when running, and it’s caused by shallow breathing. To prevent developing this type of stitch, practice breathing deeply, using the full capacity of your lungs. If you can, focus on breathing from your lower lungs to ensure you are breathing as deeply as possible. People who are new to running are more likely to suffer from side stitches caused by shallow breathing, both because they haven’t yet mastered the art of deep lung breathing and because nervousness—perhaps during your first big race—can make you breathe more rapidly than normal.

Start Each Run Slowly

Begin every run with a slow and steady pace rather than bolting off from your starting point. Taking it easy at the beginning of your run will reduce your risk of stitches and cramps throughout the duration of your workout.

Don’t Eat Right Before A Run

Eating the wrong types of fuel before a run can also contribute to cramping. Try to give yourself at least two hours between a meal and your run. If certain foods tend to make you gassy or are difficult to digest, avoid eating those on the day of a run.

Water, Water, Everywhere

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It’s important to drink lots of water to hydrate before a run. Some runners complain that drinking water during or immediately before a run increases their chance of developing cramps, but as long as your body is well-hydrated pre-run, you can workout for longer without needing a water break. Try to consume at least two glasses of water 45 minutes to an hour before running. However, many runners do choose to sip on water during a workout, which shouldn’t give you cramps unless you drink too much at once.

Overall Healthy Lifestyle

Healthy habits in general can make running less tolling on your body—although it will still feel like hard work. Eating a healthy diet in general may reduce your risk of running cramps, especially in the days leading up to a big run.

What To Do When A Cramp Strikes Mid-Run

So far we’ve looked at a bunch of preventative methods to reducing your risk of developing runner’s cramps. But sometimes you can do everything right and still end up with a stomach cramp. The best way to react is to slow your pace, perhaps even take a walking break, and concentrate on leveling your breathing. Once you catch your breath, rehydrate.

Side stitches and stomach cramping while running can be a real pain! For many runners, cramps can mean the early end of an evening jog or a potential loss during a race. Luckily, there are ways to proactively prevent cramps from occurring as well as a few things you can do to recover from stitches during a run.

Sometimes cramps are caused by gas that may simply need to pass, while other times it’s a matter of regulating your breathing or switching to deep lung breathing.

Check our site for more tips to prevent cramps and to learn how to treat them during a run!