11 Ways to Avoid Muscle Cramping
Cross-train: Cross-training can be an effective way to boost cardio, especially when running three days a week, without hitting the pavement. Try adding swimming or spinning to your routine two days a week.
Strength Train: Muscle weaknesses lead to muscle imbalances, injuries, inefficient movement patterns and muscle fatigue. Strengthen weak areas and stretch tight areas to improve your running form and reduce your level of fatigue. (Try these 5 Strength Moves That Make You Run Faster.)
More: 10 Running-Specific Strength Training Exercises
Rest/Recovery: Always allow at least one or two days a week completely off for adequate rest and recovery. Take a cool bath or an ice bath after your runs, or jump in the pool to cool off immediately.
Stretch Daily: Stretching improves circulation, which provides muscles with oxygen and much needed nutrients, facilitating recovery. Stretch after running when muscles and connective tissue are warm and pliable, not before running.
Warm up: Always spend some time warming up before your runs, especially before speed work or tempo runs. Start out at an easy pace until you feel your rhythm, which is usually 1 to 2 miles. Try this dynamic warm up before heading out for your run.
Specificity of Training: Train for the specific conditions of your race. Research the course, road surfaces, elevation and altitude changes, weather, start time, etc. Simulate these conditions as best you can during training for adequate race preparation.
More: 10 Tips for Running and Racing in the Heat
Nutrition: Eat a balanced diet of lean protein, complex carbohydrates, and some fats. Small meals eaten throughout the day help stabilize blood sugar levels and control appetite. Eating before, during, and after your runs is important for performance as well as recovery.
Hydrate: Go into each run adequately hydrated. Drink water daily and during your runs. (Follow these 6 Golden Rules of Hydration, to make sure your body is properly fueled.)
Electrolytes: When drinking lots of water, runners risk flushing out electrolytes and may need to add them back in to their diet in supplement form. Many sports drinks contain electrolytes or you can take them in capsule form.
