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#1 13-01-2018 09:48:13

Nouveau membre
Date d'inscription: 07-09-2017
Messages: 3

avoiding cramp before running

Cramps are always a nightmare for everyone, especially runners. Imagine you are 10 meters to the finish line and suddenly your feet feel strange. Foot muscles tighten and there is a very pain so you can not continue the pace.

Calm down, that's the name of cramps. Most people have experienced it. Although the pain is unbearable, but there are powerful ways to deal with leg cramps when running, and what we can do to prevent it.

What causes leg cramps? There are many theories related to trigger cramps, including dehydration, electrolyte loss, salt deficiency, and muscle fatigue but continue to be driven to run.

The latter, tired muscles, are the main triggers of the most common leg cramps. Muscle fatigue occurs when you run harder than it should. In other words, excessive physical activity can make your muscles tired, increasing the likelihood of cramps.

How to deal with leg cramps?

If the foot cramps appear suddenly in the middle of the running track, what to do? Holding feet, praying, and shouting proved ineffective. So all you can do and have to do is stop running, take a deep breath, and start stretching.

Also read: 4 Things You Can not Do After Running

Cramps mean your muscles are too tired to stretch themselves. Some emergency stretching exercises include light massage in the cramped calf, and keep the calf in stretching for several minutes until the cramps disappear.

If there are friends around you, ask him to stretch your legs by holding them in a straight position and bending the palm up.

Also read: should you follow this guide for gaining balancing mind and body?

How to prevent leg cramps?

        Exercise regularly and improve your practice with reasonable progress. If you want to be able to run as far as 8 km, do not directly travel that distance. Practice in shorter distances, and gradually increase your mileage per week, or maybe per month. This is useful for muscles to form and get used to.

        Shorten your training sessions, rest for 3-5 minutes between sessions, and gradually increase the number of your running sessions.

        Keep and keep track of your running speed. Foot muscles require heating before running long distances. Therefore start with low speed and increase the speed slowly.

        Do not exercise too hard on a hot / humid day.

        Make sure that you warm up your muscles before you start exercising. Do not miss the stretch because this stage is the only way to prepare your muscles for the practice session. The right stretch will ensure you can travel longer distances without cramping.

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