Leg cramps, also known as a “charley horse,” in the middle of a great run are something of an annoyance and a pain. How do you avoid getting a leg cramp while on a trail run?
To avoid leg cramping during a trail run. Do this to both legs before running on the trail. Stretching the leg muscles before running helps the body physically prepare for the run, and it prevents potential harm to the muscles. Drink plenty of water before and after completing the run.
Stretching before the run is probably the top thing to do when avoiding leg cramping, but there is a lot more in preparation for a run and for avoiding cramps than just stretching.
Ways to Avoid Leg Cramping During a Trail Run
Stretching your legs needs to be a part of your warm-up routine before a trail run. Stretching prevents your legs from cramping during the run.
You also need to walk or run slower when almost complete with your trail run. This is called cooldown, and it prevents your legs from cramping. This is essential, especially during cold weather.
Coaches on track teams encourage their runners to keep their legs warm by walking when warming up or cooling down. Walking allows the muscles to slowly work less so they don’t cramp and stiffen up.
Some exercises that are stretch your legs during warmups and cooldowns are:
- Lunges
- Forwards and backwards
- Include twisting the upper body when in the lunge position
- Adduction
- Lift legs and move them towards the middle of the body
- Abduction
- Lift legs and move them towards the lateral side of the body
- Jump for Heights
- Skipping as high as you can
- Booty Kickers
- High Knees
- Toes
- Walking on the toes
- Heels
- Walking on the heels
- Flamingos
- Toy Soldier
- Kick out legs in front of yourself at a 90 degree angle.
- Leg Swings
Other things you can do to prevent leg cramping:
- Stay hydrated
- Avoid abrupt changes in pacing during the trail run
- Pace yourself
- Train regularly
If a person runs too intensely too quickly, that is a lot of pressure on the leg muscles to support you, which leads to leg cramps. Instead, slowly increase your pace.
High school Cross Country coaches often encourage their runners to run every mile faster than the mile before. The changes in pace are typically slight. However, the pace of the runners increases, and their legs have time to get used to the pace before another change occurs.
Change the type of ground during runs. Cross Country coaches change the type of ground that cross-country runners use. Some days the school track is used, other days they run at the park or on a trail.
The more types of ground a person runs on the stronger their legs become. The stronger your legs are, the less likely they will cramp
One way you can prevent cramps is to change the workout routine. This may include running in intervals one day or sprinting up hills in the middle of a thirty-minute run on others. You can also pace yourself during a faster-than-a-jog run.
Don’t eat two hours before or after a run. Depending on how much a person eats, two hours about how long it takes for food to digest slightly. If you eat right before or after running, you will get cramps. However, they may not just occur in your legs.
What to Do When Your Legs Cramp
When your legs start to cramp, the first step is to stop running. The second step is to gently and slowly stretch the cramping muscle. Keep the muscle in a stretched position for at least thirty seconds and continue to stretch it through different stretches for a few minutes.
Rubbing and massaging the muscle may help as well. If your water bottle is nearby, drink from it.
Give the muscle time to recover, which means don’t go back to running right after the stretches. Running right afterward will only make the cramps return. Instead, walk the trails for a few minutes before you start running again.
Stretch your calves before you start running. They are important to do before and after the trail run you choose to go on. When stretching out calves, find a solid wall or post, place one foot against it and keep your legs straight for about thirty seconds. Bend the other leg as you keep your other leg straight. Then switch legs and repeat.
If the cramps in your legs are not going away, a way to relieve pain is to put ice on it. However, ice doesn’t necessarily loosen the tight muscles. You can also put something warm on the muscle that is cramping, or take a hot shower or bath.
Other Causes of Leg Cramps During a Run
One cause of leg cramps is dehydration. When there isn’t enough water in the body, the muscles are less flexible and have a harder time contracting.
An unhealthy diet also pertains to cramps. Healthy foods are needed for your body, and good food has the nutrients your body needs to stay active and healthy. Having a balanced diet and eating foods from all of the food groups (grain, dairy, protein, etc.) will reduce the risk of cramps.
Pregnancy can also cause leg cramps. With the growing weight around your midsection, there’s more pressure on your legs than normal. The muscles struggle and tense, which causes them to cramp.
New running shoes can cause leg cramps, especially if they haven’t been broken in yet. Make sure your running shoes are broken in well and take it easy for the first few runs. Get used to the feel of the shoes before going on more intense workouts, like trail running.
Age is another factor that influences leg cramps! The older a person becomes, the less muscle mass they have, and the more overworked the muscles become. As a person gets older, it is wise to adjust or even change the workouts that they complete to protect their body and sustain muscle mass.
