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6 Mistakes Most Runners Make That Cause Muscle Cramps

Arrrgggggghhh.
Gasp.
Calf grabbing, face contorted, as time stops and seconds feel like hours, while those around you try to figure out what’s causing you such excruciating pain, you finally stammer “cccrrrammmp”.

For roughly 3 years of my running life, I found myself battling calf cramps constantly. Waking from a dead sleep in agony, finishing a marathon then finding myself unable to walk to the hotel, tapping my toe to a great song and then yelping clearly off key.

Notice I said that only happened for 3 of the over 17 years I’ve been hitting the pavement.

Let’s talk about how to prevent cramps while running!How to prevent muscle cramps while running and after you finish that run!

Preventing Muscle Cramps

Following are the tips that have worked for me and the athletes I coach, whether you need to get rid of cramps while running or have them sneak up on you later in the day. A few key changes to your routine could be all it takes.

Dehydration
This tends to be the first thing that most doctors will point to because it’s the easiest thing to resolve. Ensuring that you are taking in enough fluids to stay hydrated is key to keeping muscle supple.
Read more about keys to running hydration >>

Electrolytes
I learned that I was actually sweating and drinking so much water that I was washing electrolytes from my body! I needed to start adding them back in, which I’ve talked about in depth on Electrolytes 101.

Overuse
“As you get tired, your muscle’s reflex control becomes dysfunctional. Instead of contracting and relaxing like they’re supposed to, they keep firing. Basically, your muscles become “twitchy” and can’t stop contracting.”

It’s no surprise that cramps happen towards the end of a race or after you’ve stopped that intense workout due to muscle fatigue. Using compression socks or tights seems to help keep the blood/oxygen flowing to the area to prevent cramps.
Read all about compression gear >>

Do you know what really causes muscle cramps while running? Find out how to stop them! #runchat Click To Tweet

Weak Ankles/Feet
If you have week feet or ankles that are forcing your calves to take on a larger workload, then you’re pushing towards that overuse result even faster.

Ensure you have shoes that fit you correctly and that you’re not running on your toes, while that might work for sprinters it leads to pain for distance runners.
Read more on good running form and strong ankles >>

Skipping Massage
This goes back to improving muscle flow and releasing tension from an overworked muscle. While you’re having a cramp, attempting to massage the area is painful, but helpful in getting it to subside.

Consistent massages during training can help to ward off lots of injuries by keeping muscles aligned and working to their maximum ability.

Depleted Magnesium
Beyond electrolytes one of the minerals most useful in preventing muscle cramps is magnesium. See below for my new favorite way to keep magnesium levels up since the body does not produce it!!

Magnesium is an essential mineral that demands attention when it comes to health assessment. It is required by virtually every cell, and it’s vital in more than 300 chemical processes that sustain basic human health and function,  including muscle contraction and relaxation, nerve function, cardiac activity, blood pressure regulation, hormonal interactions, immunity, bone health and synthesis of proteins, fats and nucleic acids. Magnesium is also crucial for energy metabolism by the activation of enzymes known as ATPases, which are needed to generate ATP (adenosine triphosphate). – Pip Taylor

Side cramps are a whole different issue and largely caused by needing to breathe better!
Read about the best breathing for runners >>

Post Run Slushie

Because it’s summer time, I wanted to share with you a great post run option to replenish your magnesium and prevent those muscle cramps! It’s a super easy, zero calorie, treat to cool down!A post run slushie that tastes amazing and keeps muscle cramps at bay!

Ingredients:

  • 1/2 cup water
  • 2 cups ice
  • 1 scoop electrolyte powder which has magnesium – or I like to make a serving of CALM at night which is 2 scoops and only drink half. That leaves the rest for my slushie the next day, just eliminate the water.

Directions: Mmmm….blend for a few seconds, slurp for longer to prevent brain freeze.

Have you ever had issues with muscle cramps?

How do you stay on top of electrolytes?

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Reader Interactions

Comments

  1. Kortney // Allergy Girl Eats says

    I definitely have the weak ankle problem. I never seem to get cramps when I run, but get them in my calves a couple of hours later or I am woken up from them. I must not be stretching enough.

    Excellent tips!

  10. ZolaSpud says

    As well as stretching my calves, I’ve found stretching my feet really helps prevent both calf and foot cramps. Also good for helping to prevent plantarfasciitis. I wedge the ball of one foot at a time, still in my running shoes, up against the wall, creating a right-angle in the foot. I then play with where I bear my weight (trying to stand as close as possible to the wall, and shifting left and right until I find the tight ‘sweet spots’) for at least 30 seconds.

  12. Alexa says

    Not that I am a runner, yet, but I can attest to all your tips here. My traps often lock up and I know then that it’s time to up the water and magnesium especially—and beg my husband for a shoulder rub. Have you ever used magnesium oil? I am trying it, but not sure if it is doing anything.

  13. Alisa @ Go Dairy Free says

    I used to get calf cramps excessively. Oddly enough, despite the fact that people say “bananas aren’t that high in potassium”, adding a daily banana to my smoothie cured them! These are fabulous tips, too, and I’m definitely guilty of chronic dehydration.

  14. SocialTech360 says

    This is an excellent article, thank you. I have been running for the past 10 years off & on. I had my first spasm or calf muscle cramp tonight while running. Just trying to push it a little farther than I had in the past, maybe my breathing was a little off or my electrolytes were all out of whack, but no matter why, this article tells me exactly what to do next time.
    It still hurts (just happened an hour ago!), praying I work it all out tonight/tomorrow, working with a trainer Monday & I do not want to miss a day!

    Thank you again for this great post.

  17. Bobby C. Nickles says

    OMG! This is what i need! Thanks for the awesome post. I started to run last week and my muscle was hurt like hell on the first week. I don’t know why but I don’t want to give up yet. This one save me. Thank you!

  19. Emily says

    Gosh, I used to get the WORST calf cramps when I was pregnant, it was awful! I wish I would have had this great resource then!

  20. Joseph says

    The most important remedy to avoid muscle cramps is to consume lots of water and stay hydrated so that you feel active throughout the day and helps flush out toxins from your body and get rid of waste primarily through sweat and urine.It can help in wear and tear of the cells that can help in forming new blood cells.

    • amanda says

      That is definitely one component, but science as noted above proves it is not everything.

  21. Larry says

    so lucky to read your post, i’ve just started running for 3 days, i have weak ankles but it’s ok when i have all these tips. thanks for sharing :)

  22. Jay says

    These solutions may help some, but recent research suggests dehydration and electrolytes really may not be the cause of Exercise Associated Muscle Cramps (EAMC).

    Instead, it seems in many cases it is an electrical nervous system issue, which is why old runner’s folk remedies like pickle juice and mustard actually seem to work – by stimulating Transient Receptor Potential (TRP) channels and Acid Sensing Ion channels (ASIC) in the mouth & stomach, thereby sort of short circuiting the nervous system and relaxing the nerves that are causing the cramps elsewhere in the body.

    Kind of weird, but I heard it first from a sports nutritionist who has had success in his clients with the pickle juice/mustard (or proprietary products with similar ingredients), and since then have read several articles on the subject (ie. I’m not an expert). Hope this helps someone!

  24. Sarah Warren says

    I make sure to stay well hydrated and I always stretch before I run. I’ve never had any problems with muscle cramps.

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Amanda Brooks : Run Coach
Website written, managed and maintained by Amanda Brooks, a certified running coach and personal trainer. Any advice should be taken as general information and not a personalized plan. All opinions, tips and reviews are based upon her personal life experience and the experiences of those she has coached. View our full privacy and review policy.