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cross country training--cramps
i've been training for cross country for my school and one day ill be able to run like 3 miles with no problem and then the next day i wont even get half a mile before cramping like mad which then i have to stop. like today. i had to quit running and totally sit so i would feel better. i cramp in my sides. both. any ideas on what to do to stop me from cramping. would it help if i didnt eat before i ran?
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I used to always get cramps during a race, but the trick is to concentrate on ure bretahing. The cramps are muscle spasms that happen because ure lungs arent in sink with something on ure side. So just make up a breathing pattern, and make thats ure main focus when you run.
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I run cross country also and I use to get cramps so I found out that you need to drink things like gatorade or water and alot of carbohydrates before running but make sure it is at least an hour before running also strect your sides out and while running get a breathind pattern like the 2-2 pattern it is a pattern where you:
1. choose a foot to take in a breath on
2. breath out and don't take a breath again for 2 steps
3. repeat
hope it helps
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Hey, i run cross country too. My sides would cramp up all the time and my dad told me that it was because i was dehydrated. So i drank more watter, stretched my back and sides, and it made it a whole lot better. I also found that if you run a constant pace (not speeding up slowing down, speeding up again) it will help keep the cramps down. Hope this helps
~Ash
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I get cramps alot when I run.I usually stretch and I don't get them as much or as bad.I would also drink alot of fluids and stay away from soda and anything fatty(EX:Chips,icecream,etc)and stick to fruits and healthy foods.A small bowl of cerel (Such as weaties) is good if your hungry.I wouldn't eat right before your run.Eat a good hour before.Make sure that your water is cold.Warm water slows you down.
Best of luck ;)
~Kelleigh
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cramping is totally normal, everyone gets them, even pros. it might help a bit if you didn't eat before you ran. try to eat a meal an hour or two before you go running. you don't want to go running on a full stomach. and about a half an hour before you go running, you can take a small snack (whole grain bar, bananas - they give you a lot of energy and they help with cramps, etc.) remember to hydrate A LOT before and after training. it's important that your body is replenished. see what works for you and you're set! good luck during your season! (:
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