Five essential measures for runners to prevent menstrual cramps

People who like running have experienced the situation of suddenly getting cramps while running. That feeling is really terrible. Here are 5 steps to prevent sudden cramps.

1. Do a good stretch

When warming up, try to straighten your legs and bend your toes toward your body. If cramps occur during exercise, this method can also be used to relax the muscles again. But don't think that after stretching, you can immediately run and jump as before. After a spasm occurs, you need to rest for a while to allow the muscles to recover, otherwise it is very easy to recur.

2. Save energy

Reduce unnecessary running. If you run around before you start exercising, you're putting extra stress on your muscles. When tired, muscles tend to tense up, and they need instructions from the central nervous system to relax.

If this command is delayed, the muscles will remain tense. Therefore, the warm-up before running does not need to last too long, preferably not more than 5 minutes.

3. Drink more beverages

Keep warm during exercise and drink plenty of isotonic drinks, that is, those that contain a small amount of salt; carbonated drinks must be avoided. You should also drink about 1.5 liters of drinks within one hour after running. But drinking a lot of water is not recommended, as it will dilute the electrolytes in your body and make you feel more tired.

4. Supplement nuts

After sweating, the body is severely deficient in sodium; and overloaded nerves may still be sending movement commands to tired muscles. At this time, a handful of salted peanuts can help replenish sodium, potassium, and magnesium, effectively preventing cramps.

5. Buy a pair of light shoes

When we exercise, our calf muscles have to bear a considerable amount of force: 2 to 3 times the body weight when walking, about 3 to 6 times when jogging, and about 8 to 12 times when running or jumping. The weight of the shoes is also part of the body weight, and its size is proportional to the oxygen consumption. Therefore, the heavier the material of the shoes, the more tired our calf muscles will be and the more likely they will cramp.