Most runners have likely experienced a muscle cramp during a run or race, causing them to slow down or even come to a full stop. Cramps are complex, sudden, and involuntary contractions in one or more of your muscles, often in runners' abdominals and calves. In your training and before you run, there are several factors to consider to help prevent these feelings of mild to severe pain.

Underlying muscle damage: When your muscles are fatigued or overused, you are more likely to experience cramps. Make sure you properly warm up before running and incorporate adequate lower body strength training to help prevent muscle damage. In addition, get enough sleep to allow your muscles time to recover. These practices with limit muscle overuse and fatigue. A recent study in the Journal of Strength & Conditioning found that runners who suffered from cramps displayed significantly higher concentrations of muscle damage biomarkers.

Electrolyte depletion: Dehydration or low levels of electrolytes such as potassium, calcium, magnesium and sodium can contribute to leg cramps, most often felt by your quadricep and calf muscles tightening up during a run. Fluids with electrolytes keep your muscle cells hydrated and less prone to involuntary spasms. Have a nutrition plan before, during, and after your runs. Be sure to have adequate electrolytes especially during longer runs and when you expect to sweat more.

Irregular breathing or eating: Runners who end up cramping often start their run more quickly than what they are used to, a sign they are overestimating what their muscles can tolerate. In addition, if you're not used to it, eating right before or during a run can trigger stomach cramps. Control your eating, breathing, and pacing. In particular, abdominal cramps or “side stitches’ can be prevented by finding a regular breathing rhythm. When you feel a stitch while running, inhale and tighten your abs on the side of the stitch for a few seconds and then exhale and relax. Repeat this 5 times to make your stitch disappear.

Medication side effects: One of the best predictors of cramping is whether you’ve cramped in the past, so be aware of any side effects of existing or new medications you are taking, especially ones that may limit blood supply necessary for higher-intensity exercise like running. Respect your underlying conditions which may put you at a higher risk of muscle cramps. And be sure to talk to a doctor if cramps persist with a high degree of pain.