How to prevent yourself from cramping a lot while running

Here's how to prevent cramps while running:

1. When sleeping, pay attention to keeping warm and keep warm, and don't let the leg muscles get cold.

2. The exercise time should not be too long, and the legs should not be too tired.

3. Appropriate calcium supplementation, adolescents in the development period should pay more attention to this.

4. Wear comfortable shoes.

If leg cramps occur.

There are two ways to prevent leg cramps from recurring:

1. Before going to bed, soak your feet in hot water of about 40 for 5 minutes and 10 minutes, and the foot soaking water should exceed the position of your feet and neck, so that you can relax your menstruation and invigorate your blood.

2. Heat the liquor with a relatively high degree slightly (do not make it burn), pour a few drops into the palm of your hand, and then rub the cramped part up and down with the palm of your hand for 2 minutes, with the redness of the rubbing part as the degree, which can promote muscle blood circulation.

Supplement with nuts. After sweating, the body is severely deficient in sodium; And the overloaded nerves may still be sending exercise instructions to the tired muscles. At this time, a handful of salted peanuts helps to replenish sodium, potassium, and magnesium, which effectively prevents cramps.

Nuts can supplement nutrients, and at the same time can reduce muscle tension during exercise, which has a certain effect on reducing cramps.

Conserve energy. Reduce unnecessary runs. If you keep running around before you start exercising, your muscles will be under extra pressure.

When fatigued, muscles tend to tense easily, and they need instructions from the central nervous system to relax. If the command does not come, the muscles will be kept tense, and the warm-up before running should not last too long, preferably no more than five minutes, which can save physical strength and reduce cramps.

Drink plenty of beverages. Keep warm during exercise and drink plenty of isotonic drinks, which contain a small amount of salt; Carbonated drinks must be avoided. Within an hour after the run, also replenish the drink about liters.

However, it is not recommended to binge drink plain water, which will dilute the electrolytes in your body and make you feel more tired. Therefore, it is necessary to drink more drinks during exercise, which can replenish water, and at the same time, it can also relieve fatigue and reduce cramps, which is of great significance for maintaining health.

If you want to prevent cramps when you run again, you should do enough warm-up exercises to let the joints and ligaments of the body move, and at the same time, you should replenish water in time during the exercise to prevent the loss of electrolytes and cause cramps.

First, it is necessary to strengthen the usual running training, step by step, so that you can run more and more easily in running;

Second, be sure to pay attention to warming up before running and stretching after running;

Third, in winter, you should pay attention to keeping your legs warm according to your physique, especially after running, and pay attention to adding clothes in time.

Fourth, in the process of running, don't run too fast in the early stage, and leave enough physical strength for the later stage;

Fifth, usually pay attention to soaking your feet in hot water to promote blood circulation, and you can use a hot towel to warm your calves when you soak your feet;

Sixth, training to strengthen leg strength;

Seventh, when participating in the sports meeting, you can wear professional compression socks with leg guards, which can effectively prevent leg cramps.

In winter, when the temperature is low, if the preparation activities are not sufficient, muscle cramps are prone to occur, commonly known as cramps. During cramps, the muscles contract involuntarily and stiffly, and the pain is unbearable. During exercise, the posterior calf muscles are most prone to spasm, followed by the plantar muscles.

Strengthening physical training in normal times to improve the body's cold tolerance and endurance is an effective way to prevent muscle spasms. It is necessary to prepare carefully before exercising, and the muscles that are prone to cramps can be properly massaged in advance. Exercise in winter should pay attention to keeping warm, and when exercising in summer, especially when doing strenuous exercise or prolonged exercise, pay attention to electrolyte supplementation and vitamin B2 intake.

Strenuous exercise is not advisable when fatigue and hunger. Before swimming into the water, you should rinse your whole body with cold water to make your body adapt to the cold, and it is not advisable to swim for too long when the water temperature is low. During exercise, learn the ability to relax your muscles.

What to do if you have a sudden cramp while exercising?

I often encounter the same problem when I exercise, and I think that if I supplement more calcium, I will not have cramps.

Warm up well before starting exercise, and stretch and relax the ligaments of various joints and ligaments of the body to prevent sports injuries and cramps.

Be sure to prepare for activities before exercising, muscle stretching is very important, and proper nutrition is needed, I hope it will help you.

You have to warm up before running, that is, if you don't run in place for a minute or two, there may be cramps and a cold.

When you first start running, you need to do a warm-up exercise first, and you need to do a trot first, do aerobic breathing trotting, sit down and gently do your calves a few times, and then you won't have cramps when you get used to it.