cramps are back - WTF?!? (Read 996 times)

I've been laying low for a while due to my ITB problem and physical therapy. Now I am done and getting back into things. Before my injury, my long run was about 6miles. When I first started running, during the c25k days, and for alittle while after, I ALWAYS had a bout of cramps during my warm up and they would then recede (sometimes) as I continued. Once I really got into my running schedule, I would never have this problem. Now that i am coming back into things again, they are back! I try not to have too much in my stomach, especially liquid b/c I know I am prone to this problem with too much water in me. But sometimes its hard to schedule when I will run and still be able to pump my body full of those daily 64ounces (or more). But I am starting to wonder if getting cramps has anything to do with being "out of shape"? I know I lost plenty of stamina during my time away from running, so do you think I just have to build my ability back up and push through this? Sometimes the cramps get so bad I cry out and HAVE to walk for alittle bit. Other times, I can just pinch my side and hard-breathe through it for a little while. But I am getting very frustrated. The last 4 runs I had were so freakin slow b/c I had this problem and had to keep walking - my knee was fine though!

For the most part three things cause cramps. Potassium/calcium ratio outa wack, lack of hydration, over working your muscles.

Yeah I think you need to just push through it. I used to get these pretty often. Like Figbash said, slow it down a little if you have to, though I never found that to help once I got a stitch. The only thing I found to ease the pain (other than just keep running until it went away) was to push on the spot that hurt with my fingers. The more you run the less this will be a problem. I don't remember the last time it happened.

if u push through you can actually strain your diaphragm, i've done it before. a better idea is to 1) slow down and 2) try to belly breathe in a slow and controlled way

The things I remember for myself are: 1. They're more common the worse shape you're in 2. Try to run smoothly without a lot of bouncing. 3. Do a couple sets of situps to get blood flow to your abs and "pump" them, which seems to support the whole area and lend to better form overall. You want to work the abs but not exhaust them. Two sets of 30 crunches is enough for anyone I think. Outside of running, you might do some additional core strengthening. 4. Don't eat/drink before a workout - which you already know. I've also heard they can be caused by "gulping" air, either because you're out of shape, breathing incorrectly or maybe starting out too fast. I also had an injury back in high school. Basically I strained a muscle which supports my diaphram and that basically made me hyper-prone to cramps. I'd just be walking to class and suddenly get hit by one, and I'd literally have to stop in my tracks and let it subside. Time and lots of core exercises helped.

I've been laying low for a while due to my ITB problem and physical therapy. Now I am done and getting back into things. Before my injury, my long run was about 6miles. When I first started running, during the c25k days, and for alittle while after, I ALWAYS had a bout of cramps during my warm up and they would then recede (sometimes) as I continued. Once I really got into my running schedule, I would never have this problem. Now that i am coming back into things again, they are back! I try not to have too much in my stomach, especially liquid b/c I know I am prone to this problem with too much water in me. But sometimes its hard to schedule when I will run and still be able to pump my body full of those daily 64ounces (or more). But I am starting to wonder if getting cramps has anything to do with being "out of shape"? I know I lost plenty of stamina during my time away from running, so do you think I just have to build my ability back up and push through this? Sometimes the cramps get so bad I cry out and HAVE to walk for alittle bit. Other times, I can just pinch my side and hard-breathe through it for a little while. But I am getting very frustrated. The last 4 runs I had were so freakin slow b/c I had this problem and had to keep walking - my knee was fine though!

Better cramps than knee problems. When you jump back into running after not running in a while, you entire body isn't used to it. Especially your lungs. If you breathe unevenly or hold breaths whlie running, you will get cramps. They go away faster if you keep running. The best solution is to just keep up the workouts, get a breathing pattern going, and run through them. On the dietary side, bananas help (potassium) and WATER. (as if you hadn't heard that one ) Also, drinking sports drinks BEFORE you run is BAD. Those are best to be consumed AFTER. Hope this helps! I know how much cramps suck.