If you’re just starting out in your running career or taken up running to lose weight or for cardiovascular health and are getting running cramps, then it might be worth taking the time to check out this article for some equipment and running style tips.
1. Worn out shoes – it’s a good idea to check your shoes for excessive wear and change your shoes every 500 miles. excessively worn shoes could result in an abnormal running style that may contribute to cramps.
2. Check where the shoes are wearing – if you’re over-pronating then your shoes are worn out on the inside. If you’re a supernator then your shoes are worn out on the outside and you won’t tend to absorb shock very well. This will put extra stress on the calf muscles.
3. Find a knowledgeable sales person – this is worthwhile, especially if you want value for money and value your running future. Bring your old shoes along so the sales person can see where you’re wearing them down and can make appropriate suggestions on the type of shoe you need to support your gait and your foot plant. Take your running socks along so you can get the best fit.
4. Body balance – any imbalances between the left and right side of your body can interfere with running efficiency and may lead to tighter muscles, injury and cause cramps on one side. You may need to perform some strengthening exercises on the injured side.
5. Foot strike – so, how do you run, with your toe or heel first? The most natural and efficient style for long distance running is landing on the ball of your foot first, with the heel contacting the ground a split second later. If you’re transitioning into longer distance events, this can be a very important factor in preventing leg cramps.
6. Lateral motion – if you have any type of lateral motion you may be more prone to injuries and running cramps. If you think you have a problem with lateral motion, your running shoes will give it away if they are more worn one side than the other.
7. Running style – there’s a ton of advice we can give, but that’s a whole new topic. You can get some great tips from your local running club. Having someone video your running action is also a great way to ‘self-treat’ – any glaring problems will be noticeable. You could also look at hiring a running coach. Overall you’ll want to aim to be smooth, avoid bouncing, avoid over-striding, have a gentle landing and push off powerfully with an upright posture.
Right now I can still admit to being guilty of at least four of the ‘style factors’ mentioned above – and I’m working on it.
Paul Newland is a health and nutrition consultant, trainer, martial arts instructor, commercial helicopter pilot and author. His Ultimate Cramp Busting Guide [http://www.running-cramp-relief.com] is one of the internet’s leading health information books and is the definitive guide to preventing, treating and curing cramps associated with exercise. In the Ultimate Cramp Busting Guide [http://www.running-cramp-relief.com] Newland speaks with 6 health, sports, nutrition, medical and complimentary health care professionals and explains why you get cramps, the best ways to treat them and how to prevent them from happening again.
