20 Aug Cramping Your Style
If you have blamed skipping out on cardio because you get side cramps, you’ll have to try another excuse now. Including cardiovascular activities into your exercise regimen is one of the most beneficial things you can do for your heart health, your mental health, your muscle mass, metabolism, flexibility, sleep, the list is never ending. Side cramps can be avoided if you learn some easy tricks.
You know what I’m talking about because almost EVERYONE has experienced it at some point in their lives. Maybe it was the first time you ran a mile in PE class in 3rd grade or maybe it was on mile 17 during your last marathon. Those zingers are painful and frustrating!
Science is a little conflicted as to WHY they occur but it’s typically a toss-up between a breathing issue and a digestion issue. Having insight, prevention techniques and treatment is key in order to move forward (pun intended).
Shallow breathing can cause a diaphragm “zing” on your lower right side. When you go out for a run, don’t jump right into your fast pace. The warm up is SO important. Progress your pace no matter what type of cardio you choose. This will help you take deeper longer breaths from the start so that you don’t have a spasm out of nowhere. While you are working out, place your hand on your abdomen from time to time to make sure it is lifting up and down while you breathe. This practice will train your breathing to deepen naturally as you continue increasing your intensity.
Having too full a stomach can also cause cramps. When digestion is not complete, our bodies are sending blood and energy to our digestion organs, taking away from our muscles that are being worked. This results in an imbalance and cramps. Think of it as your body throwing a warning your way that it can’t keep up with all that’s going on. Try to allow at least 4 hours between a big meal and at least 20 minutes after a big drink (ie pre workout smoothie) in order to completely digest before hard cardio. Part two of this may result from not drinking ENOUGH. Cramps can also be caused from a lack of potassium and sodium. Introducing electrolytes can be extremely helpful. I like LMNT and I’ll link it below. Drink some prior to the workout, small sips throughout if needed and definitely after.
Bottom line is don’t beat yourself up! 70% of runners get cramps from time to time and this included professional athletes. Just remember these best practices and if you get a sharp cramp mid workout, slow down, stretch into it, breathe deep and drink some electrolytes. You got this! Get it girl!