3、 Keep warm during running Cold is also an important factor inducing cramps
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If the cramp is very serious, apply for rescue immediately and wait for the help of medical staff
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If the calf is easy to cramp, you can also choose to wear sports compression socks, which can not only provide pressure, but also keep warm
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Not only the first runners will be hit, but also many great runners will be troubled by cramps
.
If you are a runner who has been plagued by cramps for a long time, you must prepare several sets of windproof, warm and fast drying running equipment, and choose the most suitable clothes according to the weather conditions
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Take in 200-350 ml of water 10-15 minutes before exercise, so that the body has sufficient water reserves; Exercise for more than 1 hour, supplement 100-200 ml of sports drink every 15-20 minutes; After running, you can supplement a lot of water and sports drinks according to exercise intensity, temperature, fatigue, etc
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Usually, you can read more professional sports articles to improve training efficiency and physical fitness as soon as possible
.
After warming up, stretch large muscle groups that are prone to cramps
.
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Pay attention to the wechat of Jilin running group and enjoy a healthy and beautiful life
Of course, we should not blindly pursue warmth and choose heavy and tight clothes, because this may lead to the failure of sweat to be discharged in time, hinder material metabolism, and also cause cramps
.
If you find the core cause, you can “suit the remedy to the case” for the cramp problem: 1、 Systematically improve physical fitness Make a complete training plan for yourself and adjust it in time according to your physical condition
.
This study puts forward a point of view: whether cramps occur during running mainly depends on the runner’s muscle ability and physical condition, and cold, dehydration and electrolyte imbalance are the causes of cramps
.
5、 Perfect treatment after cramp Even if you’re ready, you can still get cramps during running
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Flexible use of Road teeth, street lamp posts, etc
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The sudden cramp during running is a dilemma experienced by most runners
.
Therefore, if you want to prevent and reduce running cramps for a long time, the most important thing is to improve muscle bearing capacity and physical fitness through systematic training
.
Some institutions have studied the problem of muscle cramps in long-distance endurance events
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6、 Apply a bandage to areas that often cramp If you have cramps in a certain part for many times, you can also buy some professional elastic bandages and put them on the corresponding position
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Elastic bandages can wrap muscles, provide stable support for muscles and reduce muscle cramps caused by long-distance running
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The results show that runners who have muscle cramps in sports are more likely to cramp in the process of marathon, and there will be more obvious muscle damage after experiencing cramps
.
The usual treatment is to retreat to the roadside and stretch in time
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If it’s a long-distance run, don’t start too fast
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4、 Ensure adequate water and salt supply In the process of running, keeping sufficient and stable water and salt in the body can help us maintain our exercise ability and will not cause cramps due to excessive fatigue
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Make sure you get used to it before you pick up the speed
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2、 Warm up and stretch well before the game Even for short-range running, we should do a full warm-up exercise to promote blood circulation and make the muscles of the whole body excited
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We remain neutral to the opinions in the article and only share them with runners for reference and exchange
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During running training, keep your body warm and don’t expose your muscles to too cold for a long time
.
In the marathon race, muscle cramps are more common
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I was running well, but suddenly my calf had a sharp pain and cramped again! At this time, we can only retreat to the roadside, which seriously affects the pace and mood
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to make up for the loss in exercise
.