How To Get Rid Of A Cramp From Running

Cramps are one of the most common and frustrating issues that runners face. They can strike at any time during a run and can range from a mild annoyance to a debilitating pain. As a runner myself, I know just how frustrating cramps can be, especially when they disrupt our training or race day. In this article, I will share some effective strategies on how to get rid of a cramp from running based on personal experiences and expert advice.

Understanding Cramps

Before we dive into the solutions, it’s important to understand what causes cramps in the first place. Cramps typically occur due to muscle fatigue, dehydration, electrolyte imbalances, or improper breathing during exercise. When we push ourselves to the limit, our muscles can contract involuntarily, leading to cramps.

Prevention is Key

One of the best ways to deal with cramps is to prevent them from happening in the first place. Here are a few strategies that have helped me stay cramp-free during my runs:

  1. Stay hydrated: Proper hydration is crucial to prevent muscle cramps. Before a run, make sure to drink an adequate amount of water and continue to hydrate throughout your run. Electrolyte-rich drinks can also help replenish lost minerals.
  2. Warm up properly: Before starting your run, take the time to warm up your muscles. Dynamic stretches and light jogging can help prepare your body for the upcoming exercise and minimize the chances of cramping.
  3. Gradually increase intensity: Avoid sudden increases in speed or distance, as this can put excessive strain on your muscles and increase the likelihood of cramping. Gradually increase the intensity of your workouts to allow your body to adapt.
  4. Breathe deeply: Proper breathing techniques can help prevent cramps. Take deep breaths and try to exhale fully, allowing your muscles to relax and receive an adequate oxygen supply.

Treating Cramps

Despite our best efforts, cramps can sometimes still occur. When faced with a cramp during a run, here are a few techniques that have worked for me:

  1. Stretch and massage: Gently stretch and massage the affected muscle to relieve the cramp. Slowly and gradually extend the muscle in the opposite direction of the cramp to help relax it. Applying a heating pad or warm towel can also provide relief.
  2. Hydrate and refuel: If you suspect that your cramp is caused by dehydration or electrolyte imbalance, drink some water or a sports drink to replenish fluids and electrolytes.
  3. Slow down or walk: If the cramp is severe, it may be best to slow down your pace or even walk for a bit. This can help reduce the strain on the affected muscle and allow it to relax.
  4. Focus on your breathing: Take deep breaths and try to relax. Slow, controlled breathing can help release tension in the cramped muscle.

Listen to Your Body

Ultimately, the key to dealing with cramps is to listen to your body. Every runner is different, and what works for one person may not work for another. Pay attention to patterns and triggers that may be causing your cramps. Keep a running journal to track factors such as hydration, intensity, and breathing techniques to identify any correlations with cramps.


Dealing with cramps is an inevitable part of being a runner, but by taking preventative measures and having strategies in place to address them when they occur, you can minimize their impact on your training and enjoyment of the sport. Remember, it’s essential to stay hydrated, warm up properly, and gradually increase your intensity. When cramps do strike, stretching, hydrating, and focusing on your breathing can help alleviate the discomfort. Stay in tune with your body, experiment with different techniques, and you’ll find the best approach to get rid of cramps from running.