How To Get Rid Of A Running Cramp

Running is a fantastic way to stay fit and healthy. It gets your heart pumping, strengthens your muscles, and helps clear your mind. However, even the most experienced runners can sometimes experience a dreaded running cramp. You know the feeling – that sudden, sharp pain that can stop you in your tracks. But fear not! As a seasoned runner, I’ve had my fair share of running cramps, and I’ve learned a few tricks along the way to help alleviate them.

What Causes Running Cramps?

Before we delve into the remedies, let’s talk about what causes running cramps in the first place. Running cramps, also known as side stitches, are believed to be caused by a spasm in the diaphragm muscle. This muscle plays a crucial role in breathing, and when it becomes irritated or fatigued, it can lead to cramping.

Cramps can be brought on by a variety of factors such as:

  1. Improper breathing: Shallow or erratic breathing can put strain on the diaphragm.
  2. Poor posture: Slouching or hunching over while running can restrict the natural movement of the diaphragm.
  3. Dehydration: Lack of proper hydration can cause muscle cramps throughout the body, including the diaphragm.
  4. Inadequate warm-up: Not properly warming up before a run can increase the likelihood of cramping.
  5. Poor eating habits: Consuming heavy or greasy meals before a run can lead to cramps.

Remedies for Running Cramps

Now that we understand what causes running cramps, let’s explore some effective remedies:

1. Deep Breathing

When a cramp hits, taking deep breaths can help relax the diaphragm muscle. Try inhaling deeply through your nose, allowing your belly to expand, and exhaling slowly through your mouth. Focus on breathing deeply from your diaphragm rather than shallow chest breaths. This can help alleviate the cramp and may prevent future cramps from occurring.

2. Slow Down or Walk

If you feel a cramp coming on, try slowing down your pace or even walking for a short period. This can give your diaphragm a chance to relax and recover. Once the cramp subsides, you can gradually increase your pace again. It’s important to listen to your body and not push through the pain.

3. Stretch It Out

Gently stretching the affected side can provide relief from running cramps. Reach your arm up and over your head, bending at the waist towards the opposite side of the cramp. You can also try bringing your knee up towards your chest and gently rotating your torso in the opposite direction. These stretches can help release tension in your diaphragm and alleviate the cramp.

4. Hydrate Properly

Staying hydrated is essential for preventing running cramps. Make sure to drink enough water throughout the day and especially before and during your runs. Electrolyte drinks can also help replenish essential minerals lost through sweat. It’s important to find a balance and not overhydrate, as this can also lead to cramping.

5. Improve Your Posture

Poor posture can contribute to running cramps, so pay attention to your form. Keep your back straight and your shoulders relaxed. Engage your core muscles to support your diaphragm. Maintaining good posture throughout your run can help prevent cramps and improve overall running efficiency.


Running cramps can be a nuisance, but with the right strategies, you can effectively manage and prevent them. Remember to focus on your breathing, listen to your body, and maintain proper hydration and posture. Incorporating these remedies into your running routine will help ensure that cramps don’t hinder your enjoyment of this wonderful activity. Happy running!