Can I do anything for side cramps during a race?
http://www.webmd.com/fitness-exercise/features/how-to-stop-runners-cramps
http://www.military.com/military-fitness/fitness-test-prep/avoiding-stomach-cramps
Thankyou very much!
Yes, there are a few things you can do to help alleviate side cramps during a race. Here are some steps you can take:
1. Slow down or adjust your pace: Side cramps are often caused by a buildup of lactic acid in the muscles, so reducing your pace or slowing down can help minimize the strain on your muscles and decrease the intensity of the cramp.
2. Modify your breathing: Side cramps can also be a result of shallow or irregular breathing. Focus on taking deep, diaphragmatic breaths during your race. Inhale deeply through your nose and exhale fully through your mouth. This can help relax your diaphragm and reduce the occurrence of cramps.
3. Stretch and massage the affected area: If you experience a side cramp during a race, try gently stretching or massaging the cramped area. Stretch your arms above your head and lean slightly towards the opposite side of the cramp. Additionally, you can apply gentle pressure with your fingers or palm to the cramped area while continuing to run.
4. Stay hydrated: Dehydration can contribute to muscle cramps, so make sure you are properly hydrated before and during your race. Drink water or a sports drink to maintain electrolyte balance and prevent dehydration-induced cramps.
5. Practice proper warm-up and conditioning: Adequate warm-up exercises and regular training can help condition your muscles and reduce the likelihood of developing side cramps during a race. Incorporate core exercises and side-stretching routines into your training regimen to strengthen the muscles in your abdominal area.
Remember, it's essential to listen to your body and adjust your race strategy accordingly. If the side cramps persist or worsen, it may be advisable to seek medical advice from a healthcare professional.