Calf cramps when running – why and how to deal with them?  

You probably know the feeling when you’re running and suddenly catch a cramp in your calf. It is not pleasant. It can be prevented, as there are many reasons for this. 

In this article, I will tell you why you catch a cramp in your calf and how to prevent it. Read on! 

Calf cramps while running and a mineral deficiency in the body 

The most common cause of calf cramps is inadequate supplementation. This is related to our daily lifestyle, and the meals we eat. Everyone certainly tries (at least) to some extent to make sure that the diet is varied, but this is not always successful. Therefore, sometimes there can be a deficiency of even some of the most important elements.

When it comes to calf cramps, you need to focus on four important elements that can affect what you feel in your calf. 

• Magnesium – relaxes muscles, supports the nervous system, and is used during energy metabolism during running. 
• Potassium and sodium – affect the functioning of neurons, and thus affect the transmission of impulses between nerve and muscle cells. 
• Calcium – is responsible for muscle contraction and relaxation.

On your own, you certainly can’t determine if you are deficient in any of these elements. That’s why it’s best to test your blood levels of magnesium, potassium, sodium, and calcium first. Then you’ll know what supplementation you need to put into your diet. Thanks to that you will find out whether it is the fault of your diet and the lack of the right elements in it, or whether the problem lies somewhere else. 

If you don’t test and take supplements, you may end up with an excess of these elements, which also has a bad effect on the functioning of your body. 

In what form should you take the elements you are lacking?

The tablet form certainly comes to mind first. This is a good solution, but it will be more effective to change your diet. You can choose and add products that have a lot of the elements that your body lacks. In this form, fruits, vegetables, and other products will be assimilated better and faster. 

What products to reach for when you want to make up for the deficit in your body?

• Magnesium – bananas, rice, nuts, beans, spinach, pumpkin seeds, cocoa, sunflower, corn, lentils.
• Calcium – milk and its products – yogurt, kefir, cottage cheese, as well as broccoli, tofu, almonds, parmesan cheese, soybeans, parsley, orange, and dried apricots.
• Sodium – black olives, sauerkraut, pickles, beef, pork, strawberries, radishes.
• Potassium – tomatoes, fish, nuts, potatoes, peaches, celery, gooseberries, grapes, celery, eggplant.

Other reasons for calf cramps when running 

Muscle cramps can occur during running not only through elemental deficiencies. The causes may lie at another source. 

Do you drink a lot of coffee or consume other products that contain caffeine? This could be one of the causes of calf cramps during running. Limit your coffee and see how your calves behave then. 

If we’re on the subject of running, too much intense training can also lead to calf cramps. Overheating of the calf muscles and even injury can occur.

Diseases vs. calf cramps during running

If you have done tests for excess or deficiency of elements and they were all normal, you may be tempted to take further preventive physical checkups. Calf cramps can be caused by various diseases. Here are some of them: 

• diabetes, 
• anemia, 
• atherosclerosis, 
• kidney disease, 
• arterial hypertension, 
• venous insufficiency.

Why do you get calf cramps while running?

If you’ve ever experienced a cramp in your calf while running, you know that it catches you when you least expect it. You’re running and suddenly you feel tremendous pain. This could be due to one of the reasons mentioned earlier, but the reason could be something else.

Proper warm-up 

Did you do a warm-up with appropriate exercises before running? Did it last long enough? Muscles need to be properly prepared for intense exercise and warmed up. Therefore, always remember to warm up before running, it is crucial. Prepare your body and, above all, your muscles for work. 

Lack of adequate hydration during training

During intense exercise, your body secretes sweat. Not only water but also other micronutrients are excreted from the body with sweat. I’m sure you’ve already heard a lot about proper hydration, if you don’t see to it you may experience calf cramps while running. 

When you don’t hydrate your body properly during training, water and electrolyte disorders can occur. Because of this, essential minerals do not reach the muscles, and the muscles lose their elasticity. That’s why you may experience cramping while running, which is not pleasant.

Intense training vs. your capabilities

Sometimes you want to run more than you can. Unfortunately, this can have consequences. Training too hard beyond your capabilities can lead to calf cramps, or worse, an injury, you certainly don’t want. 

Cramps while running may indicate that your body is not ready for such a challenge. You need to slow down and gradually and slowly increase the intensity. With perseverance and training, you will slowly reach your dream time, run the distance, and reach your goal. Rome wasn’t built in a day – remember about it! 

Lack of sleep 

Do you sleep for 4-5 hours? Do you get up tired in the morning, do your responsibilities, and go for a run after work? If you are very tired and don’t get the right amount of sleep, your muscles start to tighten more. This causes calf cramps when running. 

Inadequate breathing while running 

If you are at the beginning of your running adventure and you feel cramps catching in your calves, then poor breathing may be the cause. If you breathe poorly, your blood flows more slowly, which means not enough oxygen reaches your muscles. They have to work harder, which can result in calf cramps while running.

“Ow, I have a calf cramp, what to do?”

Are you starting to feel pain in your calf?

• don’t continue running.
• stop and let the muscle recover briefly. 
• start massaging the area that hurts. 
• if the pain subsides, then you can slowly start running again.

How to treat calf cramps after running?

You had a cramp in your calf during training. What should you do after you come back from training? 

Proper diet 

I already mentioned this at the very beginning, but it is worth repeating. Your diet should be rich in various kinds of products that will provide the right elements, vitamins, and elements to your body. This is the way to not have deficiencies that will affect not only calf cramps but also other systems and parts of the body.

Try a massage 

After your workout, take some time and massage the area that gave you trouble during your workout. It’s a good idea to see all sorts of videos and descriptions of massage on the Internet to do it as well as possible. 

Stretching exercises 

Proper stretching exercises affect muscle flexibility. That’s why it’s worth doing them because by doing so you can also prevent calf cramps to some extent while running. You should perform them regularly, as this is the only way you will feel a difference and the effects of your exercises. 

Rolling the muscles 

In addition to stretching exercises, you should also take a moment to roll your muscles. This process will help your muscles recover, and if you perform such exercises regularly, they will prevent calf cramps while running. 

Cold/warm compresses and a bath 

After your workout, you can take a relaxing shower and then apply warm compresses to the area where the cramp occurred. You can also use cold compresses – just rub the sore muscle lightly with ice. However, remember not to apply ice directly to your skin. Wrap the ice cubes with a towel. 

A visit to a physiotherapist

Do you know that you are more prone to calf cramps? If so, it might be a good idea to go to a physical therapist for a massage. It’s a very good form of relaxation and recovery. A functional massage performed on your calves will help the blood supply to the muscles in this area, as well as reduce the pain that occurs. The physiotherapist will help you locate the exact place of the pain and, with the right massage techniques, relax the tense muscles.

Now you know what they are and why you may get tired of muscle cramps during your workout. Take care of your health, proper diet, stretching exercises, and warm-up. This will get rid of calf cramps!