A genuine fear for runners, cramps during trail are particularly debilitating. These involuntary muscle contractions can compromise the smooth running of an event. The reason is simple: you cannot ignore them, and you have no choice but toact to relieve them. The best way to fight cramps is to understand why they occur, how to treat them, and above all how to prevent them. Check out all our tips for avoiding cramps during trail.
Key takeaways:
Key takeaways:
- A cramp is an involuntary muscle contraction.
- The cause of cramps is thought to be multifactorial, with sodium loss and impaired muscle control as the main contributing factors.
- Good physical preparation, adequate hydration, sticking to your race plan and acclimatising to the trail environment all help reduce the risk of getting cramps.
- When it comes to cramps, stretching is the simplest method to relieve the pain.
What is a cramp?
Before even looking at how to avoid cramps during trail, it is essential to understand what a cramp actually is. It is a muscular disorder that presents as involuntary, sudden and intense contractions. Physiologically, cramps are explained by an increase in the excitability of nerves and muscles. Most cramps are benign and disappear after a few seconds. The affected muscle can however remain tender for several hours afterwards. In runners, cramps most often occur in the lower limbs (thighs, calves, feet). They are generally what are known as "idiopathic" cramps — with no identifiable or detectable cause.How do cramps occur?
Cramps most often occur during a intense and prolonged muscular exercise, particularly in a warm and humid environment. If you have just getting started in trail, you are at risk of experiencing this pain during your first races. At present, the exact cause of cramps is not entirely clear, but it is thought to be multifactorial. The most widely accepted theory is based on dehydration and sodium loss. Indeed, when you run, your body heats up, sweats and loses minerals. Sodium, which plays an important role in muscle contraction during exercise, can be affected by this loss, triggering a cramp. Another theory concerns impaired neuromuscular control. Trail runners, who put their leg muscles under strain for many hours, are therefore particularly exposed.
How to avoid cramps during trail?
Getting your body physically ready for the race
Since the causes of cramps are multifactorial, it is difficult to put in place a 100% effective strategy to prevent them. But then, how do you stop getting cramps? And how do you avoid cramps after exercise? Know that good physical preparation already goes a long way towards reducing the risk of cramps. During a trail, it is recommended to warm up your body thoroughly. You should also remember to stretch properly, particularly your legs. During the waiting period before the start, you can take the opportunity to perform active stretches. During post-trail recovery, and make sure you stretch properly too.Staying regularly hydrated and fuelled
Since dehydration can play a role in the onset of cramps during trail, it is important to drink enough before, during and after exertion. What should you drink to avoid cramps? We recommend prioritising water rich in magnesium or electrolyte-rich drinks. On the nutrition side, make sure you maintain a balanced diet in general. During the trail, you can refuel with a carbohydrate intake (gel or energy bar). Finally, dietary supplements and vitamins are also recommended. Note that vitamins B (B1, B6 and B12), D and E help support proper muscle function.Sticking to your race plan
Before a race, your training plan must be followed to the letter. Intensive training sessions are off the table, and your sleep must be of good quality. Also opt for equipment suited to your body type and don't wait until race day to test your new trail shoes. At the start, your race plan must also be followed. You need to manage your pace and resist the adrenaline rush. Otherwise, you risk running too fast and ending up held back by a cramp that will cost you even more time. Explore our trail shorts and trousers to kit yourself out before the race.Getting used to the trail environment
Heat and humidity that can influence the onset of cramps, it is important to find out about the location of your trail. If it takes place in a climate different from what you're used to, you risk sweating more and working harder, which will encourage cramps to develop. Don't forget to acclimatise properly before the race.
