A genuine fear for runners, cramps in trail running are particularly debilitating. These involuntary muscle contractions can compromise the smooth running of a race. The reason: you cannot ignore them and must act to relieve them. To combat cramps, the best approach is to understand why they occur, how to treat them — and above all, how to prevent them. Here is all our advice on avoiding cramps in trail running.
Key takeaways:
- A cramp is an involuntary muscle contraction.
- The cause of cramps is likely 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 cramps.
- When a cramp strikes, stretching is the simplest method to relieve the pain.
What is a cramp?
Before even looking at how to avoid cramps in trail running, 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 increased excitability of the nerves and muscles.
Most cramps are harmless and disappear within a few seconds. The affected muscle can, however, remain sensitive for several hours afterwards. In runners, cramps most often occur in the lower limbs (thighs, calves, feet). They are generally what are called "idiopathic" cramps, with no identifiable or detectable cause.
How do cramps occur?
Cramps most often occur during intense, prolonged muscular exercise, particularly in a hot and humid environment. If you have just started trail running, you are likely to experience this pain during your first races. At present, the exact cause of cramps is not fully understood, but it is thought to be multifactorial.
The most popular theory centres on dehydration and sodium loss. When you run, your body heats up, sweats and expels minerals. Sodium, which plays an important role in muscle contraction during exercise, is thought to be affected by this loss, triggering a cramp. Another theory involves impaired neuromuscular control. Trail runners, who place sustained demands on their leg muscles for many hours, are thought to be particularly exposed.
How do you avoid cramps in trail running?
Getting physically prepared for racing
As the causes of cramps are multifactorial, it is difficult to put in place a strategy that is 100% effective at preventing them. So how do you stop getting cramps? And how do you avoid cramps after exercise? A solid physical preparation already goes a long way towards reducing the risk of cramping.
During a trail, it is recommended to warm up your body thoroughly. You should also make sure to stretch properly, particularly in the legs. During the waiting period before the start, you can take the opportunity to perform active stretches. During the post-trail recovery, remember to stretch thoroughly as well.
Hydrating and fuelling regularly
As dehydration can play a role in the onset of cramps during trail running, it is important to drink enough before, during and after exercise. What should you drink to avoid cramps? We recommend opting for magnesium-rich water or electrolyte-rich drinks.
On the nutrition side, you should maintain a balanced diet as a general rule. During a trail, you can refuel with a carbohydrate intake (energy gel or bar). Finally, dietary supplements and vitamins are also recommended. Vitamins B (B1, B6 and B12), D and E are known to support proper muscle function.
Sticking to your race plan
Before an event, your training plan must be followed to the letter. This means avoiding intense training sessions and ensuring quality sleep. Also choose kit suited to your body type and do not wait until race day to test your new trail shoes.
At the start, your race plan must also be adhered to. You need to manage your pace and not give in to the adrenaline rush. If you do, you risk going out too fast and then being held back by a cramp that will slow you down.
Check out our trail shorts and trousers to gear up before the race.
Getting used to the trail environment
Heat and humidity can influence the onset of cramps, so it is important to research the location of your trail thoroughly. If it takes place in a climate different from what you are used to, you risk sweating more and working harder, which will encourage cramps to develop. Make sure you acclimatise properly before the race.
What should you do when a cramp strikes?
When a cramp strikes, the best advice is to react immediately. The most effective way to ease the pain is to stretch the affected muscle. Once you have stretched it thoroughly, try walking to continue loosening the sore muscle before resuming your run.
Returning to running must be done gradually — do not try to immediately make up for lost time. The risk of a new cramp is real. Do not forget to stay well hydrated after a cramp, ideally with an electrolyte-rich drink.
With these few tips, you should be able to avoid cramps in trail running or at least reduce your risk of suffering from them. Knowing how to treat them is essential so you can get back to your race in the best possible conditions. Finally, if cramps become a recurring issue during your events, do not hesitate to consult a healthcare professional.
