A real dread for runners, cramps in trail running can be seriously debilitating. These involuntary muscle contractions can jeopardise the smooth running of a race. The fact is, you simply cannot ignore them — you have to act to relieve them. To tackle cramps effectively, it helps to understand why they occur, how to treat them, and above all how to prevent them. Check out all our tips for avoiding cramps in trail running.
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 cramps.
- When a cramp strikes, stretching is the simplest method to relieve the pain.
What is a cramp?
Before 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 manifests as involuntary, sudden and intense contractions. Physiologically, cramps are explained by increased excitability of the nerves and muscles.
Most cramps are benign and disappear within a few seconds. The affected muscle can, however, remain tender for several hours afterwards. In runners, cramps most commonly occur in the lower limbs (thighs, calves, feet). They are generally what are known as "idiopathic" cramps — with no identifiable cause.
How do cramps occur?
Cramps most often occur during intense and prolonged muscular exercise, particularly in a hot and humid environment. If you have just started trail running, 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 popular theory centres on dehydration and sodium loss. When you run, your body heats up, sweats and loses 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 relates to impaired neuromuscular control. Trail runners, who put their leg muscles under strain for many hours, are therefore particularly exposed.
How can you avoid cramps in trail running?
Preparing physically for the race
Since 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 can already go a long way towards reducing the risk of cramping.
During a trail, it is recommended that you warm up your body sufficiently. You should also make sure you stretch properly, particularly your legs. During the waiting period before the start, you can use the time to perform active stretches. During the post-trail recovery, remember to stretch thoroughly as well.
Staying hydrated and fuelled regularly
Since dehydration can play a role in the onset of cramps in 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 aim to eat a balanced diet as a general rule. During the trail, you can refuel with a carbohydrate intake (gel or energy bar). Finally, dietary supplements and vitamins are also recommended. Vitamins B (B1, B6 and B12), D and E all support healthy muscle function.
Sticking to your race plan
Before a race, your training plan must be followed to the letter. This means avoiding intensive training sessions and ensuring quality sleep. Also opt for kit 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 respected. You need to manage your pace and resist the adrenaline rush. Otherwise, you risk going out too fast and finding yourself held back by a cramp that will only slow you down further.
View all our trail shorts and trousers to gear up before race day.
Getting used to the trail environment
Heat and humidity can contribute to 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 increase the likelihood of cramps. 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 relieve the pain is to stretch the affected muscle. Once you have stretched it thoroughly, you can try walking to continue loosening the sore muscle before resuming your run.
You should ease back into running gradually and resist the urge to immediately make up for lost time. The risk of a further cramp is real. Also remember to rehydrate well after your 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 the risk of suffering from them. Knowing how to treat them is essential to be able to get back to running in the best possible conditions. Finally, if cramps become a recurring issue during your races, do not hesitate to consult a healthcare professional.
