Why do i cramp when i run?

[DudeBuilder91]

Ok so its been months since ive worked out and probably a year since ive been running. I smoke and so my tolerance for running is not that high yet. First 2 times i ran for 24 mins about 2 miles no problem. But the last 3 times that ive tried to run i get a cramp in the right side of my stomach everytime that stops me from running and i have to cut it short. The cramp comes on when I start runnning harder.

I always build it up from walk to jog to run in about 3-5 mins.

What am i doing wrong here? Thanks

[DDon1996]

Moar water, moar electrolytes, control breathing.

[DudeBuilder91]

Moar water, moar electrolytes, control breathing.

Doc did tell me i get dehydrated pretty easily because of my stomach condition.. this also kills my appetite which sucks for bulking .

Maybe after my workout i should sit for a second and down a bottle of gatorade?

[DDon1996]

Doc did tell me i get dehydrated pretty easily because of my stomach condition.. this also kills my appetite which sucks for bulking .

Maybe after my workout i should sit for a second and down a bottle of gatorade?

Possibly. I'd try carrying a bottle while you run, and taking momentary breaks to take a swig.

[zoot494]

*waits for him to drink too much, run, and then puke*

[perryvillelax93]

Most agree that around a gallon a day is proper hydration for an athlete. But DDon pretty much nailed it.

[DudeBuilder91]

Cool. Any more advice from older people whove been lifting for a while? (no offense lol)

[DDon1996]

*waits for him to drink too much, run, and then puke*

This is also a valid point, OP. Beware of hyperhydration.

Edit: ^ Lol. That is all.

[Kylehero]

Umm, are you stretching?

[Braap105]

Eat bananas, they prevent cramping

[DudeBuilder91]

Umm, are you stretching?

nope.. didnt think it was that big of a deal since my body loosens up on the walk-jog-run buildup... i think my problem is that i go from walk jog to run in about 3-5 mins.. mayb i should slow it down and build it up longer.. but then again i just worked out so my bloods already pumpin lol

[perryvillelax93]

This is also a valid point, OP. Beware of hyperhydration.

Edit: ^ Lol. That is all.

I lol'd.

[BrandonObina]

I suggest getting hydrated and STRETCHING! You got to loosen your muscles and keep them in optimized shape.

[Degroot1989]

You want to be well hydrated before running distance but this does not mean down a bottle of water right before you partake in cardio, that will give you cramps.

Try skipping and maybe even an eliptical, great cardio and I find it doesn't give you cramps as much.

The key to not getting cramps is being in good shape (you said your just getting back into running - take it easy at the start then) also being well hydrated, not over hydrated and not pounding back water right before running, only taking little swigs of water throughout and lastly and VERY importantly is breathing, if your not breathing correctly which most people don't then your going to cramp up. And I will even add posture when running, you need good posture.

Iv'e been boxing for 6 years and you need amazing cardio to box, so take my advice.

Anyone else want to add anything go ahead the more advise the better

[carlostherock]

You shouldn't eat for a while before you run or you risk getting a cramp (and even puking). I try not to eat 2 hours before a race but I'm pretty bad at that, I've eaten food on the starting line moments before a race on more than one occasion, water 30 minutes before (even a few sips could put you in jeopardy of a cramp 15 minutes before). You're not racing competetively so you don't need to be as strict.

Being consistent in your workouts (staying a relatively even pace and also running for a couple months) will decrease the chances of you getting a cramp.

You need to stay relaxed while running, breathe evenly and keep your shoulders down so your traps aren't tight (trap cramps are the worst). The potassium in bananas can help prevent cramps if you eat them regularly. I would not recommend drinking water while on a run (unless it's just a sip if your mouth is dry).

Warm up with some light jogging and then do some calisthenics and explosive stretching (jumping jacks, lunges, sprints, high knees, butt kicks, karaoke, etc.). Then after you are properly warmed up do some very quick, light static stretches and then run. Halfway through it's sometimes good to take a minute to stretch out any tight muscles but don't take your time, you don't want your heartrate to drop much. At the end of your workout do more static stretching and a little bit of slow jogging or a few sprints to help with the lactic acid.

[redatomsk]

for abdominal cramps I found that controlled breathing helped the most with that.

during high school cross country even with my crappy diet and poor hydration, proper breathing helped get rid of my cramps.