Running Injury Prevention Print How to Avoid and Treat Muscle Cramps From Running Medically reviewed by facebook linkedin Medically reviewed by Richard N. Fogoros, MD on March 22, 2016 Richard N. Fogoros, MD, is a retired professor of medicine and board-certified internal medicine physician and cardiologist. He is Verywell's Senior Medical Advisor. Learn about our Medical Review Board Richard N. Fogoros, MD Written by twitter linkedin Written by Christine Luff Christine Many Luff is a personal trainer, fitness nutrition specialist, and Road Runners Club of America Certified Coach. Learn about our editorial policy Christine Luff Updated on September 10, 2019 comzeal / Getty Images More in Running Injury Prevention Beginners Weight Loss Motivation Long Distance Nutrition and Hydration Shoes, Apparel and Gear Treadmill Running Race Training View All It's common for runners to get leg muscle cramps, especially when they running long distances. But if you pay attention to possible causes and take preventive steps, you can avoid muscle cramps in the future. Make Sure You're Hydrating Properly Muscle cramps are often the result of dehydration, so it's important that you make sure you're hydrating properly before, during, and after your runs. Before Runs: An hour before you start your run, try to drink 16 to 24 ounces of water or other non-caffeinated fluid. Stop drinking at that point, so that you can void extra fluids and prevent having to stop to go to the bathroom during your run. To make sure you're hydrated before you start running, you can drink another 4 to 8 ounces right before you start. If you're doing a long run or race (such as a marathon), you can do a "salt shot" before you start running, to get some extra salt. Get a packet a salt, dump it into your hand, and follow it with water. During Runs: The general rule of thumb for fluid consumption during your runs: You should take in 6 to 8 ounces of fluid every 20 minutes during your runs. During longer runs (90 minutes or more), some of your fluid intake should include a sports drink (like Gatorade) to replace sodium and other minerals (electrolytes) lost through sweat. You can also do another salt shot halfway through your run. Muscle cramping often occurs as a result of electrolyte imbalance, so it's critical that you replace your electrolytes. After Runs: Don't forget to rehydrate with water or a sports drink after your run. If your urine is dark yellow after your run, you need to keep rehydrating. It should be a light lemonade color. Don't Forget to Warm up and Stretch Doing a proper warm-up before you start running gets your blood flowing to your muscles and can help prevent leg cramps. Warm up by jogging slowly for 10 minutes and doing some warm-up exercises, such as butt kicks, jumping jacks, or high knees. Perform static stretches, during which you hold stretches for 30-60 seconds after you finish your run. Did You Start out Too Fast? Another possible cause of muscle cramping at the end of long runs or races is that you simply went out too fast. Here are some ways you can avoid pushing the pace too much in the beginning and burning through your stored energy and hitting the wall: Deliberately run your first mile slower than you plan to run the final one. It's tough to do since you'll most likely feel really strong in the beginning. But keep in mind that for every second you go out too fast in the first half of your race, you could lose as much as double that amount of time in the second half of your race.Try to make sure you're in the correct starting position. Don't start yourself with faster runners because you'll most likely try to keep up with them.Start your race at a comfortable pace and make sure you check your watch at the first-mile marker. If you're ahead of your anticipated pace, slow down. It's not too late to make pace corrections after just one mile.Keep telling yourself that lots of other runners are going to pass you in the first mile. But you'll be passing a lot later in the race.Practice starting out slow during training runs. When you do your long run each week, try to hold back during the first few miles, so you get used to the discipline of not going out too fast. Regular Massages May Help Going for a sports massage is a good way to treat soreness that often develops as a result of muscle cramps. Regular massages also help keep your muscles in optimal shape, greatly reducing your chances of muscle cramping during runs. You can also use massage tools, such as a foam roller, to do self-massage at home. Make sure you're also doing some post-run stretching to reduce tightness. How to Handle Mid-Run Cramps Staying well-hydrated will help prevent muscle cramps, but if you're dealing with cramps on a run, try slowly massaging and stretching the affected area. Do some of these leg stretches for a minute or two to relieve the cramps. If Your Leg Cramps Continue If leg cramps persist after trying several methods, consult your healthcare professional to determine whether the cramps are a result of a vitamin deficiency, medication side effect, or an underlying medical condition. Was this page helpful? Thanks for your feedback! Whether you're looking to run faster, further, or just start to run in general, we have the best tips for you. Sign up and become a better runner today! Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit Continue Reading