How to avoid cramps while running?

Question:

Also, any tips for endurance training.
Answers:
I got the following excerpt from http://www.trails.com/running-cramps.html

"Tips on how to avoid running cramps.
Hate it when you get cramps while running? You aren't the only one. Running cramps affect everyone, including runners that are in shape. Following these tips will help you avoid running cramps.

Cramps are related to many things, including what you eat and how you breathe. But the most important thing to do is stretch before and after every run. So make sure you incorporate a good stretch routine if you want to avoid cramps while running.

Your diet can also help you avoid running cramps. Make sure you hydrate before any run. During your run, stay hydrated by drinking at regular intervals. Always make sure to drink before you get thirsty. If you feel thirsty, it's already too late. And make sure to drink water or sports drinks. Soda isn't a good substitute. Bananas are a good source of potassium, which help to prevent running cramps.

When you run, make sure you are bringing enough oxygen into your system. The best way to do this is to take full breaths. That means completely exhaling to allow for a new, full breath.

Try to run within your ability. If you want to run longer distances, follow a training program that will allow your muscles to build up to handle those distances without excessive fatigue.

Cramps usually go away on their own, but if your cramp won't go away, try these techniques:

* Stop running or slow down your running pace
* Massage the muscle that is cramping
* Stretch the muscle and hold the stretch until the cramp goes away
* Apply heat to the muscle that cramped

The most common causes of running cramps include lack of stretching and muscle fatigue. High temperatures, dehydration and loss of salts and electrolytes also contribute to running cramps. Your age also impacts your risk of cramps."

For endurane training visit http://www.pponline.co.uk/encyc/endurance-training.html

Other Answers:
Banannnas and salt.
Source(s):
10K runner

Decent running shoes. Stay hydrated and eat potatoes and bananas for the potassium.

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How to avoid cramps while running?

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