In addition to supporting cardiovascular health, muscle tone, and weight management, many people run to relieve stress and enjoy the sense of accomplishment it provides. Regardless of your reason for running, it’s important to prevent muscle cramps since they’re painful and can hinder your performance. Help yourself remain cramp-free the next time you run with these simple tips.

4 Tips for Preventing Muscle Cramps

1. Stay Hydrated

Drink water before, during, and after running. Lack of hydration is the main cause of leg cramps, so aim for 16 to 24 ounces of water an hour before you run, and drink six to eight ounces every 20 minutes during your run. Drink water after your run to replenish what you’ve lost from perspiration, and get in the habit of bringing a reusable bottle with you to prevent dehydration.

2. Breathe Deeply

Breathe through your stomach instead of your lungs to prevent side cramps in your lower abdomen. Your muscles need oxygen to function properly, and this discomfort indicates you might not be breathing deep enough. It could also mean you have an electrolyte imbalance, so drink sports beverages containing electrolytes in addition to water to resolve this issue.

3. Always Warm Up

Stretch your muscles before running so they’re warm, loose, and less likely to cramp. Before you start running, start with jumping jacks, high knees, and other safe warm up exercises. For the first mile, you should also jog instead of running to ensure your muscles are properly acclimated.

4. Get Regular Massages

Make massages part of your athletic care program to keep your muscles loose and relaxed. Regular treatments relieve bodily tension and soreness as well as promote healthy circulation. The more blood, oxygen, and nutrients your muscles receive, the faster they'll heal after a rigorous run or exercise.

If you’re interested in reducing your risk of muscle cramps, schedule a massage at Aisen Chiryo Doin in Honolulu, HI. For over 40 years, this premier shiatsu massage therapy center and school has offered treatments to adult clients of all industries from around the world. Shiatsu is a Japanese art that involves pressing the thumbs and fingers to pressure points, relieving stress and tension and promoting relaxation. Call (808) 596-7354 to schedule an appointment or visit the center online to learn about its award-winning instructor, Sensei Fumihikio Indei. Read the latest reviews on Yelp.