How do you deal with cramps while running the 2 mile?

2018-06-24T20:24:37-04:00

Hello, joining Army rotc this fall and currently the pushups and sit ups are all good for me. The run is where I’ve always struggled. I’m 6’2 170lbs and run the 2 mile in 17 mins. Gotta cut minimum 1 minute off it. I drink enough and it’s not food related.
- I get a side cramp about a mile in always
- I’m very unflexible if that helps
- Anything I can take or do to get rid of side cramps
- should I take stuff to help my endurance

Response by 1SG Charles Hunter made Jun 24 at 2018 9:33 PM

2018-06-24T21:33:06-04:00

See your doctor to ensure the issue isn't organic.

Response by CPT Private RallyPoint Member made Jun 24 at 2018 10:38 PM

2018-06-24T22:38:13-04:00

Dehydrated... try bcaas, gatorade, hydration packets, etc. Don’t drink more than a bottle of water right before the run. It takes over 2 days to rehydrate the body, so take in at least 8 bottles of water a day for two days, eat plenty of salts, and give it a shot after that.

Response by CPT Private RallyPoint Member made Jun 24 at 2018 11:13 PM

2018-06-24T23:13:12-04:00

If you’re 6’2” I would say to just focus on lengthening your stride. That should get you the extra minute you need

Response by SSG Laurie Mullen made Jun 24 at 2018 11:53 PM

2018-06-24T23:53:25-04:00

If you're joining ROTC that means that you're in college. Talk to the track and field coach, he/she should be able to help you out.

Response by SCPO Private RallyPoint Member made Jun 25 at 2018 1:06 AM

2018-06-25T01:06:00-04:00

I get cramps just thinking about running two miles!!!

Response by SPC Deyton Privette made Jun 25 at 2018 1:58 AM

2018-06-25T01:58:42-04:00

Besides being hydrated, breathing is a big part in whether or not you'll get cramps. Deep breaths in your nose, out your mouth and I suggest finding a rythym. Make a best in your head to your feet hitting the ground.

Response by SGM Private RallyPoint Member made Jun 25 at 2018 4:10 AM

2018-06-25T04:10:48-04:00

Do you drink anything with caffeine or energy drinks before your runs? If you do, you need to stop doing it. Ten glasses of water a day is the minimum. Any other fluids don’t count towards hydration. Finally, drink a few ounces of pedialyte and eat a couple of bananas a day. Hope this helps.

Response by CSM Darieus ZaGara made Jun 25 at 2018 5:58 AM

2018-06-25T05:58:56-04:00

It is more than likely your breathing. I would recommend speaking to the instructor (ROTC) they are usualy retired or active duty who know where to pull resources to advise you on various fit techniques to improve your run. Thank you for your future service.

Response by SPC Elijah J. Henry, MBA made Jun 25 at 2018 6:10 AM

2018-06-25T06:10:26-04:00

You say you drink enough, but you're probably not getting enough salt. Stretch after you run, not before. Before just do mobility stuff like joint rotations.

Response by LCDR Private RallyPoint Member made Jun 25 at 2018 8:09 AM

2018-06-25T08:09:21-04:00

Andrew-Lots of good advice here; I'll toss in my two cents, as a forty year old guy who still runs 3-5 miles at a stretch, two to three times a week.

Beyond the tips on hydration and breathing, I'm wondering if you're not letting yourself get a little "stressed" and that's contributing to it as well. What's your current training regime? Do you do long distance runs at a comfortable pace, sprints or both? Are you including any training other than cardio?

For me, running was and is a "stress reliever"...it's always been a task I can grab by the horns and "gut out"; a relieving departure from "head work". When I train, I listen to aggressive music with a good beat (AC/DC being a favorite)...it helps me establish a pace "in my head". I usually include varying terrain so that sometimes I'm going up a grade...and sometimes running flat out. I hydrate well ahead of my run so I'm not charging on a "full" sensation...I intake small amounts of water over a longer period as opposed to all at one time; less or more depending on the conditions. Have GREAT shoes...don't run on worn out soles or skimp on "cheap" go-fasters when you have the option.

I won't lie...I've run through who knows how many hours of "cramps", just gritting my teeth and pouring on the coal-pain is part of the game. That may not be the best answer, but if you incorporate the below best practices and see to your stretching and other prep...my experience was the more I ran, the less I cramped up over time.

Response by MAJ Private RallyPoint Member made Jun 25 at 2018 9:48 AM

2018-06-25T09:48:46-04:00

I may have an answer for you. Not sure. But I've experienced this as well. It's never happened to me from just running though. I've done several triathlons and it isn't uncommon in long races (70.3 miles) for me to get a side cramp 3 to 4 miles into the run. It's not hydration or food related as you said. It's something else. I personally believe for me it has to do with being in a crouched position on the bike for so long. Like I said, I've never had this problem on runs and I've done multiple half marathons and longer runs. That leads me to believe that it could be related to form. Running requires good core strength to keep your body upright. A slight slouch that you may not even notice can hurt you. I can't say for sure that that's what's happening to you since it happens to you so quickly but it might be worth paying attention to. Work on your core and see if you notice a difference.

Response by SPC Private RallyPoint Member made Nov 8 at 2018 11:07 PM

2018-11-08T23:07:50-05:00

salt. water. breathing. STRETCH. if its not joint, just run a lot (doesn't have to be 2 mile or the standard speed)...I would refrain from taking stuff for it unless its a medical issue

Response by SFC Private RallyPoint Member made Apr 9 at 2019 12:19 AM

2019-04-09T00:19:17-04:00

Preparation is the key. Plenty of H2O, and eating right.

Response by SSgt Private RallyPoint Member made Aug 21 at 2019 12:29 PM

2019-08-21T12:29:26-04:00

I’m 30 yrs young, 6’4, 228lbs and run a solid 3-mile under 21 mins some good days under 20 mins. I was a long distance running in high school, and well in the fleet you run...a lot. Best advice I can give you brother is not only to hydrate, ensure but to eat something a couple hours prior to the run, something small but contains solid nutrients, proteins, carbs you body needs. Aminos are great but that’s more beneficial for afterwards and muscle recovery. I also cut a good minute off my run time by just finding the right running shoe! I used adidas ultraboosts, amazing I can run for days. And yes most importantly your breathing, developing a rhythm with every step or every other. Hope we all helped in some way.

Response by MSG Private RallyPoint Member made Mar 20 at 2020 12:54 AM

2020-03-20T00:54:04-04:00

Side cramps are common for those that don’t run that often or train correctly. I used to get those all the time when I first joined the Nation’s greatest fighting force. I wouldn’t worry too much as ROTC will assist in with your running.

https://www.runnersworld.com/runners-stories/a20844604/how-can-i-breathe-easier-when-i-run/

Years of experience taught me that proper nutrition, well executed endurance training, and body awareness are the solutions. Proper nutrition is eating right and hydrating often (electrolytes during and after sessions). Think of it as putting the right fuel in a car. Putting sugar and other crap into your “gas tank” won’t be of any benefit and hinder your performance and overall potential. Because you’re taller, your body will have to work harder to deliver nutrition and oxygen to those muscles. This efficiency will develop over time, persistence, and good breathing technique. Establish a breathing pattern of “in on the left, out on the left” running at 170-180bpm. Break it down into increments up to 2 miles and beyond. Do some research online and find something reputable that works for you. I’ve found HIIT to be my favorite along with some long endurance runs mixed in. Now finally, listen to your body. Dynamic warm ups and cool downs are just as essential as the fuel you put in and the training you’ve endured. These will not only prep and calm your body, but also promote flexibility and mindfulness (think of yoga). The cramps are telling you you’re lacking something or doing something wrong so work to understand and fix it.

Oh, and don’t resort to supplements or PEDS. That’s 16 years of serving this great Nation and my Campaign Hat telling you what NOT to do.

How Can I Breathe Easier When I Run?

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