Kick the Race Day Cramps with These Tips
By Virginia Laird
Holiday time is a great time to begin embarking on one or two holiday races. Participation in races such as these can help begin testing your love of marathons and short races. With a host of holiday fun runs it can be exciting to train for and enter in a variety of community fun runs. With that in mind health and wellness experts have suggested it is wise to prevent muscle cramps as you prepare to do your jog. A few tips they have to help you prevent these cramps include:
- Carb load prior to the race
- Make sure to train before race day
- Staying hydrated is key
Carb Load Prior to the Race
Loading up on carbs prior to the big race helps feed the muscles the nutrients necessary to perform well. Research suggests that the idea behind carb loading is to fill the muscles with glycogen and potassium. Both help to prevent cramps as the body loses sodium through sweat, which can lead to cramping. These experts remind racers to eat this meal a few hours prior to the race, as eating too close to the starting time can lead to nausea during the race.
Make Sure to Train Before Race Day
There are some who hear about holiday fun runs and impulsively commit to make this race be theirs. Some even believe they can show up on race day having avoided any training. Health and wellness experts suggest that jogging without proper conditioning and preparation can be a sure way to invite muscle cramps and injury. Before you commit to the community fun run, make sure you have a plan that allows you to fully prepare for the race ahead of time.
Staying Hydrated is Key
Hydration is key to many aspects of health. It is no shock that without maintaining proper hydration the systems of the body can have a difficult time functioning properly. However, many do not realize that a lack of proper hydration can lead to severe muscle cramps when participating in a holiday marathon or race. This is especially true while participating in exercise, and lengthy runs. It is suggested that you consume at least half of your body weight in ounces each day. When preparing to race, it is advised that you begin days in advance, making certain to consume enough water to keep you moving and cramp-free.
With these tips in hand you are sure to be able to cross the finish line without a trace of muscle pain cramping your style. See you at the starting line!
To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Tucson, Ariz.