Cramping pains after running? Here's a quick guide to relief

November 2, 2023 | 3 min. read By Tim Kelly

A runner stops to breathe while experiencing a cramp during a run.

When you're new to running, there'll be some twists and turns, ups and downs, and unexpected bumps in the road. Also potholes — definitely watch out for those. After a good run, you may have some muscle soreness, especially in those first couple of weeks. But one of the most common pains during and after the run is cramping.

What is cramping?

Cramps are considered one of the most dreaded pains during or after running. But fear not, as they are usually minor and go away quickly if you take some simple proactive steps, which we'll cover below. Cramping can be loosely defined as a severe contraction of a muscle (or muscles) in the body and is most commonly caused by dehydration and overuse, especially when it comes to running. Knowing that cramps are a fairly common part of running and where they most commonly occur can help you minimise them. And when they do hit, you have a better chance of treating them.

Calf cramps while running

There are some common muscle cramps for new runners, as certain muscles take on more of the load of running than others. Calf muscles are notorious for cramps and are the most common cause of leg cramps after running. These muscles take plenty of stress on each step because they play a key role in both propelling you forward and absorbing the impact as your foot hits the ground. Other common muscles that can cramp up include the hamstrings, quads, and the muscles in the arch of your foot.

Stomach cramps

Stomach cramps are technically muscle cramps but are usually caused by shallow breathing or eating or drinking too much before your run. Runners experience both abdominal cramping and what is commonly referred to as "side stitches". As the name implies, a side stitch is cramping on the side of your body right below your ribs.

Chest cramps while running

While more commonly associated with legs, cramps can also occur in the chest or around the ribcage during a run. This is often linked to shallow breathing, fatigue, dehydration or overworked muscles and it usually not a cause for concern. Staying well hydrated, taking deep breaths and adjusting your pace can help keep these cramps at bay. If these don’t help, seek medical attention immediately.

Two runners with their feet striking the ground

How to avoid cramping

There are some simple steps you can take to reduce your risk of cramping during or after your run.

Drink plenty of water, but not right before a run. Drinking water helps keep the body hydrated, and staying hydrated greatly reduces your risk of cramping. Try to drink plenty of water, about 2–3.5 litres (or 10–15 glasses), throughout the day. However, to avoid period like cramps after running, drink no more than 120–175 ml within 15 minutes of your run. You can also supplement with electrolytes to replenish what you lose while sweating. Finally, bring a water bottle on your run and take sips throughout, especially on a hot day.
Breathe. We all breathe without thinking about it, but when you're out on a run (especially a tough one), it' easy for your body to tense up and take shallow breaths. When you feel fatigued, it's important to relax muscle tension and take deeper, more conscious breaths. This delivers more of that much-needed oxygen to your muscles.
Start out slow. If you're new to running, this simple step is key. Your muscles have not yet adapted to the stress of running, so it's important to start out at a slow, controlled pace. Equally important is to ease your way in and find time to recover. Take rest days, and don't add on more than 10% of your running volume from one week to the next.

How to recover from a cramp?

Keep your body moving with a few minutes of walking rather than abruptly stopping the run. This helps relax the muscles and bring your heart rate down slowly.
Remember to keep yourself hydrated and replenish your electrolytes that you lost during the run.
While you would be tempted to spend the rest of day after a run on the couch, active recovery with some light movement and exercises can help promote blood flow and reduce stiffness.

When should you see a doctor for running cramps?

While running cramps are quite common for runners, always pay attention to how your body feels. If you experience severe cramps that won’t go away, repeated craps even after hydration and recovery and cramps accompanied by dizziness nausea or chest pain, it is ideal that you seek medical help as soon as possible.

At some point in your running journey, you'll likely experience cramping. I wish I could say otherwise, but it's just a part of exercise. Following these simple steps can help reduce your risk of cramping and limit other pains after running. Remember to breathe, take it easy, and drink plenty of water!

If you’re still experiencing running cramps after trying the tips in our blog, check out our running shoes and clothing, to get started with the right kit.

Our writer's advice is intended for informational or general educational purposes only. We always encourage you to speak with your doctor or healthcare provider before making any adjustments to your running, nutrition or fitness routines.