How to avoid painful quad cramps
Exercise-induced muscle cramps are relatively common among distance runners and quad pain can be a disconcerting feeling. Even if you hydrate well and stretch regularly before a race you might be prone to quadricep cramps particularly when running marathons.
Quadricep cramps typically occur when muscles are used repetitively, which is certainly the case when running 26.2 miles. Possible causes include electrolyte imbalances (not enough sodium and/or potassium), fatigue and running in hot temperatures.
'If your quads cramp up during a marathon, your best course of action is to stop and gently stretch the affected muscle. Massage can also help, but you really need to prevent cramps from occurring in the first place,' says physiotherapist Irene McClay.
Top tips for avoiding quad cramps
The first thing to ensure is that your quads are gently stretched before a run, and thoroughly stretched afterwards. The next thing is to ensure you drink plenty of fluids, especially when exercising in hot temperatures. Energy drinks that contain both carbohydrates and electrolytes are ideal. You also need to ensure you’re consuming the recommended dietary allowances of potassium, sodium, calcium and magnesium in your diet. The easiest way to do this is to pop an electrolyte tablet into one of your water bottles. Once you have drained the bottle refill it with water and pop in another tab.
You can also incorporate plyometric exercises such as bounding and hopping into your running sessions, to improve the strength and endurance of your leg muscles. McClay says an ideal time to incorporate plyometrics is before a speed session after warming up and performing dynamic stretches.
'It only takes an extra 10 to 15 minutes to do the following exercises, and you will certainly feel the benefits,' she says.
First, run 40 to 50 metres with a slightly exaggerated stride. Jog back, and repeat three more times. Next, bound for about 30 metres, paying particular attention to pushing off with each leg as strongly as you can. Again, repeat this three times.
Finally, hop – trying to soar as high as you can without over-stressing your legs. Alternate between legs, with perhaps two 20-metre efforts on each leg.
'Improved strength and endurance is not something that will develop overnight, but if you persevere with this type of session once or twice a week, you should notice a difference after a month or so,' says McClay.
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