How are cramps caused during a run and how can you prevent them?

Cramps are caused by to much intake of food before a run or dehydration, to prevent cramps before a run drink plenty of water and eat carbohydrates before running instead of other food and don't intake much.

Cramps can be caused by one of these 3 reasons:
1. poor digestion due to eating or drinking too much.
2 electrolyte imbalance
3. insufficient carbohydrates and poor stretching.
use the following tips to prevent cramps:
1. eat 2 hours before running and avoid heavy food and fried food.
2. stay hydrated for the race.
3. maintain and practice deep breathing.
4. drink electrolyte fortified sports drinks to keep your electrolytes balanced.
5. do stretches and warm ups before the race.
6. go for a massage to relax muscles and increase blood flow.

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