Cramps—sudden, painful muscle contractions—are a familiar challenge for many runners. They can occur at the very beginning or in the final meters of a race, often without warning, and can seriously hinder performance or even force a runner to drop out. As Wizz Air Sofia Marathon 2025 approaches—scheduled for October 11 and 12, with the 5K FIB Mass Run taking place on Saturday and the 10 km, half marathon, and classic marathon distances on Sunday—the topic of cramps becomes increasingly relevant for both amateur and seasoned runners.

What Are Cramps and Why Do They Happen During Running

Cramps are involuntary, sudden muscle contractions, often accompanied by sharp pain. They most commonly affect the calves, thighs, or foot muscles. While the exact mechanism is not fully understood, cramps are believed to be caused by prolonged physical exertion, dehydration, electrolyte imbalance (especially sodium, potassium, calcium, and magnesium), muscle fatigue, and disrupted neuromuscular coordination.

Risks and Who’s More at Risk

Cramps occur more frequently among runners due to muscle fatigue and the loss of fluids and salts through sweating, especially during high temperatures or over long distances. They can lead to falls, injuries, and premature withdrawal from a race.

Some individuals are more prone to cramping. Older runners, people with greater muscle mass, and those with a history of frequent cramps fall into the higher-risk category. Women tend to report fewer cramps, although this may also be due to differences in physiology or workout intensity. Diets low in magnesium, potassium, and sodium can further increase the risk.

Can They Be Prevented – The Role of Preparation

Consistent and gradual training is the first step in preventing cramps. The better conditioned the muscle, the less likely it is to seize up. Increasing training volume and intensity should be done progressively, with sufficient recovery time in between. Stretching and strengthening muscles—especially the posterior chain (calves, hamstrings, glutes)—can also reduce the risk.

Hydration plays a crucial role. Regular intake of water and electrolytes should be part of any training routine. Recovery between sessions, including quality sleep, is also linked to lower cramp risk.

How to Prepare Before Race Day

In the days leading up to the race, hydration should be a priority—without overdoing it. Dinner on the night before should be balanced, with carbohydrates, moderate fats, and enough salt. Alcohol and excessive caffeine should be avoided. On race day, a light breakfast with carbohydrates and fluids is optimal.

Nutrition and Hydration During the Run

During the race, it’s advisable to take in electrolyte drinks, gels, or sodium and magnesium tablets. These help maintain muscle function and reduce the risk of cramping. Drinking small sips of water at refreshment stations is more effective than consuming large amounts at once.

Foods That Help Prevent Cramps

Diet can play an important role in preventing muscle cramps. To support electrolyte balance and muscle function, it’s important to consume foods rich in potassium, magnesium, calcium, and sodium.

Good sources of potassium include bananas, baked potatoes with skin, dried apricots, avocados, and orange juice. Magnesium can be found in pumpkin seeds, spinach (whether raw, in smoothies, or cooked), dark chocolate with high cocoa content, various beans, and oats. Calcium is easily obtained through yogurt, milk, cheese, tofu, sesame tahini, and canned sardines with bones. Sodium, which is lost through sweat, can be replenished with moderately salty foods such as chicken broth, traditional Bulgarian white brined cheese (sirene), or homemade soups.

Including these foods in the diet—for example, an oatmeal breakfast with banana and tahini, a lunch salad with avocado, cheese, and roasted chicken, or a dinner of potatoes, spinach, and fish—not only reduces the risk of cramping but also supports faster recovery after running.

What to Do if a Cramp Occurs

If a cramp does occur, the most effective short-term response is to stop and gently stretch the affected muscle. Massaging and gently moving the muscle can also help. Continuing to run on a cramped muscle is not only painful but can also be risky, possibly leading to more serious injury.

Did You Know?

Studies show that more experienced runners and those with better aerobic conditioning are less likely to suffer from cramps—not because they’re immune, but because their muscles are more adapted to prolonged effort. One of the most famous cases in marathon history is that of world record-holder Paula Radcliffe, who had to withdraw from the 2004 Athens Olympic marathon due to a cramp that made it impossible for her to continue.

Wizz Air Sofia Marathon 2025 will gather thousands of participants for whom good preparation is key to crossing the finish line with confidence. Dealing with cramps begins long before the race—with attention to food, movement, and recovery.

Photo: KrisoK Photography