improve your running

Improve Your Running

Are you a runner who wants to increase your cardio endurance for those marathons? Or maybe you’re new to running, and you just want to push it and get that first mile or two. Whatever your skill level—whether beginner or seasoned fleet-foot —  Bodyfeed Endurance Training will show you how to take your running to the next level.

Use interval training. There are several benefits to interval training that will help you get the most out of your runs, and increase your stamina.

  • Improve cardiovascular capacity. Endurance running can take wind out of you. By using the interval training, you’ll increase your anaerobic capacity (oxygen-depleting). And when you combine this with aerobic capacity (oxygen-building with easy runs and long runs), these will end up making you faster.
  • Burning calories. Bursts of energy (the high-intensity part of interval training) will increase the amount of calories you burn. This is true even for relatively short bursts.
  • It adds interest to your running routine. It may seem a small thing, but boredom with your normal running routine can make it much harder to stay motivated.

Perform steady intervals. This is the easiest way to incorporate interval training. You simply alternate equal periods of high and low-intensity running.

  • Start with a ten to fifteen minute warm-up. Start with a rapid walk followed by a slow jog, picking up speed at the end of the warm-up to break into a full run. This will make sure your body is properly warmed-up before you begin the intense speed work
  • If you are first starting out doing intervals, you need to train your body to get used to the hard intervals. Run at high speed for one minute followed by two minutes of slow running or walking. Repeat these intervals six to eight times. Do this for several weeks until you feel comfortable with the rest. Then lower your recovery/rest time by 30 seconds until you are running 50/50 burst (such as one minute burst followed by one minute rest). Make sure you and your body are ready to increase the intensity of the faster pace intervals and reduce your rest/recovery period before you reduce the rest/recovery time.
  • End with a fifteen to twenty-five minute cool-down. Ease from a run to a light jog, and then gradually slow to a walk towards the end of the cool-down period.

Use pyramid interval training. Pyramid intervals start with short bursts of high intensity and then build up so that the longest period of high-intensity training is in the middle of your workout. Then, you gradually pull back to the shorter burst of intensity before completing your cool down. This is somewhat more complex than steady intervals, and you may want to use a stopwatch to maintain your times.

  • Warm up for ten to fifteen minutes. As described above, begin with a rapid walk followed by a light jog, picking up speed at the end of the warmup so that you are running at high intensity at the end of the warmup period.
  • Run for 30 seconds at high intensity. Then, run at low intensity for one minute. Continue as follows:
  • 45 seconds high, one-minute, fifteen-second low.
  • 60 seconds high, one-minute, thirty-second low.
  • 90 seconds high, two minute low.
  • 60 seconds high, one-minute, thirty-second low.
  • 45 seconds high, one-minute, fifteen-second low.
  • 30 seconds high, one minute low.
  • Finish up with a twenty-minute to thirty-minute cool down, ending at a comfortable walk.
  • NOTE–> When you start out any interval training program, you need to make sure your body is adjusted and ready to start it. Doing too much too soon can lead to injuries. Just like when you are building up your mileage, you don’t just build up. You gradually build up. IF you are pointing to a specific race, you do longer intervals with longer rest several months before the race. As the race approaches, you increase the intensity and shorten the recovery.

Do variable intervals. If you play sports like tennis in addition to running, you know that speed and stamina requirements vary according to the conditions of the game. Variable intervals help you to mix up short and long high-intensity intervals in an unpredictable pattern, which more closely mimics the irregular bursts of speed that are part of typical playing conditions.

  • Warm up for ten to fifteen minutes of easy running.
  • Mix it up. Run for two minutes at high intensity and then jog slowly for two-minutes, thirty-seconds. Run at top speed for 30 seconds and then jog for 45 seconds. Mix up your intervals at random. Just make sure that you rest for longer periods after longer high-intensity intervals than you do for short bursts. When starting out, keep your rest periods slightly longer until your body is ready to shorten the rest intervals.
  • Cool down for fifteen to twenty-five minutes.

Use the interval setting on a treadmill. When you run intervals on a treadmill, the machine mixes up both the speed and the incline, presenting you with new and unpredictable challenges. Just make sure to warm up and cool down afterward if these periods aren’t built into the interval training program.

Add weight training to your running. Weight training increases your running economy, which means that you use oxygen more efficiently during your run. Try doing free weights, machines or other strength training exercises three times per week.

Do high-powered bike intervals. Pedaling on a high-tension exercise bike setting works your leg muscles even more than running uphill, without the impact on your joints.

  • While you pedal on an exercise bike, gradually increase the tension until you can barely move the wheel.
  • Stand up and do intervals of pedaling as fast as you can. Rest and lower the tension between intervals. For example:
    • Stand and pedal at high tension for 30 seconds. Then sit, lower the tension and pedal more slowly for 1 minute.
    • Keep alternating between standing and pedaling at high intensity and sitting and pedaling at low intensity for 1 minute.
    • You can also perform pyramid intervals of 30, then 45, then 60, then 90 seconds. Then, bring it down by doing 60, 45 and then 30 second intervals. Be sure to do the lower-intensity seated pedaling between the high-intensity intervals.
  • Sign up for a spinning class—the instructor will guide the class through a prepared set of pedaling exercises that will dramatically increase your stamina.

Swim some laps. You can either swim as a break after a hard workout or simply include some swimming to change up your routine. Swimming has the added advantage of working your upper body muscles, which are typically underdeveloped in runners.

Increase your mileage by 10 percent per week. For example, if you run 2 miles per day, then add 2/10 miles to your daily run for a week. Continue adding 10 percent to your run to increase your stamina. But make sure to alternate your training. For example, if you run 20 miles a week, you will increase it to 22 miles the next week. But the week after that, bring your mileage back down thus allowing your body to adapt (so run maybe 18-20 miles). Then the week after that, take it up to 25 miles a week, followed by reducing your mileage to 21-23 miles then following week. Gradually build up your running. AT what mileage to peak depends on your race you would like to do.

Take a long run on the weekends. If you’re used to running 2 miles per day during the week, then take a weekend run for 4 miles.

Run slower and longer. For example, run at 60 percent of your capacity for longer distances. The long run is meant to help build stamina, and it is not a race. Make sure to take easy days before and after these runs.

Try plyometrics. Plyometrics exercises like jumping rope and skipping drills can help to improve your running mechanics by lessening the amount of time that your feet stay on the ground.

Increase the pace at the end of your runs. For the last quarter of your workout, run as quickly as you can before cooling down. This exercise will help you to counteract late-race fatigue.

Run on changing terrain. Whether you’re running outdoors or on a treadmill, change your incline frequently to give your cardio workout a boost.

Change your diet. Cut out refined carbs and eat more lean protein and vegetables. Also, eat smaller, more frequent meals.

Set a schedule. It will help to stick with your regimen if you make a schedule, and stick to it. It will help you accomplish your goal of increasing your stamina, and will also give you an opportunity to gather metrics: do you maintain a steady pace? Are you able to run longer or or faster (or both), or have you reached a plateau? Here is a sample schedule that will help you develop both endurance and speed:

  • Day 1 – Steady Intervals. Warm up for 15-20 minutes, then run at high speed for one minute followed by one-minute, fifteen-seconds of slow running or walking. Repeat these intervals six to eight times. Maintain a steady time for each phase (using a stopwatch), and then cool down 20-30 minutes, gradually slowing to a walk.
  • Day 2 – Easy run day (only 2-5 miles, depending on you and your running experience).
  • Day 3 -Pyramid intervals. Warm up for ten to fifteen minutes, and then run a pyramid interval set, as described above.
    • Run at a comfortable pace for 15 minutes, then do a variable interval set.
    • Finish up with a twenty to twenty-five minute cool down, ending at a comfortable walk.
  • Day 4 – Easy run (2-5 miles,depending on you and your running experience).
  • Day 5 – Easy run (2-5 miles,depending on you and your running experience).
    • This might seem like a lot of rest, but then you did run pretty hard on Day 3. And given you are running long on Day 6, it would be best to be well rested when you run long.
  • Day 6 – Long run. Start slowly and run at an easy, conversational pace for 40 to 90 minutes. It is helpful to have a friend or family who is willing to run with you, or at least follow along on a bike.
  • Day 7 – Rest day (2-5 miles, depending on you and your running experience. Every 8th week, take the day off.)

Mix it up a little. Push yourself once every three weeks or so with this technique:

  • Find a local track or flat surface of about 1/4 mile (400 meters) to run on. Avoid streets, as they are too curved; the curb foot will be noticeably lower than the street-side foot.
  • Stretch with dynamic stretches (not static) and do a light warm up (e.g. 25 push ups or jog).
  • Do a 1/4 mile sprint followed by a 1/4 mile jog. Do the sprint and jog routine for at least 2 miles.
  • Exceed your reach. Once you’ve reached your limits of duration, make note of the time and the location of your run. Keep that as your minimum distance/duration, and try to beat that number. As you improve, raise your baseline.
  • Do a cool down. After every run, you do not just want to stop running. Walk the run off till your heart rate is moderate. Then stretch.

Make a commitment. Do not quit your regimen, do not tell yourself you’ll do it tomorrow, do not tell yourself you’re too tired, and do not tell yourself you’re too busy. Run in the morning to get it over with.

Final Tips

  • Make sure you never quit. If you think you’re not getting better it’s not true.
  • You know that saying, ‘Now or Never’? It’s true! Even if you’re not getting thinner, you’re getting fitter!
  • Running in hot weather requires a lot of water to keep your body hydrated so always be prepared with water
  • Use ankle weights for an extra challenge.
  • Get tips from other runners. Join a running club or try an online forum to learn tips from others who have successfully increased their running stamina.
  • Keep a journal containing the details of your running routines. You’ll be able to see at a glance how you’ve improved over time.
  • Contact Bodyfeed Endurance Training to set your training program –
New Orleans 70.3

Guide for Nola Ironman 70.3

Are planing in do a Ironman 70.3 ? So many choices all over the world ! How about pick New Orleans Ironman 70.3 , a perfect combination for race, fun and food and much more ! ! !

The Ochsner IRONMAN 70.3 New Orleans is comprised of a 1.2 mile swim, a 56 mile bike, and 13.1 mile run.

new orleans 70.3 run

 New Orleans is one of the world’s most fascinating cities. Steeped in a history of influences from Europe, the Caribbean, Africa and beyond, it’s home to a truly unique melting pot of culture, food and music.

new orleans

You’ll find bowls filled to the rim with gumbo, late nights in dark jazz clubs, strolls through historic neighborhoods, and tantalizing festivals throughout the year. Come down and experience New Orleans, one of America’s most culturally and historically-rich destinations.

The Ironman 70.3 New Orleans is usually dated on same dates of the French Quarter Festival. FrenchQuarterFestivalFrom its beginnings as a small neighborhood celebration more than 30 years ago, French Quarter Festival has grown into “The World’s Largest Block Party.” Visitors can join locals to celebrate the best of Louisiana music, food, and culture at New Orleans’ largest free festival.

Featuring more than 800 musicians on 20 stages, 65 food and beverage vendors, works by New Orleans’ top artists, and kid-friendly attractions, French Quarter Festival spreads over the five or six blocks between Bourbon Street and the Mississippi Riverfront. There is no admission charge and fences do not enclose the festival site. Festival goers are free to come and go as they would at any block party.

French Quarter Festival embodies what the city’s French founders called “Le joie de vivre” – “The joy of life.” Mark your calendar for the weekend of April 10-13.

With all this festivities you must been asking your self , how I can find a place to stay ? that is not a problem, surrounding cities in a mile radius of 10 miles have a nice hotels and restaurants, Metairie is a nice and near place to New Orleans  that you can add to your list as a option of place  to stay and eat, with a variety of hotels and restaurants it does make a difference since Hotels at Downtown New Orleans could be Sold Out as French Quarter Festival is usually on same dates of the Ironman New Orleans 70.3.

You also must be thinking where you could do some light training to stay active as depending on distance that you coming from could be long and you may want consider show in up few days before race day to get some rest and also stay a few days extra to enjoy the city. You do have a few options: If you staying at city of New Orleans, the  New Orleans City Park and Audubon Park offers a run path and also a bike path. There’s also a nice running path is at St Charles Ave as locals run up and down in between the  street car path, not forgetting that you have a nice bike and running path by Mississippi River Levee. One place that you can also consider is by Lakeshore Drive, there is a place called Swim Hole, where locals meet up for a bike ride, running and also a nice  swim at Lake Pontchartrain. If you staying in Metairie you can go to the Levee of the Lake Pontchartrain , there is a nice running and bike path that goes from Harbor Marine at West End all the way to  The City of Kenner. Some swimming can be done at Lake Front Arena as they have a indoor and outdoor pools for public use at the $5.00 cost per person.

Visit for more information about things to do, hotels and restaurants list.

For a full information about Ironman New Orleans 70.3 visit

Enjoy our Ironman New Orleans 70.3 and make sure to check out the city of New Orleans


Post-Workout Recovery

Post-Workout Recovery Drink

Post-Workout Recovery

  • Helps minimize muscle soreness after strenuous activity
  • Supplies essential components for muscle repair to optimize muscle recovery
  • Helps maintain and restore energy supplies during and after physical activity
  • Contains branched-chain amino acids to support muscle recovery, growth and endurance.

Post-Workout Recovery Sports Drink contains more than 30 vitamins, minerals and other nutrients that support the muscles’ metabolic processes in recovery and helps minimize occasional soreness after workouts. Post-Workout Recovery combines the muscle-supporting nutrition used by hundreds of professional and world-class athletes across the United States. Post-Workout Recovery helps enhance physical performance and endurance while supplying essential components for muscle repair and gain during and after physical activity. The unique blend of high-quality protein combined with glucose polymers and other carbohydrates, gives the body energy and structural support.

Post-Workout Recovery also contains branched-chain amino acids to support muscle recovery, growth and endurance. Finally, the antioxidants present in this advanced sports drink help the body ward off free radicals that are commonly produced as a result of exercise.

Is this you?
Someone who wants to minimize the soreness experienced after exercising
Someone who is looking for better muscle recovery
Someone who wants to enhance your current exercise and/or weightlifting program
Someone who wants to gain lean muscle mass


  • For ages 12 and older.
  • Blend, shake or briskly stir contents of one pouch into 10 fluid ounces of water or the beverage of your choice.
  • For short-term recovery, consume within one hour following a workout.
  • For long-term recovery, consume in the evening.
  • For additional benefit, consume Post-Workout Recovery Sports Drink within one hour before a workout.

KEY INGREDIENTSSoy protein powder, branched-chain amino acids (BCAA), chromium, casein (modified), medium-chain triglycerides, creatine, gamma-oryzanol, vanadium (vanadyl sulfate), calcium, magnesium, zinc, sodium, potassium, eleuthero root, carbohydrates


Age will never be a problem

The great thing about triathlon is that whatever your age it’s not too late to start.  This sport even has a Age Group category for 80+ year old.  We all get involved in the sport for different reasons and my two profile guests are no exception.

Ian Hay (57 year old) thought it was a natural progression from just cycling and he enjoyed the other triathlon activities and meeting like minded people in the sport.  John Telich (aka the triguyJT aged 60 years old) was a specialist marathon runner in the 80′s and decided to change his focus and after he tweaked his ankle, so adding cycling and swimming to the mix was a sensible idea.  It only took him one race to be hooked.

Ian and John are motivated in the sport of triathlon because the long term health benefits are very apparent to both of them.  Ian gets a great sense of accomplishment, confidence and pride.  He also knows that he looks better, feels better and is much healthier than about 90% of people his own age.  John has the same healthy view with aspirations to be racing into his 80′s.

Both gentlemen enjoy swimming with Ian covering around 1200-1500 meters per swim session and John around 2500 meters per session.  Ian joined a masters swim group and after 3 months he is a far better swimmer than when he first started.

Ian suffered a big training set back when his bike slid on some wet train tracks – ouch!  Lucky nothing serious or at least nothing broken, as he was left with just a sore hip and shoulder.  Five weeks of rest was enough to make a full recovery.  Apart from that incident, both have remained relatively injury free, with just the usual over taxing aches and muscle stiffness.

“Get there early” is the motto for both triathletes regarding race day.  It also puts you in a better mindset to be nice and relaxed before the big event.

Both athletes start a pre-race meal with coffee.  Peanut butter is also a favorite.  Ian also likes Oatmeal with various fresh berries and John sticks with the traditional peanut butter and jam with banana.

The Garmin sports watch is John’s favorite gadget, while Ian is thinking about getting the Garmin Forerunner, which would be ideal to set his training goals.

The best piece of advice for newbies entering triathlon. 
Ian says the most important thing he learned is to “measure yourself against yourself”.  We all learn, develop and progress at different rates, for different reasons and we will have success and setbacks that are completely unique to us.  It can be fun to measure yourself against others, but never lose focus on “what you can do now, compared what you could do when you started.” 

John says “Treat your first race as a start of a new adventure.  It’s the first race of many, spread over the years.  I have done more than 100 races and always think long term.”

Thanks for the feedback guys and may I wish you both a long, healthy and successful triathlon adventure.

Amino Acids

The Benefits of Amino Acids

Protein is considered the Holy Grail of sustenance; especially for those who are fitness inclined.  Put simply, proteins are worth the sum of their parts. Our systems require amino acids; they are the fundamental building blocks of our tissues and the singular component of protein. All amino acids are important to our health, but it is particularly necessary to ingest essential amino acids (i.e., those our body is unable to naturally produce).

So, amino acids are capable of building our bodies, but what else are they capable of? According to research by Dr. Ewan Ha of Functional Ingredients Research Inc., amino acids have a variety of potential benefits for the body.  For instance, many base components of amino acids have the capacity to “modulate adiposity, and to enhance immune function and antioxidant activity.” In layman’s terms, that means amino acids can help combat fat buildup and boost your immune system. They’re not just good at making you ripped; they can help keep you strong as well. After all, antibodies are made mostly of amino acids in the first place.

Amino acids aren’t just useful for muscle development and immune strength — they may also be key players in the development of your central nervous system.  According to Dr. John W. McDonald of the Johns Hopkins University Department of Neurology, amino acids may “exert trophic influences affecting neuronal survival, growth and differentiation during restricted developmental periods.”

Now that you’re well versed in the benefits of amino acids, how can you incorporate these building blocks into your own diet? According to the National Institutes of Health, meat is the most easily digestible source. Of course, to avoid high cholesterol and other pitfalls, lean meats are your best bet. They recommend 2 to 3 ounces of cooked lean meat (beef or pork — pick the round, top sirloin or tenderloin cuts and trim the fat; bison is also a great option), poultry (think chicken or turkey with the skin removed), or fish (shellfish works too).

Eggs contain plenty of amino acids, as well, and vegetarian sources include pinto, kidney, and black beans, lentils, and soy products like tofu and tempeh. And for a quick snack, you can also choose sunflower seeds, walnuts, peanut butter, or even cheese. Of course, always consult with your doctor before making any changes to your diet.

base performance

Base Performance and Bodyfeed Endurance Training

Bodyfeed Endurance Training is proud to announce a new Sponsorship with from Base Performance.

Now you Can find Base Performance Products at Bodyfeed Multi-Sport Store

Keep you eye on Bodyfeed Facebook page,  and Bodyfeed Twitter Page , we will be giving up a FREE SAMPLES of Base Performance products really soon. Make sure to like us on Facebook and also follow us on Twitter

About BASE Performance

BASE Performance provides premiere nutritional supplements for endurance athletes. BASE has developed a unique and simple system with a variety of products for endurance athletes to improve performance, gain lean muscle, increase endurance and enhance recovery.


Athletes know the value and importance of base training. The theory behind BASE Performance is no different.


Having a strong base nutritionally will allow athletes to maintain a healthy body so that they can train, recover, adapt and get stronger so that they can perform at their best.


BASE Performance founder, Pro Triathlete Chris Lieto knows how important it is to keep healthy and strong throughout the year. After years of learning, trial and errors, mistakes and triumphs, he has found a nutrition solution that includes the BASE Performance products.


Family owned & operated

BASE Performance is a small family run business. We are in this to help athletes reach their individual potentials and hopefully inspire others to pursue goals they once thought not acheivable.

Chris is also actively involved in his non-profit, and Paul is Founder & Editor of


What are Cramps? How to prevent Cramps

A muscle cramp, technically, occurs when your muscle tightens and shortens causing a sudden severe pain.

Muscle cramps generally result from overexertion and dehydration. When you don’t have enough fluid in your system, it leads to an electrolyte imbalance that causes your muscles to cramp up. Electrolytes are minerals such as sodium, magnesium, calcium and potassium that help the cells to function normally. An imbalance occurs when we have too much or too little of one or more electrolytes in our system. The main electrolytes affecting muscle cramping are potassium, sodium and calcium.

Cramps may also occur after inactivity, such as sitting too long in one place without moving a muscle. Sometimes you can even get a cramp when you’re just lying in bed, though researchers cannot define a definite cause.

Most often people get cramps in their calves, however, you can also get them in your thighs, feet or just about any muscle. Cramps can be eased by a few simple methods as mentioned below.

What are LEG CRAMPS?

Cramp is a term often used to refer to a painful, involuntary contraction of a single muscle or a muscle group.

Leg cramps frequently occur in the legs of elderly patients and can be extremely painful.

Severe leg cramps my be followed by residual tenderness and evidence of muscle fiber necrosis, including elevation of serum creatinine kinase.

Cramps in the calf muscles are so common as to be considered normal, but more generalized cramps may be a sign of chronic disease of the motor neuron.

Complaints of muscle pain and muscle fatigue are among the most frequent symptoms offered by patients. The decision as to which patients require extensive diagnostic tests can usually be made by history, examination, and routine blood studies.

Muscle cramps can be particularly troublesome during pregnancy, in patients with electrolyte disturbances (hyponatremia), and in patients on hemodialysis.

Spasms (abnormal movements of muscle) may arise from abnormal electrical activity of the central nervous system (CNS) mediated via the motor neuron or occur within the motor neuron or muscle fiber itself.

Causes of LEG CRAMPS

No one knows for sure what causes nocturnal leg cramps. In many cases, there doesn’t seem to be any specific trigger. However, sometimes the cramps are caused by overexertion of the muscles, structural disorders (eg, flat feet), standing on concrete, prolonged sitting, inappropriate leg positions while sedentary, or dehydration.

Less common causes include diabetes, Parkinson’s disease, hypoglycemia, anemia, thyroid and endocrine disorders, and use of some medications.

Some viral and bacterial infections may also induce the occurrence of muscle spasm. Other health problems that are also known triggers of this muscle problem include diabetes, circulation anomalies, dermatomyositis, thyroid disease, and rheumatoid arthritis.

In many cases, it is impossible to determine the cause of the leg cramps.

Muscle cramps can arise from spontaneous firing of special nerve groups followed by contraction of certain muscle fibers.

Cramps that are recurrent and localized to one muscle group may suggest nerve root disease.

Treatment of LEG CRAMPS

The decision to treat a patient with leg cramps depends on the severity and degree of impairment.

If the pain is mild and self-limiting, topical and/or oral non-prescription analgesics may be appropriate. (Specific products may be recommended by a physician or pharmacist.)

For more severe pain or if the pain is referred, the patient should see their physician for further evaluation.

Quinine Sulfate is usually the prescription drug of choice for leg cramps.

Heat Cramps Overview

Heat cramps are painful, brief muscle cramps.

Muscles may spasm or jerk involuntarily.

Heat cramps can occur during exercise or work in a hot environment or begin a few hours later.

Heat cramps usually involve muscles that are fatigued by heavy work such as calves, thighs, and shoulders.

You are most at risk if you are doing work or activities in a hot environment – usually during the first few days of an activity you’re not used to.

You are also at risk if you sweat a great deal during exercise and drink large amounts of water or other fluids that lack salt.

What are nocturnal leg cramps?

These cramps are sudden, involuntary contractions of the calf muscles that occur during the night or while at rest.

Occasionally, muscles in the soles of the feet also become cramped. The sensation can last a few seconds or up to 10 minutes, but the soreness may linger. The cramps can affect persons in any age-group, but they tend to occur in middle-aged and older populations.

Nocturnal leg cramps should not be confused with restless legs syndrome, a crawling sensation that is relieved by walking or moving around. Although uncomfortable, restless legs syndrome typically does not involve cramping or pain.

What can I do to prevent these cramps?

To stave off future episodes of nocturnal leg cramps, consider the following tips:

Drink six to eight glasses of water daily. Doing so will help prevent dehydration, which may play a role in the cramping.

Stretch calves regularly throughout the day and at night.

Ride a stationary bicycle for a few minutes before bedtime. This activity can help prevent cramps from developing during the night, especially if you do not get a lot of exercise during the day.

Keep blankets loose at the foot of the bed to prevent your toes and feet from pointing downward while you sleep.

Do aquatic therapy regularly during the week to help stretch and condition your muscles.

Wear proper foot gear.

How can I make cramps go away?

When cramping occurs, try these steps:

Walk on or jiggle the affected leg and then elevate it.

Straighten the leg and flex your foot toward your knee. Grab your toes and pull them upward toward your knee. You should feel your calf muscles stretching.

Take a hot shower or warm bath, or apply an ice massage to the cramped muscle.

First, relax the tightened area.

You should gently massaging the area that’s cramped, whether it’s a crick in your calf from over exercising or a spasm in your feet. Second, stretch the muscle out slowly and gently, as long as you don’t feel pain. For calf cramps, do a wall stretch. Stand about three feet away from the wall, with your knees straight and your heels on the floor. Lean into the wall, supporting yourself with your hands. You will feel the stretch of your calf muscles. Hold for 60 seconds and repeat three times.

You should also make sure to drink plenty of fluids.

If you get muscle cramps after exercise, drink water or a sports drink or juice to rehydrate and restore your electrolyte balance. Most of the time water will be sufficient to rehydrate you, however, you are then better off choosing a sports drink containing electrolytes.

Other Cramp Relieving Tips Include:

1. Increasing Your Vitamin C Intake

Increasing yoru intake of vitamin C can help keep your muscles from cramping. It is recommended to consume timed-release vitamin C capsules twice a day, 1,000 milligrams in the morning, and 1,000 milligrams at night. Bear in mind that some people may experience diarrhea when taking more than 1,200 milligrams of vitamin C a day.

2. Toe The Line On Pain

If your calf muscles are susceptible to recurring cramps, they are probably weak. You can build them up with simple strengthening exercises. It is recommended to perform toe raises. Simply rise up on your toes, hold for 5 seconds, then return your heels to the floor. Repeat 15 to 20 times, two to three times a day. To enhance the benefits of exercise, you may want to try holding dumbbells at your shoulders.

3. Try Sports Drinks

If you are low in sodium or potassium, you might be prone to cramping. The reason is that both minerals are electrolytes, which regulate muscle contractions. Sports drinks such as Gatorade can help replenish your supply of sodium and potassium. It is recommended diluting drink with a little water, so that your body absorbs it better.

4. Turn Up The Heat

For recurring cramps, it is recommended regular applications of moist heat to the affected muscle. Warm the muscle for 10 to 15 minutes, five or six times a day. Continue the applications every day until there is no trace of cramping.

5. Rub The Right Way

Massage the calf, arch, and toes with baby oil for 5 minutes, using a back-and-forth motion, across the length of the muscle. Rolling over the affected muscle from side to side with the palms of your hands can also help.

6. Fill Up With Fluids

Keeping yourself adequately hydrated can help prevent cramps. Be sure to top off your tank before and during any physical activity, especially if you are working up a sweat in hot weather. You should drink 8 to 12 ounces of fluid before you start exercising. Follow up with 4 to 8 ounces of fluid every 30 to 45 minutes while you are working out.

7. Counter The Contraction

You can gently relax a cramped muscle by guiding it through its normal range of motion.

For a cramp in your calf, it is recommended to hold your calf with one hand while pulling your foot toward you with the other hand.

The same instructions apply for a cramp in your foot, just place your hand in the arch of your foot instead of on your calf. In both cases hold the stretch until you feel the cramp release.

8. You may also undo a cramp with ice.

Ice is both a pain reliever and an anti-inflammatory. Try massaging the area with ice for no more than ten minutes or until the area is bright red, which indicates that blood cells have returned to heat the cramped muscle. If ice is too uncomfortable, try heat. Heat improves superficial blood circulation and makes muscles more flexible, so some people find that heat is more soothing for muscle cramps than ice. Try a heating pad for 20 minutes at a time or even a warm shower or bath. Make sure to massage the muscle with your hands following ice or heat.

Nocturnal muscle cramps can often be prevented by doing leg-stretching exercises, such as the one outlined below.

1. Stand 30 inches from the wall.

2. While keeping your heels on the floor, lean forward, put your hands on the wall, and slowly move your hands up the wall as far as you can reach comfortably.

3. Hold the stretched position for 30 seconds. Release.

4. Repeat steps 1 through 3 two more times.

5. For best results, practice this exercise in the morning, before your evening meal, and before going to bed each night.