i just got back from running three miles and i was craming bad?

It's the lack of water. You should have atleast 5-6 bottles of water a day. If it was your sides though it could also be a salt deficiency. So increase your water and if your still cramping try stretching afterwards too and adding a lil more salt to your food!

You got the first part right, water is extremely important. Stress the water intake..but don't do it directly before, that will just make you cramp more haha. Just stay hydrated.

The miracle food for cramps are bananas. They have potassium in then, and that's great to prevent cramps. Just remember that eating one banana, one day isn't going to do much. Try to have one day, one every other day..that kind of thing.

Stretching is very good.

But if you get cramps anyways... one thing you can do which apparently helps ( you can't do this while running haha) is pushing where the cramp is, kind of hard, then bending over. Or if its during the run... focus on breathing out when the foot with the side of the cramp hits the ground. These are all for stomach cramps.

As for other muscle cramps.. hydration is def. key. If you're cramping in your legs, there is not enough oxygen getting to the muscles. You get that from drinking. Always stretch to prevent knots, and of course, cramping.

hope this helps :) good luck!

cramping usually happens when your muscles are not getting enough oxygen to perform drink water early before you start running also try granola bars they should increase your stamina and eliminate cramps

yeah your problem was that you didn't drink water because it causes dehydration and the average person looses an average of a gallon of water after exercising which causes cramps!

Banana's, water and stretching