Marathon Training - How to Avoid Leg Cramps

Most marathon runners have experienced leg cramps at one time or another. This can be a sudden cramping as your leg muscle seems to curl into a ball, with excruciating pain forcing you to stop, or it can be a gradual tightening of your muscles to the point where each step becomes highly painful. Following are some ways to help you avoid this frustrating problem while your marathon.

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What Causes Cramps?

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Actually we don't know exactly what causes cramps! There are many theories about this and potential causes along with dehydration, the loss of electrolytes and minerals, and muscle fatigue. Newer theories believe that cramps are caused by an imbalance in the middle of nerves and muscles. Other factors complicated are age and body weight.

Marathon Training - How to Avoid Leg Cramps

Avoiding Cramps

Here are some recommendations for minimizing the chances of getting cramps while you are running the marathon.

Sufficient Training

You need to be well trained for the race. If your muscles are pushed beyond their training limits this will make them much more susceptible to cramps.

Stretching

Make sure to stretch your leg muscles while your training and on marathon day. Many runners neglect this prominent point, even though it does help forestall the muscles from tightening up.

Electrolyte replacement

Although there is no real proof that electrolyte drinks have any advantage over water, a drink of Gatorade or similar beverage will probably help.

Potassium Intake

This can also help forestall muscle cramps. Foods such as bananas are great sources of potassium and are fairly easy to digest. Some runners also use salt tablets while the run to avow sodium levels - especially on hot days.

Hydration

Studies have shown that lower levels of hydration do not cause cramps. You should still make sure to take plentifulness of water while the marathon though - dehydration is someone else problem!

Your Race Pace

Tired and overworked leg muscles are a specific cause of cramps. This is why they are more likely to occur later on in the race. The best explication is to run somewhat slower for the first half.

If You Do Get Cramps...

Here are some things you can do to help:

1. Stop and stretch the cramped muscles. This may take any attempts before the cramp subsides

2. Applying pressure to the affected muscle can help. Press into the sore muscle with your fingers for about 10 to 15 seconds at a time.

3. Take a drink Gatorade or something similar

4. Try walking for a while. This will help to ease the pain in your muscles.

For more information on leg cramps, or marathon training in general, click on the links in the author's bio' below.

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