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 extremely painful. Following are some ways to help you avoid this frustrating problem during your marathon.



What Causes Cramps?


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


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 during your training and on marathon day. Many runners neglect this important point, even though it does help prevent 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 prevent muscle cramps. Foods such as bananas are great sources of potassium and are fairly easy to digest. Some runners also use salt tablets during the run to maintain 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 plenty of water during the marathon though - dehydration is another problem!


Your Race Pace


Tired and overworked leg muscles are a definite cause of cramps. This is why they are more likely to occur later on in the race. The best solution 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 several 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 relieve 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.


Mike is a fitness enthusiast, runner and walker. He has completed over 25 marathons and is co-author of the book "Marathon Training Tips". For more information on dealing with leg cramps and other training advice visit Mike's marathon training website; 26.2 - The Marathon Website Mike also produces customized training logbooks for marathon runners at Personal Logs.com.



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