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.
Article Source: http://EzineArticles.com/?expert=Michael_Stapenhurst
Speed Ladder Training - Acceleration Training
Acceleration training has been gaining a lot of creditability the past couple of years. Acceleration training can be a great tool for gaining speed and quickness especially when it is incorporated and works with a speed ladder training program. Acceleration training is simple making your legs move faster than they can normally go. In that process the athlete actually builds fast twitch muscles because of the fast movement that the legs are going through. The athlete is also training the brain into thinking the legs can actually move that fast.
There are many ways to perform acceleration training drills or exercises. One exercise is to use a treadmill. Yes a treadmill can be a great way to simulate acceleration training and incorporate it into a speed ladder training program. The best way to perform this acceleration training on a treadmill is to start out by walking fast and every two minutes turn the treadmill to the fastest mode you can run for 20 seconds. Slow back down to a fast walk and repeat. If this is part of a speed ladder program then only do about 10 sprints. If this is the only type of training the athlete is doing the athlete should perform about 25 sprints. Do these 3 times a week.
Another acceleration drill that can be performed is by using a bungee cord. This takes two participants. The trainer should simply wrap the bungee cord around the athlete pull it as tight as possible while the athlete stays in place. When the bungee is as tight as possible the athlete should start the sprint towards the trainer holding the cord. Once the athlete gets even with the trainer the trainer should drop the bungee. This exercise actually pulls the athlete faster than the athlete can normally run. A bungee that can stretch at least 10 yards should be used. Do these 3 times a week.
A third exercise which requires no money, simply run down hill. Running downhill safely and fast as possible will make the athlete run faster than they normally could. Another great thing about using a hill is that you can run up hill for resistance training and then run down hill for acceleration training. If this type of training is incorporated into a speed ladder training program, do 10 sprints downhill of about 25 yards. If this the only type of speed training the athlete is doing, perform at least 25 sprints 3 times a week.
http://www.speedladder.net
Article Source: http://EzineArticles.com/?expert=Michael_Seno
There are many ways to perform acceleration training drills or exercises. One exercise is to use a treadmill. Yes a treadmill can be a great way to simulate acceleration training and incorporate it into a speed ladder training program. The best way to perform this acceleration training on a treadmill is to start out by walking fast and every two minutes turn the treadmill to the fastest mode you can run for 20 seconds. Slow back down to a fast walk and repeat. If this is part of a speed ladder program then only do about 10 sprints. If this is the only type of training the athlete is doing the athlete should perform about 25 sprints. Do these 3 times a week.
Another acceleration drill that can be performed is by using a bungee cord. This takes two participants. The trainer should simply wrap the bungee cord around the athlete pull it as tight as possible while the athlete stays in place. When the bungee is as tight as possible the athlete should start the sprint towards the trainer holding the cord. Once the athlete gets even with the trainer the trainer should drop the bungee. This exercise actually pulls the athlete faster than the athlete can normally run. A bungee that can stretch at least 10 yards should be used. Do these 3 times a week.
A third exercise which requires no money, simply run down hill. Running downhill safely and fast as possible will make the athlete run faster than they normally could. Another great thing about using a hill is that you can run up hill for resistance training and then run down hill for acceleration training. If this type of training is incorporated into a speed ladder training program, do 10 sprints downhill of about 25 yards. If this the only type of speed training the athlete is doing, perform at least 25 sprints 3 times a week.
http://www.speedladder.net
Article Source: http://EzineArticles.com/?expert=Michael_Seno
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