How to Prevent Cramps in a Marathon

Cramps, while a temporary condition, can hobble your marathon effort. You can avoid falling victim to cramps by understanding how and why they occur.

Things You'll Need

  • Running Clothes
  • Running Shoes
  • Running Socks
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Instructions

    • 1

      Know the cause. Some runners get cramps if they've eaten too close to running. Also, running harder or faster than you're accustomed to, in hot weather, can cause cramping.

    • 2

      Avoid heat cramps. These are caused by loss of water and salt from sweat that isn't replaced, especially during exercise in hot, humid weather.

    • 3

      Watch your shoes. Shoes that are too inflexible in the ball of the foot or too tight in the forefoot can cause cramping.

    • 4

      Stretch. Make sure the leg muscles, especially the hamstrings, are kept flexible by stretching.

    • 5

      Watch your diet. Cramps may be a sign of a dietary deficiency in potassium, sodium, calcium or magnesium.

    • 6

      Don't compare yourself with others. Some runners are simply more prone to cramp than others.