Cramps are unpleasant, painful sensations caused by contraction or over-shortening of the muscles, according to www.marathon.ipcor.com. For runners, it causes a lot of inconvenience because they are forced to stop running due to the excruciating pain.

Up to now, doctors have been searching for the causes of cramps although modern theories ranging from excessive heat, dehydration, and the loss of electrolytes and minerals, to muscle fatigue, insufficient training, and poor stretching habits are possible causes.

Experts acknowledged that the possibility of getting a cramp increases during the latter part of the race. This may be attributed to overexertion or low sodium and potassium levels in the blood. Further, cramps can also be caused by higher lactic acid levels in the cells, which occurs as we get into the higher mileage.

Other factors include age (older people are more susceptible), number of years running and body weight.

For marathoners, adequate training is important to avoid getting cramps. Don’t run beyond the training regimen you developed because this will overwork the muscles that will possibly lead to getting cramps.

Also, don’t forget to stretch to during training and on race day. While doing the stretching, focus on the muscles that are most likely to cramp up.

Remember to eat foods high in potassium such as bananas to prevent muscle cramps.

Drink large amounts water against dehydration. Nowadays, sports drinks such as Gatorade are getting popular energy supplements because they give the runner extra energy during the run.

Apply the appropriate pace when running. Know your limitations.