How to run a marathon cramps how to avoid running a marathon leg cramps

We often say that prevention is better than cure. Strong calf muscles can give runners better form, more energy and faster speed, but if they are not strong enough, they can lead to tendonitis, shin pain and even plantar fasciitis. Here are a few easy to do and very effective exercises to follow when you have time to help the muscles get strong and solve the problem of marathon cramps.

Dumbbell toe walk

1. hold a dumbbell in each hand within your load range weight, arms naturally placed on both sides of the body. 2. Then walk on your toes for 60 seconds. The key to this exercise is to keep your body vertical during walking, which not only exercises the calf muscles, but also improves cardiovascular health, and you can do three sets of this exercise every day.

Tiptoe exercises

1. Stand with your feet on top of a wooden box or equipment with height, but only the forefoot is supported by the box and the back foot is hanging in the air. 2. Keep your body upright and move your heels up and down to control your body. 3. Do this exercise, both to keep the body upright, but also can not fall from the wooden box. 4. You can do three sets per day, 15 times per set.

Enhanced squat jump

1. First of all, maintain an upright standing position, feet slightly wider than the tip, toes slightly outward. 2. Two arms straight in front of the body. 3. Squat with the hips to the rear, but keep the upper body upright. 4. If you can position your hips lower than your knees, then it is a better exercise for the gluteal muscles. 5. After the above posture, make the whole body jump upward, then gently fall, still maintaining the squatting position. 6. You can do three sets of 15 times each day.

Downward dog pose

1. Kneel on the ground, hands shoulder-width apart on the ground. 2. Then straighten your legs backward until your knees are no longer bent, raise your hips, and let your body become a triangle shape with the ground. 3. In this process, keep the spine in a straight line and do not put too much pressure on your hands and arms. 4. Bend the right knee, let the heel of the left foot touch the ground, feel the calf muscles of the left leg stretching, hold this position for 10 seconds, and then switch to the other side to do the same action. 5. Every day before running or after running, you can do three groups of such exercises.

Calf stretching

1. Stand facing the wall, hands against the wall, arms parallel to the ground. 2. Take a step forward with your right leg, with the palm of your foot completely on the ground, and then keep your left leg straight, with your heel on the ground and your left knee unbent. 3. calf forcefully step on the ground, hands to the wall push, maintain this position for 30 seconds, and then change the right leg to do the same action. 4. You can do three sets per day, two times per set.

Foam axis calf massage

1. Sit on the ground, put a foam shaft under the right knee, the left leg placed on top of the right leg, hands on the ground for supporting the body, back to maintain a natural bend, hips off the ground. 2. The right leg out, rolling the foam shaft back and forth between the knee and the ankle, 15 times in a row. Then switch to the left leg to do the same action. 3. You can do 3 sets per day.