3) What to do for cramping while running

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1) What to do for cramping while running
If there is one thing every runner dreads for is the possibility of a leg cramp. Which could be time altering. So everybody has their favourite cramp theory and their favoured remedy but lets consider some facts first.
Cramp is more common in males than in females
Cramp is associated both with the duration and intensity of exercise: the further and the faster the more likely cramp is to occur.
Onset of cramp is usually after 30km in a distance race, regardless of running speed.
Cramp during exercise is almost always in the large muscles that span two joints: the hamstrings, quadriceps and calf muscles.
Cramps are often initiated by a change in speed, gradient or running surface. A classic example is cresting a hill and then accelerating downhill or running on to grass after hours on the tar.
Some people are simply more cramp-prone than others.
Tips:
Stretch regularly: increased muscle flexibility might help to counteract cramp. When cramp strikes, stretch it out. You have to unlock the muscle from its contractile circuit.
Be very cautious when changing speed or gradient in the latter stages of a race. Fatigued muscle cannot readily adapt to the changing demands made upon it.
What to do if it cramps:
a) Try slowing down on the onset of the cramp it might disapear
b) The best thing to do is to stretch the area that’s cramping for 60sec and then slowly release it, one should do this till the cramp has gone.
c) Massage the area
d) One can also spray one of the ice sprays,and slow down ones paces