A marathon is the ultimate goal for many athletes who are serious about running. However, with a marathon reaching 26 miles, the distance alone can be taxing on your muscles. A common side effect of the work necessary to complete a marathon are muscle cramps, especially after you finish the event.
Dehydration
Running a marathon depletes large amounts of water from your body through sweat. When a marathon is run in a warm climate, the additional temperature can also increase the amount of water your body loses, resulting in dehydration. Because your muscles rely on water to operate correctly, a lack of water can result in cramps. To reduce your risks for dehydration-related cramps after a marathon, follow the National Institutes of Health's recommended daily water consumption levels leading up to a race, which includes 2.7 liters for women and 3.7 liters for men. Also, stay hydrated during the marathon, as well as drink plenty of water once you cross the finish line.
Mineral Levels
The water loss from running a marathon can also affect important mineral levels, which can contribute to the development of cramps. Three minerals in particular that can affect cramps are potassium, magnesium and calcium. You can reduce your risks of mineral imbalances by increasing the introduction of these minerals to your body through sports drinks, coconut water or through your daily diet choices leading up to the event. For example, increasing the presence of bananas in your diet can increase potassium levels, dairy products for calcium, or oat bran for magnesium.
Blood Vessels
Leg cramps after a marathon may also be associated with a pre-existing condition of your blood vessels. If you have a history of arteriosclerosis, or a narrowing of your arteries, this may contribute to issues with cramps. Narrowed arteries block the amount of oxygen and nutrients that your cardiovascular system can provide to your leg muscles. Because marathon running dramatically increases the energy needed by these muscles -- and both oxygen and nutrients are needed to fuel new energy production -- cramps can result when not enough of these substances are available.
Treatment
When cramps develop at the end of your event, there are several ways you can deal with them. First, you can gently stretch the affected muscle. Stretching along with massaging the muscle can help release its contraction, as well as encourage circulation back into the muscle. You can also take a cold pack to the muscle to ease cramps, suggests MayoClinic.com.
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