I just completed my first marathon yesterday! I was doing well, at my goal pace of about 10-minute-mile up until mile 18-19, when I started cramping in my lower legs. I thought I was pretty well-hydrated. I took some salt, and ate some power gels. However, my cramping got progressively worse, and stopping to stretch it out made it even worse. I ended up walking mainly, and hobbling down to the finish line. I was happy to finish, but am disappointed with my time.

Any advice on how to prevent or minimize the cramping in the future? Would weight training of the legs help? Would stretching the muscles at mile 17 or so prevent worsening cramps? Any thoughts will be appreciated!! Thanks.

I'd break this down into Pace, Preparation & Environment

Pace
What goal had you set for distance and splits? Where you too aggressive given the training you'd completed? Did you go off too fast? Was your target realistic based on the training you'd completed?

Preparation
What training had you completed before hand?
# weeks for training plan?
Baseline fitness pre-marathon training?
How did your long runs go?
What length where your long runs?
What frequency where your long runs?
What was your weekly mileage?
Was your Taper OK or did you squeeze in a last long one?

Environment
Was the course unusually hilly?
What where the temperatures like?
Did you take on water/food?

Loads of Qs only you can answer!!!!!!!!!!!!

Hiya,
I have experienced cramping in my lower legs and I suffered in my past 3 marathons!!
I tried everything, Gels, syretching, hydration, nothing helped until my last one1.
Put simplyI think I just did not have enough mileage in my legs!!!!!!
I could run training 19.5miles 3.5hrs, excellent, no probs, but only on marathon day would I suffer.
I scanned over my training plans fron previous marathons and I adapted my training
to incorporate steady build up and recovery.
My history was 1st marathon:(Dublin) first 12mile great!! 10min mile as planned, no probs or
worries, met family and planned to met at 19miles, set back off just before 13miles cramp!!
Stretched, drank, gels, walked 10miles!!! devastated (especially when donald duuk passed)
Though I had drank, did everything to a T, I could not help the situation.
2nd marathon: (Edinburgh)adapted training, building milage slower, incorperated more gels and stretching,
I even took up yoga to help. ( I don't think I benefited but I became part of my weekly plan)
16.5 miles in Cramps!!! aghhhhhh!!!!! this time I learnt to jog a few steps, walk, to the finnish.
3rd Marathon: (Snowdonia Wales) 17 miles!! his time I learnt to jog small paces instead of walking,
I found that running down hill the cramps did not affect me at all, (5miles running down mountian
was bliss) Final mile was flat round town, cramps came back just as I was turning into finish!! how sole
destroying.
My advice is to make sure you have enough recovery days (non running:Cycle/X-Train for mileage)
ensure you have alternate week high mile run, mixed with slow, short. hill sessions. If need be get
your mileage up with swimming or time trial cycling.
I know that when I asked for advice on this subject I was told it was dehyration, I knew that was impossible
as my 2nd marathon I was constantly having wee stops. and I can assure you my function was normal colour!!
My advice comes from my own experience, Just try and cover a long run build up plan and if you can't run cycle it!!
You will still have the miles in your legs.
Different plan state differnt ideas, My training partner always trains double 26.2miles in her weekly plan,(54-65miles) I could
and dont have the time for that. I just aim for 1 long and 3-4 shorter/faster/interval/x sessions per week.
I'm not a scientist, only a passionate runner of sorts, I am now planning my next marathon and will hopefully
better my PB.
Good luck and I hope to have given you reason to continue.