1. Take time to stretch. Pay special attention to themuscles tha are most prone to cramping.
2. Train appropriately for every event. If you don't, running faster or farther than you've trained will overwhelm your muscles and make you more susceptible to cramps.
3. Prepare for the elements. Give youself ample time (a week or more) to get accustomed to running in weather conditions you may not be used to, such as humidity.
4. Keep a sports drink handy. Keeping yourself well hydrated may lessen the severity of any cramps you do develop. Drink 16 ounces of fluid an hour or two before your run a race. Then take in 5 to 12 ounces every 15 to 20 minutes during h run.
5. Hop to it. Leaping, hopping, and skippin drills--otherwise known as plyometrics-- imrpove muscle-nerve coordination, strength, and help loosen tight muscles.