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activity label

Health

ctx

[header] How to beat marathon muscle cramps [title] Perform stretching exercises. [step] Stretching exercises are recommended to relieve the frequency and severity of muscle cramps. In the run up to a marathon, you should aim to do at least 5 to 10 minutes of stretching, three times per day.

endings

  1. Make sure to start small and work up to more rigorous exercises for 60 to 100 minutes with a good stretching regimen. Talk to your doctor or physiotherapist to see how much stretch you can do during a marathon; if you are unable to do it to a certain extent, you can start with a total of 15.
  2. Dynamic stretching can help a runner stay engaged while stretching because it provides sustained static activity over long periods of time. [substeps] Before you stretch, stretch your abdomen, glutes, core, and quadriceps.
  3. [substeps] As cramps are most frequently experienced in the calves, you should focus on stretching these muscles. One good calf stretch involves starting in a standing position about 60-90 centimeter (35.4 in) from the wall, keeping the soles of the feet flat on the floor.
  4. To start, stretch your muscles out slowly and hold them for about 15 seconds. Perform : [substeps] Chest press target stretch back, chest, and shoulders stretch and muscle rolls [title] Talk to your doctor.

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Source and history

upstream_id / Original problem ID
37048
task_id
e5e193d7-eb48-55a8-b5a6-4998344e3f48
task_key
default--validation--37048
task_revision_id
1
config / split
default / validation

Official source

initial import