effective if I roll the muscle first and then do some stretches. Include isometric contraction exercises for the adductors. Even when I'm just resting if I squeeze my thighs together hard enough I can almost cause a cramp in my adductor muscles. Not surprising because as mentioned previously, muscles in a shortened state are more prone to cramps. I'm hoping that doing some isometric contractions while condition these muscles to contract without cramping. Run more long runs. I've run this race before by running only twice per week. If my goal is simply to complete the race and not worry about my time then I can get by on a minimal running program. But if I want to challenge myself to run a fast time then I need to run more long runs in the four to six hour range. Develop Your Own Cramp Prevention Program If you are prone to cramping here's what I'd suggest you do as preventative measures: Strengthen the same muscles in the gym or at home with proper exercises. Choose exercises that will work your cramp-prone muscles through a full range of motion. Analyze at your running technique and see if there are any issues that may need to be addressed. You could be placing too much loading on certain muscles by the way you run. Prepare appropriately for the conditions you'll encounter on race day. This can be difficult if you're traveling to a distant destination that has different terrain and climate to where