Leg Cramps Part 2

This is a continuation from my previous post (Leg Cramps Part 1).
      Whether you agree with me or not on trying to make sense of these crazy and spontaneous leg cramps or not, I do have some tips on avoiding them or at least attempting to prevent them.
     In order to avoid muscle fatigue (which may or may not be the cause of muscle spasm and cramps) you have to train that way. If you're running a two and a half mile race (which is a high school female cross country race) then your team should be training like it. There is a noticeable difference between teams that run a maximum of two miles per practice and a team that runs eight miles per practice. It goes without saying that teams that run such a little amount will have slower race times, simply for the fact that this race is the hardest thing they've ever done. There's many reason why the race times are the way that they are. Maybe it's because their pace is slow (because they're not used to running any faster), maybe it's because they don't care, or maybe it's because their legs hurts and their muscles are cramping. I can't personally help you with the first two possibilities, but if your legs are cramping, run more and much longer distances.
      Aim for double at least of what you're running. During a normal run, it's a much easier pace. Say you're running five miles. And then during a race you're running two and half. The way I see it (although this is probably not accurate) you are putting in the same amount of effort, because cross country races are practically a sprint the entire time.
     Along with running longer distances, remember to strength train. You can't expect to avoid leg cramps if you don't strengthen those muscles in the first place. Of course every time you run you're increasing your strength, but it's usually not enough. Let's face it, you're still cramping up aren't you?