When working out for long periods of time i get leg and foot cramps, what can i do to help them or make them go away?

Exercise: You are probably exercising too much, try to tone down a little as well as replacing your fluids and electrolytes. Build up slowly.

Electrolytes: when you work out for a long time you have two things, you get dehydrated - which can cause cramps. Also magnesium and potassium get depleted when you work out too long. so you need to replenish both water and electrolytes.

Leg cramps: It may be that you are overdoing the amount of exercise and causing some trauma to your body. Be sure you are well hydrated and getting enought electrolytes. Be sure your footware is proper and you are working out correctly.

Cramps with exercise: Consider lots of water, bananas & oranges for potassium, almonds for magnesium.

Hydrate!: If you're going to be working that hard working out, lifting weights or cardiovascular interval training, you are creating a lot of lactic acid buildup in your system very quickly. This is causing the cramping you're feeling your muscles. You need to make sure that you are adequately hydrating a lot, in between the working out. Also take breaks and do not overdo your program, so you're not breaking down muscle fiber. Intense workouts should be spaced a day apart.

Electrolyte solution: You may be changing the electrolyte balance in your body and you need to hydrate with an electrolyte solution to avoid a low sodium. Often water is not adequate. Resting or shorter workouts may avoid these symptoms.