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Cramp can be a race stopper when you are reduced to a walk or shuffle leading to missed cut-offs.

Sodium is an essential electrolyte which we lose as we sweat. Sodium and other electrolytes aid muscle contractions. When sodium drops low cramps are often triggered. But it’s not just sodium that can cause cramps. Potassium, calcium, magnesium, fluid intake, carbohydrate intake and body temperature regulation.

A cramp can be a result of a few reasons from overexertion, to doing more than your body is capable of. Going a long way, a hillier than usual route and going faster than you can handle also can be caused by not warming up properly.

This is a training issue make so sure you get specific for your event.

Another reason is dehydration and electrolyte imbalance if you’re not taking on electrolytes then this is the first thing to address this generally will cover all the electrolytes mentioned above you want to have 1 tablet or sachet per 500-1000ml consumed. I have 1000ml myself so every other bottle.

Carbs were looking for 40g up to 100g per hour for the elites. If you haven’t had to fuel before as running short distances you want to start at the lower end. I tend to have 40-60g an hour myself.

Fluids I take on 500ml an hour or more no matter the temperature if you’re not used to drinking this can be quite tough. Don't neck it but little and often is key.

Now onto sodium

You can get this from drinks, foods and nutrition supplements like tablets and capsules.

Your loss can be as low as 200mg and as high as over 2000mg but the average loss is 900mg per litre of sweat loss.

In one of my previous posts, I shared that sweat rate can be from 0.5 up to 2.5l loss per hour on my sweat test post.

The general consensus is 600-800mg per L of fluid consumed but for ease, I supplement hourly with a salt tab.

Something you can do is sodium loading (Preloading), like carb loading. Consume 1500mg the night before and the same again in the morning 90 minutes before you start.

At the end of the day, you are kinda fighting a losing battle as you get into a bigger and bigger deficit of water and sodium so keeping on top of it as much as possible is key.

So if you suffer from cramp in summery

* Make sure you have trained specifically for the event.

* Make sure you are consuming electrolytes.

* Make sure you are taking on enough fuel.

* Make sure you are drinking enough.

* Make sure you are supplementing sodium specifically.

If you haven’t done the above then it will make a massive difference

If you need any guidance please get in touch.

www.bayruncoaching.co.uk