I fixed my RUNNER'S CRAMP with these 4 steps 

I’ve always been overweight. I’m 185cm and ranged between 90kg to my current 137kg. Covid was a bastard! In my thirties I started triathalon and completed multiple marathons, tri events, trail running and iron man. I also completed 24hr kayak races and was feeling good. Then depression and Covid. But I’m now focused to return to fitness for all the reasons mark sets out on this channel. I value the inspiration it is giving me to be the best version of me I can be…..and put the donuts down; most of the time. Huge thank you. I go as far to say that you are saying lives. Rich

4 steps? It usually takes me at least 20 to walk it off!

Followed your advice on park runs. First one ever last weekend did 31.15.

Been practicing for my first park run and today I got new PB 25:29 not bad for 4 weeks work thanks for the videos

Appreciate the Video Mark- ran my first Half this past weekend- was doing real good & at mile 9 , I slowed down to grab a cup of water & immediately my Left hamstring seized on me! Man, I was stopped dead in my tracks (after what felt like an eternity), I was able to stretch it out a bit & ended up Doing a jog/walk thing for the rest of the race. I had never experienced cramps before, so it was something new for me!!I Finished & hopefully for next race we’ll fair better with less cramps!! Thanks & all the best!!

Perfect timing!!! I just cramped hard at the end of a trail race this weekend (20 miles). I hydrated pretty well throughout the race so I'm chalking it up to muscle fatigue/being undertrained

I am a complete beginner when it comes to fitness. Its gotten so so so difficult to find fitness RU-vidrs who give PROPER, NON-SPONSORED insights into fitness. Nick Bare is another great example imo but he has a brand to carry. So watching gives me so much confidence in thinking. "Hey these strategies are things i can AFFORD and do!" Love your stuff keep it up

This was such a valuable video, thank you Mark. I recently had my blood and other bits tested and I showed extremely low electrolytes (the lowest the guy had ever seen!) and will take into account some of your advice. I wasn't getting any cramps weirdly enough. Fab video.

Can’t wait to experiment with your methods described here. Thank you as I’ve been prone to leg cramps during intense physical exercise my whole life (I’m 55 now).

Mark, this video has been extremely useful. The two forces of evil I continually battled were cold and sweating. Whilst I can't boast being above average at loads of stuff, I am blessed with a larger than average spleen and an ability to sweat profusely above 5°c. Typically after a ride I would get things wrong one of 2 ways: 1) return from ride frozen cold as I wore very little to try and sweat less. Sometimes I'd be so cold even soaking in a very hot bath for an hour then putting tons of clothes on and laying in bed wouldn't warm me up...I am told this is bad. 2) return with cramp so profound, I was as much use as tits on a snake for days afterwards! I thought I was 'replacing my salts' by ham-fistedly lobbing salt into my drinks bottles. I was not. I bought some hydration salts (proper ones) as soon as I'd watched the video and the results have been staggering. I slug plenty of hydration salt water before a ride, plenty on it, plenty after and I miraculously defeat both forces of evil! I can ride around warm, sweating hard enough to clean my bike as I go. I can go further and faster than usual without cramp buggering things up and I can increase cycling frequency as I am not cramping for days afterwards. Do you have an above average spleen? Cheers.

The answer is . . . *MORTON LITE SALT* (lots of it) Gear Skeptic has a channel with a good post on electrolytes. Sodium is extracellular fluid and Potassium is more for intracellular fluid balance and Lite Salt has a good balance for both. I no longer get cramps unless I take caffeine too late in the day which sometimes gives me night craps after a 25 miles hike. No caffeine after 1PM and no night cramps (that was a lucky but important find for me) Ive had hikes where I sweated out 6L so I figured I need 1000 mg per litre of sweat but replacing just half of that while exercising seems to work for the short term and get more later with meals. 1 tsp of Lite Salt (5.6g) is: 1.16g Sodium (Na) 1.40g Potassium (K) 240mcg Iodine (I) 1 tsp regular Table Salt (6g) 2.3g sodium 180mcg Iodine Note: Salt is 40/60 sudium/cloride (NaCl)

Been there - it wasn't just a water issue. Electrolyte management made a huge difference. And I get preferential dog licks too ;-)

Sounds like I am like you Mark, when I exercise I sweat for England. On Ultra events I used to just drink water and when the food levels were low it made me feel sick just drinking so I started using Nunn tablets in every other 500ML bottle and that sorted teh sickness. As you say it is what ever works for you, great videos, they always put a smile on my face.

I'm a high sodium, high volume sweater. Precision have been a game changer for me. My first marathon I cramped badly from 22km to the finish. Since then I've done the online questionnaire and emailed them a few times. Now I have a box of Precision products on hand. No cramping dramas since. But I haven't raced past 14km since my marathon either. Half in April followed by the Gold Coast double in July. That marathon on the Sunday after a Saturday Half will be the true test. But I'm confident.

You've missed your calling as a standup comedian. Brilliant!

It makes SO much sense. Electrolyte balance is crucial. 👍👍👍

I can believe that you got these kinds of results. Where I live it is very hot and humid in the summer (7am = 80 degrees and 100% humidity) and I had a problem for a long time after my long runs (2-3 hour duration, but low intensity). I would be fine during the run, I didn't get cramps like you, but later in the day I would get a headache. Every darn time, right around 5 pm. I have finally nailed it down to getting more minerals back in me, because the sweat level is just so high. So now I take salt stick tablets on the runs and take one every 45 minutes and another when I get home, in addition to an electrolyte drink. It seems to have made the headache stop.

I ran my first marathon this past week and nailed it, your tip #1 I do before any race and it served me well on the marathon as well. 💪I find I have to be well hydrated and full of electrolytes, sodium and magnesium before every race and never have cramps. Then during the marathon, I drank a little bit at every water point, even when not thirsty in the beginning to just maintain hydration, so I fully agree with your tip, as well as the rest, I follow the same regime 🤙

Wow! I can't believe that you have mostly just been drinking water, with how active you are! I have been drinking water with electrolytes in it for over ten years now and has made a world of difference, I would never just go to drinking plain water before or after exercise.

The humour is so engaging, loving the videos and Jen’s Cameo’s

I remember struggling with cramps when I was young and into soccer and now it makes sense since my parents were health nuts and thought sodium caused heart issues. so basically had my first run 2 weeks ago and tried a half marathon last week(I had also fasted for 20hrs or so), after 18k I became completely stiff, was able to get in and get some water with salt in it and after that I walked for a bit and ran the last 1.5k. So ordered some electrolyte tablets that I will bring with me on longer walks/runs. Ive walked a lot the last year up mountains and never had issues with cramps but I also use lots of salt in my food now. also bought some gels, so will be interesting to see how my muscles react in the future on longer runs when I can eat carbs again etc.

This is great to hear the extra detail of before during and after. Obviously the numbers are specific to you, but I feel like the process you went through doesn't get discussed enough.

This channel man! Useful, full of great advise, brave to share what can and must be shared, positive and a laugh! I literally laughed in my commute, in the train. So thank you! Now I look like one of those commuting to the city who finally lost it.

After the mustard chat, I remembered the time I tried SODA Doping before a 1Km row competition. Literally 1 minute before the start, I was on the toilet with the world falling out of my arse. Idea for a new video for you right there!!

Thanks Mark, your diligent dedication to science helped me have my first cramp free hyrox yesterday in Glasgow. 👍 The first two I did I was hanging onto the railing halfway through with horrific cramps in both calves.

i have been through this also. in addition to understanding sweat rate and hydrating accordingly, before during and after, i personally find a recovery drink straight after the even to be critical to reduce post effort soreness and aid recovery.

Everything you've described lines up with my own experience doing long and short events, including craving salty junk food. I've recently tried using some electrolyte tablets during the week to stave off those cravings and found that it absolutely works. On long events I've used combinations of electrolyte mix, electrolyte tablets (when you're sick of the flavour of the mix), magnesium liquid and carried a CrampFix in case of emergency... Along with pre-loading, that's approach has achieved exactly the results you've described. Highly recommend getting some electrolyte tablets as well - very easy to carry and you just swallow them with some water. Makes things a bit more flexible.

Brilliant video. So helpful and entertaining. Thanks Mark.😊

Oh man! I used to be like you, I am powerlifter that ventured into endurance sports (I can relate to that elephant story) and the funny thing is that wives always have input to finding that solution. I used to be so strong on the bike or run when the weather was cool or cold but the moment the sun came out, within an hour, my power or speed would drop by 50% and start cramping. Another thing i noticed, I would have dry lips the whole day after I had an endurance event however much i drunk water. One time, I landed on a PH Hydration youtube video, it just showed up in my feed (or my phone overheard my daily conversations with my wife on cramping and impact of heat to my performance), I have never looked back. Nowadays, I welcome the heat, my performance doesn't go down any more and if I don't have dry lips after endurance event plus I feel hydrated after. I just discovered the importance of sodium to endurance sports. Thanks to Ph Hydration

This is really good information. I deal with cramp while cycling fairly often. I’m going to try implementing these tips.

I Read about this last year, tried it after my long Bike rides and it worked wonders! Great for you to share this !

Good video. Hammer Nutrition has shared this type of information for over 30 years. Great products and people. Plenty of supplement companies have followed their lead. Not affiliated just a consumer

Your videos are so good. They make me laugh every time in a good way. Keep the good work up

Cracking content as usual mark. Laughing out loud on numerous occasions to that one. And informative as usual too. Great work. Cheers M.

At first I was thinking, well duh, why are you just drinking plain water. Electrolytes are an obvious solution to muscle cramping and fluid loss. I started taking in more electrolytes in the lead up to a long distance events quite a few years ago. It definitely helps during a 50km ultra! I don’t suffer cramps and it only happened once when I didn’t bring a gel with electrolytes on a tough rub where normally I would. BUT, I do suffer major salty food cravings after long distance events or if I’ve sweat a tonne (QLD Australian summer can be brutal). So I’m going to up my sodium intake before, during and immediately after any major sweaty runs and see how I feel after. As always a great video Mark, can’t wait for the next one! Massive good luck to you and Jen for your 100km event!

Great video! I’m also training to run the Thames Path 100k. It will be my first 100k! The night time cramps after long runs are terrible! Definitely adding Precision Fuel to the list of things to try over the next few months. Keep up the good work 😊

I’ve always struggled with hydration. Started drinking LMNT daily and it has been a game changer. I sip on it throughout the day. If riding longer distances I sip on it throughout the ride. For bigger stuff I add a potassium pill.

Hey Mark, I also sweat a lot with high saltiness and i am about the same weight as you. Same issue with the heat building up. No cramps though. So after a workout or long run i would even be lightheaded sometimes. But i fixed that problem with adding electrolyte powder and taurine mixed in with my water. When i can drink during a workout i spread it out. When i can't, i drink it before. Result is. I need to drink less, I sweat less, I stay hydrated much better and no more lightheadedness. Hydration during the Hyrox i ran was also good. I took about 3 of those small cups of the table during the race and i never felt really thirsty.

Interesting! I personally have never encountered any issues with cramping etc! Never until this year that is! Some time after my run, I’ll be sat or lying down, will bend my leg, and be overcome by an agonising pain. It’s as if the muscle turns to steel. Often the leg will lock up. Some months back I was watching my son play basketball. I was seated on the floor. I tried to straighten my leg and it was locked in a bent position. I couldn’t even stand. The staff had a hard time believing my dilemma at not being able to leave the building, and were not sympathetic. Eventually I did manage to stand and leave. Funny that! Unless you were me that is! I suspect it’s an age thing. I’m 65. So it’s electrolytes all year round from here on in. Previously only summer. Once again your video’s inspired me. I wouldn’t have thought of electrolytes in winter until I watched this. 👍🏽

Hi Mark fantastic video, we are of a similar age and i also do HYROX, OCR, Spartan, half marathons at around 1.30 on a good day and I too am a lifelong sufferer of the death cramps. Lately I only get them in the OCR type stuff maybe its the anticipation of certain obstacles that I might find difficult which gets the nerves going obviously contributing to the hello darkness my old friend... Great insight Mark as I too used to hydrate like yourself drinking water at the available stops, but water always made my cramps worse. This last year I've upped my game nutrition/hydration wise as I am fitter than I ever have been but still getting cramps at the worse posible moment i.e.at the end of a ocr race costing me podium positions. So I am going to give your guys whirl at Precision get some gear from them give your set up a go although I have been hydrating with pink himalayan sea salt which has defo helped hopefully with your wisdom too it will be the nail in the coffin to the dreaded cramps!! Cheers, Billy.

Precision Hydration is wonderful, i always cramped on marathons but since i've been drinking PH all has been good. Cheers for the info.

I'm going to try the preloading you've been doing, which I've never really done before. I do long distance cycling, and I had a few bouts of cramping last season after mile 60 or 70. I've been carrying salt tabs, pickle juice, and even Tums for the calcium for taking during the ride, with mixed results. Maybe preloading will help. Thanks.

My sodium loss is 1500mg and I cramp at longer distances but usually only when competing. PFH suggested to me to take a bottle with their 1900 mix in it, less diluted than it should be, and a normal bottle. For every drink from normal, small sip from the other. Refill the normal at aid stations and have a new special one in special needs bag or have stuff to make up new one if needed. Got a trail marathon coming up which will be the first tester for it. Makes sense but will see if it actually works.

Absolutely love the PF&H products the tabs are an absolute must if anyone sweats a lot also their carbohydrate chews are a fantastic alternative to regular gels (so good they were sold out all through the summer!) the team there as you said are absolutely superb. Love the vids too Mark!

I love PF&H products. Has helped me through many races and training sessions. You’re in great hands.

Great topic and video - please keep us updated on you and Jen’s progress! Thanks

Thanks for this. Bunch of good info, and some science in there I had never heard of! Cramping isn't usually an issue for me, but I know I don't hydrate as well as I should.

I'm surprised you haven't been on PH all along. One of the first things all my triathlete friends do with their club is figure out their salt needs. I've done 60 miles on the bike with their 1500 packets and 60 miles with Gatorade mix, and all it took was one calf cramp on the G mix for me to become a believer lol. Oh and I recommend getting packets of your favorite flavor of Crystal Light to put in with your electrolyte packets because, for anyone wondering, they taste like a margarita would if the lime and salt swapped places. A terrible citric brine, lol

I luckily don't get cramps, but I have a similar body type to Mark, I sweat a lot evident by the corroding crusty white backpack and rabbit using using me as a salt lick. I do suffer with a bad back and hip when doing 4 hour plus cycling events, and spoke to precision hydration a few years back. They sent me some sachets of sodium, which I add to both water bottles and increase my sodium a day pre-ride. I found it's not a magic bullet, but seems to reduce pain in my back and legs enough for me to finish the ride without other riders giving me concerned looks when ascending hills whining like a dog wanting its chew toy.

Good video big man, very informative (and funny) as always

Love the content Mark! As an American, I'm green with envy that you Brits were smart enough to abandon the Imperial system for Metric. Your video would have been twice as long trying to do the weight to volume calculations in pounds and ounces. My problem post-race has always been headaches, but I'm going to try the sodium supplementation before my next big one, which you've motivated me to try again at age 50. Keep it up! (and hope to see US delivery for merch at some point)

Excellent info. Going to try these out, like you I get cramp here and there for ultras and I've found stopping and stretching helps a bit but of course isn't a perfect fix

Whoa, the stache looks great!

Great video as always! Are you both on Strava and/or Garmin Connect?

I used to get terrible nausea after my long runs. It stopped when I sorted out my hydration/electrolytes. I'm unfortunately a really heavy sweater and my face is usually covered in dried salt after my runs! I don't normally add salt to any of my food - I don't like it. Cramps in my legs at night were from sciatica and not linked to my long runs.

I went through a phase of cramping up in my calves towards the end of a swim. Drinking suring the swim never occured to me, I always put it down to poor breathing now I always bring a sugary drink for before and after and it helps loads. Good to understand now that the effects of what you do 24 or 48hrs before and how that can improve your performance

Hey man, as usual, great stuff! Just want the Shokz people to know that I got the open run pro because of you and they are awesome! Thanks!

Loving the tash, makes me almost regret shaving after Movember!

Muscle cramps can be a weakness in the end of range of motion, at least for me this is the case when I extend my range of motion with the hanging L-sit for example. Takes a couple of weeks of training in the end of the range of motion to adapt the blood flow within those parts of the muscles. I'm also getting these cramps when I lower my cadence and take bigger steps of during sprinting when I focus on the knee lift. All those examples are in the end of motion and my experience is that this will change after training that range directly. Things like a magnesium shortage can also cause cramps sooner in those areas. Disclaimer for range of motion strength training, the cramps get worse and unpredictable before adaptation.

Entertaining and informative...thanks Mark!

I remember videos where Mark was talking against carrying water while going for up to 10k run. What I didn’t know is that he’s waking up in cramps . I never commented but again.. he does say he’s not an expert. Well done in solving a problem that was solved some 60 years ago! Love your humour too !

Not sure if it's coincidence, but my cramps have reduced since taking a daily dose of magnesium. Someone also recommend that I consume sachets of isotonic gel when running.

Hi big supporter and thanks for your inspiration. Can you please advise I’m looking at buying some Altra do you recommend I size up

Im running the chelmsford half marathon next month and then my 1st ever full marathon in london on april 23rd. I am the typical sweaty mess and cramp is a killer for me.

I've not heard mustard as a remedy but I have heard (and used) pickle juice. I too have issues with night-time cramping but the measures you outlined here (hydrating with electrolytes, for example) haven't worked for me. There appears to be a lot of research that says cramping doesn't appear to be related to hydration or electrolytes but to severity of effort. I'm still looking for that solution that works for me, although pickle juice does seem to help especially during the event (yes, you can buy pickle juice for this purpose (see the Pickle Power folks). Thanks for sharing.

@Mark Lewis thanks for sharing 👍👏I also suffer from cramping and the easy solution is just to take extra salt. I usually carry some coarse salt and just in case eat a pinch of it 😅it vanishes in seconds.

Interesting to see the sweat stats and water consumption and sweat loss numbers. I'm sure a lot of us can learn to dial in our hydration and electrolyte strategies much more.

Great video, After competing in an ironman at 40 deg have become addicted to salt tabs . seems to work for me. would recommend with as much water as you can handle.

Great video, perfect timing. Do you ever intend on revisiting the idea of doing an Ironman? Thanks.

Mark I followed your advice and drank a cup of salted mustard pre-race, and made wasabi gels. Just to be safe, I added a bottle of Tabasco to my flask. All good, was the hot favourite.

Idea: Do the Chevin Forest Parkrun near leeds, I know from your videos you love trail running, this has got to be one of the best parkrun trail runs, very fun and tough but manageable

Mark, similar to you I also suffered from cramping on marathons and ultra marathons. I’ve since purchased Nix Biosensor. Its an electronic patch that you wear on your arm. It will monitor and analyze your electrolyte loss. It will even recommend what type of electrolyte brands are best suited for your sodium loss. Pretty cool stuff. Thanks for your videos

Interesting! I just ran a half marathon for the first time in a few years last Sunday; I had trouble sleeping that night - no cramping, but my heart rate was higher than normal and I couldn't "settle" (either because of that, or that was just a symptom). Now I'm wondering if my sodium levels were low because I don't think I did a good job of rehydrating later. Also have you considered opening a hotdog stand.

I sweat quite salty. For me it is worth drinking one water straight just a normal cup and then one cup with some bicarbonate of soda (1/2 a teaspoon) works well for me.

Mark the Rocky electrocution edit was perfection. As someone who gets calf cramps, I pretend I’m rocky on the mattress springs…minus the red headband of course…. Some solid stuff to try here which I will adapt and experiment with.

Great Video Mark, Had to pause halfway through because talking about water made me thirsty haha

I was leaning towards magnesium supplements for my cramps, as advised usually. I guess sodium does get neglected as a possible cause and your remarks about before, during and after the race were most interesting.

Stoked you're doing the 100k again.

I had a serious issue with cramp last summer while cycling in France (during the heatwave) - I couldn't stomach putting electrolytes in every bottle of water so one night I got the sort of cramp that was so painful I almost threw up. The next morning I went to a pharmacy and bought some salt tablets - taking the maximum dose of 3 a day (total 1500mg) resolved the cramping. Didn't make me any faster unfortunately...

hahahaahahaahahaha dude your quick jokes are funny as hell... night time violence

You can also use Sponser SWEAT DIAGNOSTIC KIT.

I've been using the Saturday Morning App to calculate water/sodium/carbs and it's been pretty damn good. Quite a bit cheaper than the pre-packaged stuff too. 2kg of baker's sugar, 500g of sodium citrate and 300g of sodium alginate go a long way in making electrolyte & fuel for long (4+ hour) gravel rides. The guy who created the app has a Phd in sports nutrition, I do not, so I subscribe to the app as I don't have the time to go get a Phd myself. Money well spent.

Bro those moustache look so badass!

I always get cramps during the second half of a marathon and usually have to stop and stretch out so I can continue, at last years Manchester marathon I had an extreme bout of cramps and shin splints that put me in the recovery tent for over an hour, luckily I was able to continue after they got my problem sorted and managed to finish the event. I have bought some cramp stop that Premier League teams use which apparently works like the mustard idea, will see at this years Manchester race 🤔

Just to add I take natural salt even just licking a little off the palm of my hand if I know i,m going to be sweating excessively due to some physical exertion this works to stave off cramping i did occasional get in that circumstance

Thanks for the advice - I have same problem at night. Miss your Zwift videos 😞

Great video - explains why my new freebie from the gym (cotton) tee shirt weighed approximately 3kg by the time I crossed the line!

Just made my first order with precision hydration! I let them know where I found out about them :)

I used to get really bad headaches if doing anything over an hour’s worth of cardio. Fixed it by taking 2 SIS hydro effervescent tablets before then drink Lucazade sport during the activity and haven’t looked back. Fuel and electrolytes are key! (I’ve also found it’s a great hangover prevention strategy!)

Interesting, I usually crap at night and headaches on 100km plus bike rides, so might be worth thinking about. Not really a runner, but done a parkrun for the first time last weekend with no issues except burning quads for a few days🤣🤣 Keep the vlogs coming ( with the humour, of course) 👍🏴󠁧󠁢󠁳󠁣󠁴󠁿

Much needed info in the community: the whole "more water" lie just won't seem to die! My rule is to drink sports drink unless I'm feeling like only fresh water will "hot the spot": you really can't drink too much salt if you're drinking regular sports drink, your body will just urinate the excess. Both my ball coach and the command structure at the firehall would tell me that "sports drink has salt to make you drink more": what BS. Luckily I was fortunate enough to take advanced first aid in college and the ER Doc who taught the course was able to explain the importance of sodium in re-hydration. But to help you internalize it: when fighting a fire on SCBA (air tank) on a cool day, most of your water loss is from your mouth, meaning yes, you actually just need copious amounts of water. But basically any other scenario is ever been in, I've been losing more water from sweat, and that means losing salt, and if you don't replace the salt with the water, you will have problems: you can even die. Also, note that in cool dry weather, your sweat might be drying faster than it's produced so you may not realize how much salt you've lost. This is why, as mentioned above, I drink sports drink unless my body is really craving water.

Cramping is a complicated and misunderstood topic. The mustard and pickle juice you mentioned doesn't work because of any ingredients it has (initial speculation was the Sodium). It fights cramps because of the taste. It activates certain receptors in the mouth that can help stave off cramps. I don't claim to fully understand it, but two Harvard professors make a product called HOTSHOT that I keep in my cycling bag at all times. I'm very susceptible to cramping and got too lazy to follow the time-consuming pre-loading / active recovery process. So, when I do cramp, I take one of these HOTSHOTS. It doesn't completely get rid of them, but it does enough to allow me to soft pedal back to the start. Also, what I've heard from cycling coaches and what I believe causes cramps more than the loss of electrolytes is muscle fatigue. Some coaches of pro cyclists tell them at the start of the season to go hammer their legs so much that they intentionally induce cramping. Repetitively they say that the cyclists get past the cramps by building up their muscles and increasing their fitness. For me at least I've seen similar results just by dropping some weight. The loss in weight means less fatigue on my legs resulting in less cramping or none at all. Now, keeping the weight off, that's my biggest challenge. :)

Very useful and timely

120kg cyclist. Hate running. Work lifting upbto 2.5tonnes per night at work. Any ideas for weight loss considered.

I’m proper excited to hear you and Jen will be doing the Thames Path Mark. I’m doing it too and, like Jen, I’ve never run a marathon. Third time doing it for you - you’re an old hand at it by now! Question is, are you going to cut holes in your shoes before the race, or during it?!? Hope to bump into you at some point. I’ll be the lanky 47 year old newbie looking guy wondering why on earth he signed up to this hell 😂

5:00 4 Steps to Prevent Runner’s Cramp 1. Preload with fluids and electrolytes - Drink consistently the week before - The day and night before add extra sodium in food - 1500 mg sodium tablet in 1 liter of water - Day of race 1 liter of water with 1500 mg sodium tablet drinking up until 45 minutes before start of race. 2. Race day Hydration - 1000 mg sodium per liter 3. Rehydrate - 1000mg sodium 1 liter water before bed 4. Active Recovery - Gentle foam rolling next day

Blue light on the electric salt mill !!!! Thats just flash ! 👍

I used to cramp alot years ago. I have had no cramps in the last... 4 years or so. Thing is, I dont know what changed. I think my quads got bigger and stronger? I used to have cramps on my hamstrings and now are ok. Whatever, who knows. Nice video!

Another brilliant video Mark👌🏿like you I also have to watch my water intake, sweat like a priest in a Barney suit, quick question did you suffer from a slow hmmm metabolism?? ie bowls, because of the dehydration?? Just had my annual blood test and dehydration came in as a thing, I drink water all day and take electrolytes every morning as i fast every day, and I do notice a slight difference in the movements 😂, sorry for the question, thanks for brilliant insights into training please keep it coming and good luck to Jen in the ultra

First half marathon, massive cramps in my calves. Could barely walk across the finish. Second half marathon, beat my goal time by ten minutes, no cramping. Same pattern is true for 5k and 10k. First marathon, 18 miles in I nearly collapse from calves cramping. Last 9 miles were me walking and shuffling along, took about the same time as the first 18. Haven't run a second yet. I guess I was just assuming it was training related, as in, missed too many leg days. I started 380lbs, with 0 physical exercise for 20 years, so my assumption is always that my body hasn't quite adapted yet.