25/04/2026
8 years ago, almost to the day, I started Pacer Coaching. It began as a small side hobby that grew into something much bigger in just the first year. From guiding runners to reach their personal goals, to organising trail races and our first and last Circles in the Forest series in 2019.
2020 caused the events to shut down, but the coaching picked up. But, over the past 2 years, life has picked up to a point where I simply can't provide the service that is needed.
With that, I will be officially closing the doors to Pacer at the end of April. It has been an absolute pleasure and a privilege.
Feel free to reach out to me at .
It's been fun.
13/08/2025
💥 Muscle Cramps in Ultra Running – What Science Says
Ever been hit by a muscle cramp mid-race and wondered if it’s because you didn’t have enough salt? 🧂
Well… turns out, that’s probably not the main reason.
A study on a 161km ultramarathon found:
🏃♂️ Cramping & “near cramping” happened to 41% of runners.
🦵 Most affected muscles? Calves (54%), quads (44%), hamstrings (33%).
🔁 Those with a history of cramping were far more likely to cramp again.
💥 Runners with cramps had higher creatine kinase (a marker of muscle damage) – meaning muscle fatigue and demand are key players.
💧 No link was found between cramping and sodium intake, weight change, or hydration levels.
Bottom line:
Cramps in ultras seem more related to muscle fatigue and prior history than to dehydration or low sodium.
✅ To reduce your risk:
Train specifically for the race demands.
Gradually increase intensity and distance.
Strengthen vulnerable muscle groups.
Practice pacing and avoid sudden surges late in the race.
What’s your worst cramp story? 😅👇
