Strength + Running Programs: Minimizing Cramps with Proper Electrolyte

Runners, if you’re looking to introduce strength training into the mix and have not made electrolytes your friend as yet, it may be time.

For athletes balancing strength training and running, muscle cramps can be the number one, numero uno, nummer eins, numéro wahid (you get it by now) performance killer in a race. One moment you’re smashing reps or pushing the pace, the next your calf locks up and you’re sidelined, mid-set or mid-race.

While these cramps are often blamed on fatigue, science shows that electrolyte imbalance and poor hydration strategies are more likely to blame.

If you're ramping up your strength plus running routine, understanding the role of sodium, magnesium, and carbohydrates can be the game-changer your training needs. Here’s what you need to know.

Why muscle cramps happen in combined training

So, what causes muscle cramps? These infuriating events during hybrid strength-endurance training aren’t just a badge of intensity — they’re often a red flag for electrolyte imbalance in endurance sports. Unlike pure strength work, running increases sweat loss, and with it, essential salts like sodium and magnesium.

Pair this with strength sessions that deplete glycogen and increase lactic acid, and your muscles are crying out for support. It’s all about the salt balance, especially if you’re sweating it out over an Aussie summer.

The problem with traditional solutions

Many turn to salt tablets or pickle juice for cramps, hoping for a quick fix. But is it really that simple? Nope.

Those looking to gear up their training often ask us, “Does pickle juice stop muscle cramps?” or “Does salt cure cramps?” While both offer anecdotal relief, they miss the mark on long-term performance. Pickle juice may stimulate nerve reflexes that inhibit cramping, but it doesn't rehydrate or restore electrolyte levels. Salt tablets, on the other hand, often lack magnesium and carbohydrates, both key to energy and muscle function.

When comparing salt tablets vs CrampFix, the difference is clear: Fixx Nutrition's CrampFix is engineered with a rapid-absorption formula containing a balanced carb blend, electrolytes including sodium and magnesium, and added amino acids — giving your muscles the full support they need during hybrid training.

A salty performance

Sodium and chloride are the two most concentrated electrolytes in sweat — and the ones you lose the most during exercise. Magnesium then helps relax muscles and prevent spasms. Combine that with a tailored carbohydrate intake to fuel working muscles, and you've got a cramp prevention strategy backed by science.

Can’t you just drink loads of water to avoid cramp? Nope again. Overhydration — or drinking too much plain water — can actually dilute sodium levels and increase cramp risk, a condition known as hyponatraemia. Conversely, dehydration also heightens cramp likelihood.

The sweet spot lies in drinking to thirst while replacing lost salts — particularly during back-to-back strength and run sessions.

Practical strategies to minimise cramps

Here are a few simple ways to reduce muscle cramps across your strength and running program:

·        Hydrate with purpose: Add an electrolyte blend (not just water) before, during, and after training. Use sweat rate calculators to understand how much sodium you’re losing per hour.

·        Fuel smart: Carbohydrates are critical. Fixx Nutrition's formula includes fast-absorbing carbs for mid-session energy and muscle support.

·        Include magnesium daily: Either through supplementation or magnesium-rich foods like leafy greens, seeds, and nuts.

·        Use CrampFix before cramps start: A small dose pre-run or workout helps muscles stay responsive. It also works within 30 seconds if you cramp mid-session.

·        Track conditions: Humid days or long bricks? You’ll need more sodium. Adjust your intake accordingly.

Fixx that cramp

Each of our natural and high-quality products at Fixx Nutrition is purpose-built for high-performance athletes, offering a carb blend to maintain your endurance, magnesium to reduce muscle spasms, and amino acids to assist with your recovery. Unlike generic salt tablets or DIY pickle juice (have you even tasted it yet…), CrampFix delivers targeted cramp management backed by real science — not guesswork.

Whether you're doing hill sprints after deadlifts or prepping for your next triathlon, your cramp strategy needs to evolve. Don’t just hydrate. Hydrate smart.

Check out Fixx’s full range here and give your muscles what they really need: proper fuel, effective salts, and the recovery support to keep going.