into the bloodstream.Avoid refined sugars which will take longer to give you an energy boost - natural honey rapid releases simple sugars will give you a kick to the finish. And while adding salt to recipes is often unnecessary, a pinch of sodium chloride

and fun run options.The route takes runners out to Rye Harbour Nature Reserve to run through a kaleidoscope of landscapes and habitats, from sand dunes and quarries to salt marshes and reed beds. You'll arrive in the middle of breeding season - by July

. Important building blocks in a runner's diet are salt, potassium and magnesium, so when they are lacking a runner is prone to calf cramps. Leg cramps occur at night because we don't drink water or top up our electrolytes in our sleep.What's the cure? Gentle