Built for the wall
Stop muscle cramp at mile 20.
The science-backed cramp shot for marathoners, ultra runners and anyone whose race has ever ended at the seizing of a calf. Works in under 90 seconds. No sitting down. No stretching it out. No DNF.
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The Protocol
Exactly when to take it on race day.
Built for runners with no changeovers, no bench, no second chance. Stash a shot in a race belt, flask holder or gel pocket. Take it on the move. Three timing windows, then a precise breakdown by distance.
Phase 01 — Before
1 shot
15 mins before
the gun
the gun
Why
Primes the neurological reflex before the race starts. Your anti-cramp system is already switched on by the time you cross the start line.
Phase 02 — Mid-race
1 shot
at race halfway,
not at the wall
not at the wall
Why
Pre-empts the second-half breakdown. Neural fatigue builds long before you feel it in the muscles. Take it before the wall, not after.
Phase 03 — If it hits
1 shot
the instant
tightness starts
tightness starts
Why
The TRP reflex fires in 60 to 90 seconds. Don't wait for full cramp. First twinge equals shot. Keep moving, let it work.
Protocols by distance
Pick the line that matches your race. Add an extra shot if you're running in heat or you're cramp-prone.
10K
~ 35 to 70 mins
1 shot pre-race
1 spare (optional)
Cramp at 10K is rare, but the energy hit is real. The pre-race shot delivers 21g of fast-acting carbs and primes the neural reflex. Most runners don't take a second. PB chasers and cramp-prone runners can carry one spare in a flip belt.
Half
~ 1 to 2.5 hrs
1 shot pre-race
1 shot at km 14
The half is where cramp risk starts to matter. Take the second shot at km 14, not when you feel tight. This is the distance where most runners first experience late-race cramp, especially if they've raced harder than they've trained.
Marathon
~ 2.5 to 5+ hrs
1 shot pre-race
1 shot at mile 13
1 shot in reserve for mile 20
The full protocol. Three shots is optimal, two is the minimum. The reserve shot at mile 20 is the one that saves races. Stash it where you can grab it without breaking stride. Most cramp-prone marathoners never run another race without it.
Ultra
50K and beyond
1 shot pre-race
1 every 2-3 hrs
+ extras at aid stations
Front-load. Don't wait for cramp signals. Pack 4 to 6 shots for a 50K, 8+ for anything longer. Take one alongside food at aid stations to combine fuelling with neural reset. Used by runners across UTMB, MIUT and home-grown races including the Lea Valley 50km.
The Science
Endurance cramp isn't just about dehydration. It is neurological.
Exercise-associated muscle cramp (EAMC) kicks in when your nerves start misfiring after prolonged effort. Your brain loses control of the signals to tired muscles. This is why elite marathoners cramp at mile 20 even when fully hydrated and fuelled.
PickleUp's vinegar hit acts as a TRP channel agonist. It activates sensory receptors in your mouth and throat that fire a signal straight to your brainstem, resetting the cramp reflex across the entire body. Usually within 60 to 90 seconds.
It doesn't rely on digestion or hydration. That's why runners can take it at mile 20 without slowing or stopping. The science was pioneered by researchers including Prof. Kevin Miller, whose work has changed how elite endurance sport handles cramp.
Read the full science →60-90s
Onset of relief
Mile 20
Where most cramp hits
21g
Fast carbs per shot
50ml
Fits any race belt
First marathon I've ever finished without cramping.
— PickleUp runner, London Marathon 2025
FAQ
Questions from runners.
Everything we get asked at expos, on club nights and in the queue for the porta-loo at 8am.
How fast does it actually work?
The TRP reflex fires within 60 to 90 seconds. It's not absorption-based, so you don't have to stop running for it to work. Take it on the move, keep your rhythm, let the reflex do its thing.
Will it upset my stomach mid-race?
The formula is built for use during intense effort. 50ml is small enough to take fast without sitting heavy. That said: never trial it on race day. Test it on two or three long runs in training first. Same rule as any gel or drink.
How do I carry it during a marathon?
Race belt gel loops, soft-flask pocket on a vest, or a cheap running flip belt. The 50ml bottle is gel-sized so it fits most standard running kit. Some runners decant into a soft flask to save weight.
Can I use it alongside my gels and electrolytes?
Yes. They target different things. Gels and PickleUp both contribute carbs (21g per shot), electrolytes are hydration, PickleUp is also the anti-cramp neural reflex. Run your existing nutrition strategy and use PickleUp on top. No conflicts.
Why is mile 20 the magic number?
Mile 20 is roughly where glycogen stores empty for most runners and neural fatigue compounds. Your nervous system loses precision over the signals it sends to tired muscles. It's not bad luck — it's biology. The pre-race and mid-race shots set you up for that exact moment.
Does it work for hamstring and quad cramp too?
Yes. The TRP reflex calms cramp signals across the whole body, not just the area cramping. Calf, hamstring, quad, adductor — same shot, same protocol.
Is it banned by any running governing bodies?
No. All ingredients are natural and widely used in sports nutrition. Safe for UK Athletics, World Athletics, London Marathon, UTMB and every UK race series we're aware of. Informed Sport certification scheduled for late 2025.
Is it just pickle juice? Can I make it at home?
Technically you could sip jar brine, but the dose, vinegar concentration, carb content and sodium balance matter. PickleUp is formulated for performance — the right acidity to trigger the reflex, the right carbs to fuel the mile, drinkable mid-race. Jar brine is none of those things.
What does it taste like?
Tangy, sharp, with a pineapple finish. Think pickle juice, made palatable. The bite is part of the mechanism — the sharp taste is what triggers the reflex. After a couple of shots you stop noticing.
Don't let cramp end your race.
Pack one for pre-race. One for halfway. One in reserve for mile 20. The shot that gets you to the finish line.
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