The secret to holding your pace when your legs start burning might already be sitting in your kitchen cupboard.

Spencer Matthews and Oli Patrick explore how sodium bicarbonate can help delay fatigue, why its biggest benefits come during hard efforts lasting 1–10 minutes, and the common misconception about lactate that most runners still get wrong.

But there's a catch: getting the dose right can be tough on your stomach. So when does the potential performance gain outweigh the risk?

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