Are you a runner or triathlete who deals with gastrointestinal (GI) distress when you run? Have your races been ruined or slowed down by digestive problems like nausea, bloating, abdominal cramps, or diarrhea? It can be so frustrating!
As an endurance athlete – whether recreational or competitive – you’ve likely experienced an upset stomach (aka “Runner’s Stomach”) during your training sessions or races. Up to 90% of us will experience this at least once during our running experience!
The frustration of dealing with these stomach issues can be overwhelming, and at times even embarrassing.
In this comprehensive blog post, we will delve deeper into the factors contributing to GI distress during running and ways to help you effectively manage and prevent these discomforts.
What Causes GI Distress During Running?
Running can be fun, empowering, stress relieving, and social, but it is also undeniably demanding on the body. The repetitive up-and-down motion can make digestion challenging and uncomfortable as food and water slosh around in our digestive tract.
Some other factors that play a part in an upset stomach during endurance exercise include:
- Exercising in hot weather can exacerbate stomach upset and dehydration, making it a considerable concern for athletes. Staying hydrated is essential in warm water, and consuming extra sodium to make up for what is lost in sweat.
- Caffeine and poor nutrition can influence GI symptoms during running and racing. For instance, excessive caffeine intake can trigger GI irritation (tolerable amount will vary by person). Furthermore, inadequate hydration and carbohydrate intake can significantly contribute to GI distress. Maintaining a steady flow of fluids and nutrients can promote blood flow to the intestines while running for better digestion.
- NSAID use – using non-steroidal anti-inflammatories (NSAIDs) for pain relief can lead to stomach problems and “leaky gut”.
- Beverage choices (or lack thereof) – highly concentrated sports drinks or carbohydrate powders can be difficult to digest and contribute to GI distress. On the flip side, not drinking enough water can lead to dehydration, a common cause of stomach problems during running.
- Food choices, especially those high in fiber, fat, or protein, can intensify GI discomfort. As many runners are aware, reducing fiber intake (less than 5 g) before a run is often advised. However, understanding the impact of specific fibers called FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) can provide valuable insights into managing GI symptoms. These specific types of carbohydrates can be difficult to digest during running. Lowering FODMAP consumption in the days leading up to a run or race – as well on race day – has been shown to help prevent GI upset in individuals sensitive to these carbohydrates.
The complexity of making dietary adjustments to alleviate GI upset can be overwhelming. To provide a comprehensive solution, I created a specialized course designed specifically for runners and triathletes.
Runner’s Guide to Reducing GI Distress During Running
“A Runner’s Guide to Reducing Gastrointestinal Symptoms,” is a quick online course that can be completed in about an hour but includes a downloadable eBook that you may use for a lifetime as a quick-reference guide! It offers an in-depth understanding of the causes of GI symptoms and practical strategies to manage and prevent them effectively. It consists of a detailed e-book, a series of informative videos, and practical guidance to help you optimize your nutrition for improved endurance sports performance.
What You Will Get From A Runner’s Guide to Reducing GI Symptoms
- An understanding of what causes GI distress during running so you can make personalized adjustments.
- Detailed nutrition recommendations for daily carbohydrate needs, carb-loading, and race-day strategies.
- Valuable knowledge about FODMAPs, which foods they are found in, and how to implement a low-FODMAP diet effectively.
- A curated grocery shopping list featuring low-FODMAP foods and energy gels/chews.
- Sample meal plans tailored for different training and racing scenarios.
- Healthy recipes that won’t cause stomach upset
- A nutrition planner to help you proactively manage your diet and reduce GI upset, ensuring that you can focus on your training without the hindrance of stomach discomfort.
If you are passionate about taking control of your GI health and maximizing your athletic performance, “A Runner’s Guide to Reducing Gastrointestinal Symptoms” is an essential resource.
By understanding and addressing the factors contributing to GI distress during running, you can optimize and enjoy your running experience and pursue your athletic goals comfortably and comfortably!
