1. Runners who have GI issues when they run.
2. Runners who don't have GI issues...yet.
While it may be a taboo subject to discuss, the fact is that most runners have experienced some degree of GI distress whether they admit it readily or not.
At the most basic level, the reason for stomach rebellion has to do with where your body diverts blood. When you are running, your running muscles (mainly your quads and hamstrings) demand attention and so your body obliges by giving them extra blood and giving less to your GI system. Add to that the nice jostling action of jogging and you may be in for trouble.
Tips on how to reduce and limit the issues:
1. Stay hydrated - dehydration draws even more blood and fluids from your GI tract. It also makes it harder for your body to absorb fluids (and gels, etc.) you may take it during the run, especially during longer efforts. Try to drink 6 to 8 oz. of water 20-30 mins before your run and then drink to thirst during. Also take a few sips of water with each gel if you are using them.
2. Give it time - don't eat a meal or snack and then run out the door. Give your body time to clear out before your run. Big meals should be eaten 3 to 4 hours before, while snacks usually only need an hour or two.
3. Choose wisely - avoid high fiber and high fat foods before you run. An ideal pre-run meal or snack isn't over complex and contains a bit of easy to digest protein. Also try to avoid sugar alcohols such as sorbitol, which can have a laxative effect. Lactose is another culprit and can cause issues whether you are lactose intolerant or not.
4. Don't try anything new on race day - experiment with liquids and gels during training, not on race day. You never know how your body is going to react to a new product...don't wait until race morning to find out.
OK. That's all I'm going to say about that.
Run for the lives...but don't have runs for your life
Bree
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