Have you ever been mid-run, feeling good, keeping right on pace, when all of a sudden, you gotta go? If you have, you are not alone. Most runners at some point in their running lives experience unpleasant stomach issues while they run. But, why does this occur? When we run, the blood supply is focused on the muscles, not the GI tract. As blood is diverted away from the GI tract, cramping and ineffective digestion occurs. The act of running itself also promotes movement within the GI tract simply due to the jostling motion. Not all runners have the same degree of GI issues. Preexisting stomach conditions, like lactose intolerance or irritable bowel syndrome, can be made worse with running.
So, other than plan a route with a bathroom stop, what do we do? Avoiding certain foods the day before a run can make a big difference in reducing GI issues. Some foods to avoid are dairy products, like milk, cheese, and ice cream, and foods high in fiber, like bran cereals and some fruits and veggies. People may have GI complaints with some of the gel energy products used during long runs. These products are made with sweeteners that can cause GI distress. If this is a problem for you, try to avoid products that have mannitol, sorbitol, and fructose. Always try to empty your stomach before you run. If you wake up, eat breakfast, and wait 30 minutes or so, you may have success. Don't eat big meals before a long run and be mindful of what you eat - protein and fat can be hard to digest. A good pre-race meal is 80% carbs, 10% protein, and 10% fat.
Fortunately, as you get more fit, the muscles will require less blood, thus sending more blood to the GI tract.
Next week: medications to avoid during long runs.
Happy running!
Jennifer
No comments:
Post a Comment