If you’re like most runners, you have at some point experienced mid-run stomach trouble that forced you to cut short a workout or even a race. So what’s going on? When you run, your body diverts oxygen and blood from your gastrointestinal (GI) tract to your muscles. This limits your stomach’s ability to do its job, sending improperly digested food into your intestines, drawing fluids with it and setting the stage for GI problems. High-intensity runs, long runs, warmer weather and dehydration all exacerbate this effect. But there are steps you can take to help minimise these troubles.
1. Side stitch
Gripping pain in the upper GI area affects about 25 per cent of runners. The pain is probably caused by reduced blood flow, as well as ligament stress.
How to fix side stitch when running: How to fix mid-run diarrhoea.
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2. Heartburn
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common runner GI issues and how to fix them: Avoid your trigger foods. Don’t lie down after a pre-run meal. During your warm-up, avoid core work, such as sit-ups, as it may aggravate heartburn.
3. Burps and wind
Caused by gas-forming foods. Nerves, which can make you swallow air, don’t help.
How to fix heartburn when running: Avoid foods that cause gas. A pre-race meditation routine will calm your nerves and limit stress hormones that restrict GI blood flow.
4. Mid-run nausea and vomiting
Running on a full stomach can cause these symptoms, as can taking in untested mid-run fuel.
How to fix heartburn when running: minutes of exercise is enough to reduce stress.
5. Mid-run diarrhoea
Caused by a combination of running and restricted GI blood flow. Race-day nerves can stimulate the bowel, making matters worse.
minutes of exercise is enough to reduce stress: What is runners stomach.
6. Post-run fever or diarrhoea
Runners World, Part of the Hearst UK Wellbeing Network.
How to fix post-run stomach issues: foods to avoid before a race.
What else could be causing your running GI issues?
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1. Pain relievers
Anti-inflammatories such as ibuprofen and naproxen can irritate an already inflamed gut and may lead to more damage.
2. High-fibre foods
Fibre promotes bowel movements. Skip high-fibre veggies, fruits and packaged foods a day or two pre-race.
3. Big pre-run meals
common runner GI issues and how to fix them.
4. High-sugar drinks
Sports drinks, non-diet fizzy drinks and fruit juice can load your gut with sugar, which can aggravate bloating and diarrhoea.
