Tummy Trouble? 5 Gut-Friendly Running Tips

5 Tips for Happy Gut Running (Because Nobody Likes Mid-Run Drama)

Today’s newsletter is written by Letty, host of the Marathon Running Podcast and YouTube Channel:

Let’s be honest, we’ve all been there. That mid-run gurgle, the sudden urge, the panic search for the nearest…well, you know. Gut distress during a run isn’t just uncomfortable; it can ruin a workout or even a race. And let’s face it, it's just plain embarrassing.

I used to think it was just something you had to deal with. But I’ve learned that your gut is trainable, just like your legs. It takes time, patience, and a bit of trial and error, but it’s absolutely worth it. Here are a few things I’ve learned on my own gut-training journey:

1. Practice Race-Day Fuel (During Training, Not Just on Race Day):

• This is the golden rule. Don’t try anything new on race day! I learned this the hard way after a gel experiment gone wrong. Practice your race-day nutrition during your long runs.

• Experiment with different gels, chews, and drinks to see what your stomach tolerates best. It’s like finding the perfect pair of running shoes – it’s a personal fit.

• Keep a food journal. Note what you ate before, during and after runs, and how your gut reacted.

2. Fiber and Timing: Finding the Right Balance:

• Fiber is great for overall health, but it can be a troublemaker before a run. I’ve found that cutting back on high-fiber foods like beans, broccoli, and whole grains a few hours before a run makes a big difference.

• Timing is key. Give your stomach time to digest before you head out. I aim to eat a light, easily digestible meal 2-3 hours before a run.

• A pre-run banana or a small serving of plain toast is usually a safe bet.

3. Hydration with Electrolytes (Not Just Plain Water):

• Dehydration can exacerbate gut issues, so staying hydrated is crucial. But plain water isn’t always enough, especially on long runs.

• I’ve found that adding electrolytes to my water or using sports drinks helps keep my gut happy. Electrolytes help your body absorb fluids more efficiently.

• Experiment with different electrolyte products to find one that works for you.

4. Train Your Gut (Gradually and Consistently):

• Just like you train your muscles, you can train your gut to tolerate fuel during runs. Start by incorporating small amounts of fuel during your shorter runs and gradually increase the amount and frequency as you build up to longer distances.

• Don’t overdo it. Listen to your body and back off if you start to feel any discomfort.

• This takes time and patience, but it’s an investment in your running comfort.

5. Stress Management (Because Your Gut Feels What You Feel):

• Stress can wreak havoc on your digestive system. I’ve found that managing stress through techniques like deep breathing, meditation, or even just a relaxing walk can make a big difference in how my gut feels during a run.

• Pre-race anxiety is normal, but try to find ways to calm your nerves. A relaxed mind can lead to a relaxed gut.

• Try to get good sleep, as lack of sleep can increase stress.

Gut training isn’t glamorous, but it’s an essential part of becoming a comfortable and confident runner. It’s about learning to listen to your body, finding what works for you, and being patient with the process. And remember, everyone experiences gut issues from time to time, so don’t be afraid to talk about it. We’re all in this together!