Skip to main content

Common Stomach Problems For Runners

upset stomach running IBS stomach pain runners trots virtual running club virtual races

written by runnergirl training 

Stomach and gastrointestinal  (GI) problems can strike at some of the worst moments. During and after a run or workout being bombarded with stomach cramps or running for the nearest bathroom can really put a damper on things. Let’s examine common culprits and how to avoid them occurring.

Cause number one is too little or too much fiber intake. Both too little and too much fiber can cause constipation which can cause stomach and GI tract cramps. Too much fiber can also cause diarrhea also affectingly known as the runner’s trots. Here is a fiber calculator to help determine a starting point for your fiber needs. You may find you personally need more or less and remember to gradually make adjustments to fiber intake. The GI tract is sensitive to drastic fiber changes.

Cause number two is not eating or eating difficult to digest foods. Some people can tolerate exercise on an empty stomach. Other people need to have some food before working out. The time of day can also be a factor on eating beforehand. If you need to eat before an early morning workout most experts agree to keep it under 300 calories. Light snacks of carbohydrates such as toast, crackers or part of a protein or granola bar are all great options.

Cause number three is exercising too soon after eating a large meal. It is recommended to wait an hour after a light meal and two to three hours after a heavy meal. Digestion can take a while and running with a sloshing stomach means digestion has halted to push blood to the working muscles. The results are stomach or GI cramps, pain, heartburn, gas, etc.

Cause number four is an ongoing stomach or GI problem. Perhaps you have been dealing with symptoms of gas, cramps, diarrhea, constipation, bloating or heartburn for a while and it is a nuisance in your life. You should consult with your doctor to check for GERD, IBS, IBD or other stomach and GI problems. Living with chronic stomach distress is exhausting and saps the joy out of life. Also, a diet change may help too. Consider temporarily removing common problematic foods such as dairy, wheat, soy and high sugar and see if your gut feels better. There is also a beneficial diet called FODMAP, which removes certain foods that breakdown into sugars that feed the bad gut bacteria. Again, check with a doctor before making a dietary overhaul.

Hopefully these suggestions will spare you future stomach and GI problems. It really is a wonderful thing to have a happy gut when working out!


Related Posts Plugin for WordPress, Blogger...

Popular posts from this blog

Product Review: Bali Body Tanning Oils

written by runnergirl training
You may have noticed on social media tanning oil from Bali Body appearing everywhere. That’s because it is a plant based miracle in a little bottle! It is very different than most tanning oils by the ingredients and how it works. Bali Body offers several products including 3 types of tanning oils, SPF lotion & a hydrating body lotion. Read more below!

Product Review: Bali Body Tanning Oils, Moisturizing Sunscreen SPF 15 & BB Cream SPF 15

written by runnergirl training

Bali Body is an Australian based company who makes tanning oils and skin care products that are free of parabens and harsh chemicals. They are plant-derived, seed based oils full of vitamin E, rose hip oil and jojoba and much more! I love that their products are vegan and cruelty-free!
I have previously reviewed the Bali Body Natural Tanning and Body Oil and the Bali Body Cacaco Tanning Oil here. The Natural Tanning and Body Oil is a lightweight moisturizer and will bring a tan when skin is in the sun. The Cacaco Tanning Oil gives an instant light bronze look even without sun exposure. If using them I the sun please remember skin protection with SPF lotion.
I personally choose not to expose my skin to direct sun. In 2013 I lost my mom to melanoma skin cancer. It is very aggressive and does horrible things to the body. I use these products without direct sun exposure, to moisturize, give a light glow to my skin and help my skin to be healthy with a flawless …

How To: Garmin Forerunner 235 Turn Off Smart Notifications

written by runnergirl training

Are your Garmin Forerunner 235 smart notifications annoying you? After a great lack of help from the manual and Google I finally found out how to turn off notifications. Click below to read the steps!