Running is often touted for regulating the digestive system and keeping the intestinal tract healthy. But when running causes stomach upset, it may be difficult for joggers to remember these positive attributes. Fortunately, runners can heed preventive measures that will minimize cramps and nausea during their workouts.
Causes of Stomach Upset
In her About.com article entitled "Exercise-Related Loose Stools" (June 24, 2008), marathon coach Wendy Bumgardner estimates that 20 to 50 percent of distance runners experience stomach troubles ranging from cramping to diarrhea during or after workouts. Bumgardner maintains that though the cause of stomach upset may differ by runner, the simple up-and-down motion of running may stir the bowels uncomfortably.
Kitty A. Consolo, PhD, an exercise physiologist and veteran runner, also notes in a Premier Sports article entitled "Soothe Your Stomach During Runs" (August 2006) that during exercise, blood to the stomach and gastrointestinal tract is diverted to working muscles. Cramping and nausea may ensue as a result.
Making Dietary Changes
The first step in preventing stomach upset is diet modification. Though each runner knows which foods tend to bother his or her stomach, common causes of distress include dairy, caffeine and high-fiber foods. According to Consolo, dairy products are known to cause stomach upset due to their lactose and fat content. She suggests avoiding dairy 24 hours before a particularly hard workout or race, though certain dairy products with live cultures, such as lowfat yogurt, can actually ease stomach upset.
Bumgardner warns that caffeine can accelerate the movement of waste through the intestinal tract, which can cause diarrhea during runs. Avoiding caffeine well before runs can help prevent distress, as can limiting high-fiber foods. Though fiber is an essential element of a healthy diet, Consolo advises runners suffering from diarrhea to avoid fiber 24 hours before hard workouts. Low-fiber foods, such as plain bagels, white rice or pasta, can ease digestion and make runs smoother.
Staying Hydrated
Drinking plenty of water and other non-caffeinated, non-alcoholic beverages can help ease stomach distress as well. Bumgardner recommends drinking a 16-ounce glass of water an hour before working out, allowing time for excess fluid to pass through the body. In addition, Consolo offers an easy formula for determining the body’s necessary fluid intake. She advises runners to use half of their body weight in pounds as the recommended daily intake of water in ounces, plus an additional eight ounces for every 20 minutes of running completed that day.
Timing Meals Accordingly
A large factor for stomach distress is also the timing of pre-workout meals. Consolo recommends allowing three hours between a solid meal and a run, and at least 10 minutes if consuming gels or fluids before a workout. She also suggests avoiding gels and bars that contain artificial sweeteners, and drinking fluids alongside the consumption of gels to avoid stomach cramping. Ginger tea may also soothe certain stomachs, as it neutralizes stomach acid and can be sipped before runs as a preventative measure.
Staying Nausea-Free
Since each runner is different, it may take a bit of tweaking to determine which factors cause stomach upset during runs. However, once certain foods are eliminated and when meals are properly timed, stomach issues should dissipate, allowing runners to enjoy their workouts free of distress.
 |
