GI Blues

Distance: 4 miles
Song of the Run: White Wedding - Billy Idol http://www.youtube.com/watch?v=AofzLsvTsM0

Weather: Fair, sunny about 70 degrees

Run Notes:
I actually ran 12.8 miles on Saturday in preparation for the Hartford half marathon which takes place on October 10th.  I felt pretty good afterward with just a bit of stomach cramping.  Not sure what caused that so I took a look online and found out I am not alone when it comes to GI problems.

GI Blues
Runners experience more gastrointestinal problems than other athletes.  Most triatheletes and marathoners have experienced nausea, diarrhea, and stomach cramps at some point during their training and racing. So what causes this more indelicate consequence of running?  It has a lot to do with what you eat and drink and when you do it.

Nausea is usually caused by dehydration.  The stomach loses cool fluids at a more rapid rate than those a body temperature.  This is one of the reasons they say you should drink every 10 to 15 miuntes.  Simple sugars delay the depletion of fluids and this is where sports drinks come into play.  Those with simple sugars (less than 10% of glucose) and long chains of carbohydrates are absorb as easily as water and have excellent hydrating properties.


Cramping and diarrhea are thought to be caused by a couple of factors.  When you are running blood is diverted to the muscles from the GI tract, which can lead to the  inability of the body to absorb liquids.  Factor this in along with the  jostling of the GI tract during a run and you can have the perfect recipe for cramps and runner's trots.

Fiber rich and heavy fats before a workout or race can wreck havoc on your digestive system.  This is due to the fact that the fiber gets low in the GI tract where bacteria feeds on it creating gas and cramps.  Avoiding these foods or consuming them with enough time to minimize the amounts you have left in your digestive track is key.  If you are going to eat a big meal, give yourself at least three hours before running.  The night before a race eat 2 hours before bedtime and empty out your system the next morning.  Better yet go for a high carb beverage and reduce the intake of fiber and heavy foods the day before a race.


Running can trigger pre-existing conditions you may have such as lactose intorlerance and irritable bowel syndrome.  Staying away from diary the day before a race can also prove to be beneficial.


What it comes down to is everyone is different. Experiment with your diet the day before runs and races to see what works best for you.