As any runner who has suffered from them knows, digestive problems can bring a run to a screeching halt. Digestive issues range from the mildly irritating to the cripplingly painful for runners, resulting from any number of contributing issues. The most effective treatment usually calls for a simple change in diet.
Stomach Cramps
Stomach cramps are perhaps the most prevalent digestive problem inflicting runners. Cramps develop from a number of factors, including what you eat before and during a run, how soon after a run you eat or drink, and how fast you run. Eating a big lunch before a long run, for instance, can cause cramping. Highly concentrated sports drinks are also culprits. Eating small snacks throughout the day and drinking more water will help avoid the chance of mid-run cramping. If you plan on running fast, space your last meal at least an hour and a half in advance of the run.
Nausea
Mid-run nausea indicates a more serious condition: chiefly, dehydration. The onset of nausea can lead to severe heat injury and is best prevented by drinking plenty of water before, during, and after a run. Eating properly beforehand is another preventative measure; more than half of your total calories should come from carbohydrate sources to give you the fuel you need.
Diarrhea
Diarrhea is a particularly brutal digestive problem that can creep up on runners. Most often it occurs due to roughage consumed prior to a run, such as salad, corn, or cereal. Avoiding foods high in bulk or roughage will improve your chances of avoiding a sudden and unwelcome onset of diarrhea on the road.
Colitis
Colitis is a condition in which the intestines become inflamed. It is usually brought on by sustained or hard running, resulting in pain, diarrhea, and intestinal bleeding. Decreased blood flow and dehydration may additionally perpetuate the condition. While occasional episodes may not be worrying, protracted pain should warrant a doctor's examination.
Chart It
Keeping a chart is a good way to track the frequency of digestive troubles you encounter while running, as well as the foods you consume beforehand. A chart can allow you to observe how certain foods might affect your bowels over the course of time. For particularly bad days, remove the foods you consumed on those days from your pre-run diet.
