As many as 60 percent of runners experience some kind of stomach or digestive discomfort while running. When you are running, blood is diverted away from your stomach to your leg muscles, slowing digestion. The impact of running jostles internal organs and undigested food sitting in your stomach, leading to abdominal pain, nausea and diarrhea.
Pre-Race
Step 1
Find out what food and drinks will be served on the course, and practice using them on your long runs. If you find that the race nutrition irritates your stomach, try different products until you find one that works for you. You may need to carry food and powdered sports drink with you during the marathon.
Step 2
Test your pre-race breakfast before long training runs to prevent unpleasant surprises on race day. Your pre-marathon breakfast should be 10 percent protein, 80 percent carbohydrates and 10 percent fat.
Step 3
Begin hydrating with water and sports drinks a few days prior to the marathon. Dehydration and electrolyte depletion can cause stomach cramps, so make sure you are topped up on both fluids and electrolytes before the race begins.
Step 4
Cut dairy and high-fiber foods out of your diet 24 hours before the race. High-fiber foods can cause gas, bloating and loose stools; all of which can spell disaster in a marathon. Lactose (found in milk products) causes similar problems for many runners.
Race Day
Step 1
Eat breakfast at least two hours before the start to give your stomach enough time to empty before you begin running. If eating a large breakfast, leave three to four hours.
Step 2
Go to the bathroom before the start of the race. Drinking coffee or tea can stimulate a bowel movement, but drink caffeine only if you are sure it won't upset your stomach.
Step 3
Avoid non-steroidal anti-inflammatory drugs (NSAIDs), such as aspirin or ibuprofen, as these can cause stomach irritation. If you need a pain reliever on the morning of the race, take acetaminophen (Tylenol) instead.
Step 4
Drink 3 to 6 oz. of sports drink every 15 to 20 minutes during the race; more if it's hot. Dehydration can cause stomach cramps, so it is important to keep up on your fluid intake from the start to prevent problems later in the race.
Step 5
Take your gels with plenty of water, and dilute your sports drink. Too much sugar at once can cause your stomach to shut down and lead to irritation and nausea. If your stomach goes sour, switch to water until you feel better.
Tips and Warnings
- If you are staying in a hotel the night before the race, bring your breakfast from home to ensure you have something to eat that agrees with your stomach. Don't try anything new before a race. You never know what might cause stomach upset. Bring your own toilet paper to the race start. No matter how early you arrive, they've usually run out by the time you get there. Ginger and mint can relieve nausea. Keep some candies in your pocket, just in case.
- Stop running immediately if you experience chest pain or dizziness. Diarrhea can exacerbate dehydration.
Things You'll Need
- Race day nutrition (optional)
- Handheld water bottle (optional)
- Fuel belt (optional)
