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Don’t let Gastrointestinal issues sideline you this racing season!

From the Sole August 2018 GI Issues Photo

Don’t let Gastrointestinal issues sideline you this racing season!400x640px coachprofile lizlovering

Gastrointestinal issues in runners are more common than you think.

Do you frequently feel the need to find a toilet when out for a run, or experience wind, reflux, bloating, nausea, or even vomiting? You’re not alone. The good news is that with a few small tweaks to your race routine, you can stop any Gastrointestinal (GI) issues.

Gastrointestinal issues are common in runners and are frequently reported by athletes who take part in endurance events that involve running, cycling or triathlon. Causes for GI issues are multifactorial and can come from altered gut function, dehydration, food intolerance or not getting food or fluid timing, type or volume right in the lead up to, or during, your run.

When we start exercising, oxygenrich blood is redistributed from the GI tract to your working muscles. This lack of blood flow can lead to GI upset and is often exacerbated in endurance events that are held in hot weather, which can lead to overheating and dehydration.

GI issues can also be caused by food intolerance or consuming foods that are high in fibre, protein or fat that are slow to empty from the stomach. The timing and volume of your food and fluid consumption, pre-exercise, may also be a cause—it is possible to overfeed and overdrink. intraining’s top tips for reducing GI issues:

Liz Lovering, accredited sports dietician, chef, runner and coach.

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