Do you ever notice some kind of stomach trouble during or after your run? If you do, then you have plenty of company. Up to 60% of all runners have some kind of stomach problem, nausea, abdominal cramps, or other unpleasant digestive symptoms during or after running. These types of gastrointestinal (GI) problems can make a workout both painful and stressful.
What is the best way to avoid these problems? Unfortunately, these is no universal solution that works for every runner. So one of the best running tips is to keep track of what you eat for the 24 hours before you run. If you experience GI problems, then you will have a list of foods likely to be at fault, and can experiment by eliminating them one by one.
Dairy Products
A very common cause of runner’s distress is dairy products. Food items such as milk, ice cream, and cheese contain a substance that is very hard for some people to digest, namely lactose. There are many sports nutritionists that have solved their client’s problem simply by asking them to abstain from dairy for 24 hours before a run. Some good substitutions for cow’s milk are almond or rice milk (but take care with soy milk, as the soybeans can also be very hard to digest). Many people have success with goat’s milk, which contains less lactose than cow’s milk.
High Fiber
Often, difficulties can be caused by high levels of fiber. As the fiber passes through the lower GI tract, bacteria work hard to break it down and so produce gas, and potential cramping, as a result. Grapefruit, melons, and tomatoes all have low levels of fiber and could be used before a run. After the run is a much better time for those high-fiber foods such as bran cereal, pears, and green peas. Remember, it’s all healthy!
There are many solutions to digestive distress for runners, so keep experimenting and never give up. At Running Tips 4 All, you will find many more tips for running you can try. And don’t let your GI issues give you an excuse to avoid your run! As your running improves, so does its effect on your digestion.
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