How To Train Your Gut and Avoid GI Problems In Runners
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- čas přidán 2. 08. 2018
- Common causes of GI Problems:
Dehydration
Concentrated Carbohydrate Solutions (gels)
High fiber, high fat
Large Volumes
Too Much Liquid
Fructose and/or Maltodextrin
Dairy Products
How to Train Your Gut:
Make Training with Carbs (at intensity) part of your routine
Avoid Dehydration
Avoid Dairy and High Fiber Foods at least 12 hours before a competition (If these foods have caused a problem in the past)
Avoid Aspirin and Nonsteroidal Anti Inflammatories
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The amount of times I had to leave the treadmill at the gym and drive home hella quick to blow off!!!!
Or there's the gym toilet 🤷 everyone poops
It doesn't happen on race day, it just happens during running. And I have all of the GI issues, upper and lower.
omg i'm having the same issues and it sucks. Did it get any better?
did you sort it out?
Love this video. This is the first time I’ve seen someone else mention fructose as something that can cause GI distress. That’s something I’ve been struggling with lately.
Just don’t eat much. Get your body used to running without food!!!! I did it and still gained so much muscle. I ate what I knew my body needed only afterwards! I drank plenty of water and waited about 2 hours to run I peed a bit.
Do u not feel dizzy?
@@JC-ce8uw know what you mean with the dizzy but I managed to sort that by drinking more water earlier before running
what distances or times are you running for though? maybe if do maffetone and get fat adapted you wont be affected by low blood sugar.
Thanks for the video, it's very informative.
Great video and i love the channel. ☺ I agree with all your points especially avoiding dairy . I also avoid the pre race caffeine too because it's a well documented gut stimulant and was adversely affecting my races. Obviously it doesn't affect everyone but something to consider.
caffeine also dehydrates which is why I missed the podium in my first local triathlon.
Thanks Liz for the tips. Another is breathing... as a chronic hyperventilator I know that going into a hyperventilated state in itself can cause nauseousness for me. Slowing down a little and focusing on nose/diaphragm breathing helps me with this, even putting hands on head and pushing the shoulders back a bit for force it more...
oil pulling is supposed be great for oral health. I would go for a 20 minute walk around the block swishing a mouthful of olive oil meaning would have to breath through my mouth. after a few days had an afternoon nap and work realizing i was calming breathing through nose with mouth closed and didn't have cotton mouth. Now when ever i think about it i notice i'm diaphragm breathing with mouth closed. i have moderate nasal polyps as well. I was too cheap to go to the denist and i probably needed a teeth clean, the oil pulling did reduce yuck sensation on my gums too.
Very welcome video and channel. Love it and your attitude. We need more people like you. Rant:
I am so sick of videos etc saying ‘cardio’ is no use and you should only do weights tk get six pack/thin etc bla bla. There is no such thing. Yea I know what cardio means. We’re all doing cardio all the time if we’re alive. I am a triathlete and trust me whether it’s bike, run, swim, weights/resistance training you will get out what you put in and combined with diet choices as you say you will reap the rewards. You can get an extremely intense workout from any discipline. Strength training is essential in injury prevention for all athletes whether you are developing muscle or strengthening g tendons and joint stability. You chose what you want in the end. As triathletes you’re balancing being light versus power on the bike, being light on the run and strong in the water. You can build an enormous amount of muscle on a turbo trainer -on your legs and glutes and tone your core- but note the cyclist and the skinny arm. Triathletes then add powerful shoulders from the swim but try to balance that with lightness for the run. There isn’t an either or choice for ‘cardio’ and residence. Health is what is important and hearing very popular weight lifter on his channel saying to people who are trying b to lose weight that they are ‘wasting their time’ doing ‘cardio’ and thus turning people away from all the cardiovascular health benefits makes me so angry. Doing intervals or HIIT or whatever you want to call it or ‘efforts’ on the bike is no different from doing it anywhere else. Running can be light and slow-but it can also be uphill or on trails or over extremely long distance. To dismiss cardio as now seems to be popular is dangerous and ignorant. Balanced g what you want from it with what you are will you put in is key. Having said all that the thing that stands out for me in your video is that you say several time ‘what makes you happy’ or similar. YES!! For goodness sake. There is no cardio versus resistance. Think SPORT you love. The best exercise is the one you turn up at. If you love dancing, get obsessed with it. If you love fencing-do that. If you love running and CrossFit...etc. I love cycling running and swimming and weights although I’m not very good at them I do them for core strength and joint health and so my arms don’t looks so puny haha and for strength in the water. I’d also like to be able to do a handstand but that’s another story haha.
Great video. Same goes for nutrition advice. Brava. 💪🏻💪🏻😇😇👏🏻👏🏻👏🏻
And nicelt lesson.I must concetrated to improved my skills☝️
Thaaanx
I have lower GI issues all the time when I run but have only had one really bad race experience (this year at the SF Marathon) and no porta potty available for what seemed like forever! I do most everything mentioned trying to get it under control. I will definitely give the ginger chews a try!
Sorry to hear that!! I did notice there weren't too many bathrooms available along the course this year. You can also try an anti-diarrheal med as a last resort (clogs things up a little on race day). Does it happen in your long training runs? If not- its a pacing issue, your stomach just can't handle the added energy expenditure. You'll need to build up the speed in training. Keep me posted on how the chews work.
People having chemo get told to have Lglutamine as said to repair gut lining. I drink a bit and i imagine the bad hangovers from the gut getting inflamed from the concentrated alcohol pickling the gut lining. I had bone marrow once during a big drink session and hang over so much less the next day, i wonder if it was like rubbing aloevera on sunburn as the oils put a coating on the gut lining and buffered against the Alcohole a bit. What have you found helps? I want to know what other supplements Chemo patients take for gut and joint health. Ideally would like to drink less but not much success. plus we are a drinking culture here and not much advice other than drink water, you still get sunburnt when its overcast. Sunscreen protects against sun exposure, what protects against alc exposure...
When I was in high school, I played basketball the entire time. Every single time after I ran, I had diarrhea. I never looked into it, I just dealt with it but after I graduated I never ran again because I thought I just couldn't run without having that issue. I'd like to take these tips into account and get back to it.
Taking coffee with a lot of sugar and cream will guarantee the trots. Sugary snacks will also complicate matters.
Filter all your drinking water. (The idea is to remove the excess calcium carbonate in tap water.) The basic rule of thumb would be your drinking water should not test as an electrolyte.
i think i got it, i just ate dairy products mixed with fructose products. nice
Some really good tips.
I'm training for ultras, so making sure I can eat while moving is really important. Even on some of my shorter 10-16k runs I will eat regularly.
I have found that a mix of real food and gels/supplements works for me. For my 50 mile training I'm aiming to consume close to 200 cal an hour. An example would be a gel, baby food (Ella's kitchen) and a bite from a oaty bar. Works perfectly for me :) hope this helps someone
Thanks for the insight! How was your Ultra?
Tips at 3:16
I always take Benefiber in glass of water everyday when I wake up. I began running while drinking the same thing and my stomach cramped REALLY bad... i tried with just normal water and I was fine
I always get this on the treadmill if I run hard speeds for about an hour but I get it if I have food in me after I eaten
I just have both, regardless of race day or not, my stomach hates me and I’m just trying to go with it 💀💀
Gah I need this!!!
Hi Elizabeth! Very informative video!
I have a question. I always run early morning on empty stomach (no food in the last 12 hrs at least).
I only take a sip of water before my run, and i drink nothing up until around 7-8km when i usually start to feel stomach ache/cramp type of discomfort.
What do you think is the cause? Is it lack of hydration? Or is it something else?
Thanks!
Thanks Nel, so glad you liked the video!! The cause is dehydration for sure. I've experienced the same thing when I train with no food or drink. I'd try hydrating first, I like SOS Hydration (lower sugar than most) and see if that helps. Your body will need to get used to the liquid so start small and work your way up to 6oz or so, then try adding more and so on. You can also try a tiny bit of food and see if that helps (half a banana, 2 fig newton cookies, a few bites of a Lara Bar).
Thanks for the response!
Wow!! Why dont you drink more water?
who still watching this in 2021 and still havent learned their lesson?🙋🏽♂️
I've only gone up to half marathon distances, and have no GI issues while running, but I experience debilitating stomach cramps that start about an hour after running and can last up to 24 hours post-race. Anyone else have something like that?.. so far I just hydrate, and hit the Motrin and Bentyl (antispasmodic).
This sounds awful. I've seen this in some of the runners I coach- possible causes: Since it lasts 24 hours my first guess is muscular fatigue. Does it happen at all running paces? If not, it could be over-exertion and your body is reacting? How's your core strength? Another reason- what are you eating before you run? Lastly... It could also be dehydration from DURING your run - I'd suggest a hydraiton product like SOS Hydration or Skratch Labs for before and during and possibly some trace minerals (I like this brand - it helped with my nausea Trace Minerals Research ~ Electrolyte Stamina). Keep us posted and I'll try to keep problem solving with you.
I think "paces" is my speed work, and no, it doesn't seem to get me there, more in exertion over time that pushes my limits. My core strength is certainly questionable at best, I don't do anything for it. I tend toward water and graham crackers, maybe a little powerade as this seems to have helped by history, but that's about it before I run for food. I drink powerade or water during long runs, and this seems to lessen the intensity of the problem afterward, particularly with the powerade. There may also be a facet in abdominal breathing, where I'm not allowing my gut to relax with the effort of rapid breathing due to race-pace, or whathaveyou. Thanks for your response! At 5'8" and a little over 200 pounds, I'm happy just to be able to go the distance, but feel the issue will probably improve with my overall de-MASS-ing as well. :D we sure are a bunch of complicated beasts, aren't we?. :D
This happens to me at greater distances. I recently ran an ultra in three stages, and while I felt great during the runs, my stomach churned in knots about 20 min after each stage, during my down time. And I had to calm it down before the next stage. By the last stage of running, my gut couldn't physically take the jostling of running and I had to walk about 1.5 miles.
I’ve been getting this, I’ve only just got back into running so I hope it gets better as my fitness improves!
Helloo I'm a marathoner and one of the main issues that I suffer from is what should use (gels) that dont help candida to Grow again (cz I'm on a treatment) Thank you
Gels are like fuel to the fire for candida - avoid for sure. If you are avoiding all sweeteners then this could get difficult. Its going to sound weird but if you can handle it, so savory instead of sweet. Try olives (salty and fatty). If you need sweet and more carbohydrates I'd suggest trying Generation UCAN (their superstarch is easy on the GI system and not a 'sugar') either liquid or bar form. You could try dried apricots as they are on the list of 'maybe' fruits ok for candida. Last resort- load up on probiotics and on race day use a gel like V-Fuel and then go right back to your candida diet after.
You mentioned ginger chews - what about crystallized ginger? Would that just end up being too much sugar?
It might be just enough if you're doing a longer race and aren't taking in any gels or sports chews.
Salted peanuts abs gummy sweets help me.
Sometimes after running 4km I poop bloody watery stool & after that my stool becomes normal , I don't knw why it happening
I heard and saw studies on tart cherry juice and its positive effects on recovery. DO you think Tart Cherry juice lives up to its hype?
Yes and No. No- it will not make your body feel magically better and prevent any muscle soreness. No- the evidence isn't 100% conclusive yes. Yes - it helps to promote deep sleep which is a HUGE bonus for recovery and will do your body better than any crazy supplements. Yes, if you have muscular tears/injuries and you're trying to heal. The bottom line is that the evidence is very promising and at the moment seems unequivocal. I think from my perspective the athlete (you) needs to weigh up the risk/benefit balance. From the current evidence there is nothing to lose and everything to gain; at the very least you ensure that you're getting a polyphenol-rich fruit portion. If you are going to do it- be sure and use only Montmorency cherries. Now that I'm writing about all this, I think I just need to do a video. Hahaha. Thanks for the great question.
Inpyn Nutrition thanks for the advice. It would make a great video for sure.
PR's instead of BM's !
For marathon take a tablet of salt with you for avoid cramps.
That's help you get dehydrated won't it
Thanks for the awesome video! Someone suggested anti-diarrhea meds (e.g. Imodium)pre-race to avoid the trots/need to go. Good idea or bad? I've tried it for the two marathons I've run and haven't had GI issues during the race. Bonked both times around mile 21, though, so wondering if they had anything to do with it.
I've used them before in my longer distance triathlons... I'm not a doctor so I can't give medical advice but in my professional opinion, its OK for race day, you may just pay for it afterward with less-than-normal bowel movements. #poopproblems I don't think the bonking is related to the meds - instead its more likely hydration and fueling. What did you drink and eat? Did you pace correctly?
Thanks for the question, I'm also interested in taking anti-diarea medicine while racing. Is there any drawbacks connected with running?I took those medicines while summiting mountain and also during long trips. But have never experienced it during so intensive physical activity.
Beans especially white and red kill my guts....you can always feel it ten minutes into a run haha
That's almost normal - they are high-fiber and that's a big pre-race no-no.
I got a gut feeling about this 😅
The GU gels toots last for days after a race. So stinky
3:10 here she start telling tips
I eat a lot of fruit before a run and I have no GI problems.
That's great to hear! GI issues are so common in runners
I just found out about this, i thought i got food poisoning
Keto eliminates this an a issue. No more in race nutrition needed.
I'm glad you found something that works for you! How long is your next race?
a lot of useless "information"