Have you ever had stomach pains in the middle of your run? I'm sure you have.
And if you haven't, bet on it happening to you eventually.
Every runner experiences it every now and then, ranging anywhere between a sudden bowel movement or those sharp side stitches.
Here are a few tips on how to identify and deal with digestive issues.
Excessive, painful gas and bloating - This happens when you eat foods containing high amounts of fiber and indigestible carbohydrates before your run.
These foods include beans, whole grains, and bran cereals.
When your intestinal bacteria try to break these compounds down, they produce gas, which applies pressure on the intestinal wall.
The bulky stools that form also contributes to the pain.
Fiber is good for overall health.
So, I encourage to keep eating high fiber foods.
Cut back on the amount you eat during the meal before your runs.
Consider avoiding them completely starting 24 hours before a big race.
Sudden bowel movements and diarrhea - People who are lactose intolerant often suffer from this.
It is caused by their inability to digest the lactose in dairy products.
If you are lactose intolerant, cut back or completely avoid dairy products, depending on your sensitivity.
Alternatively, you can buy the lactose-free versions of dairy products or take products such as Lactaid, which contain enzymes that help digest dairy.
A sudden burning sensation in your chest - This is the symptom of a group of gastroesophageal problems, such as heartburn and acid reflux.
This can be caused by eating large meals before your runs.
Eating smaller meals throughout the day instead of eating a couple large meals should help resolve this issue.
You also want to avoid laying down after eating as it may make it easier for the acid to reach your esophagus.
Some foods, such as coffee, spicy meals, and mint, can also trigger the condition, so avoid these foods.