But sports dietitians confirm that most runners overlook one vital focus area during training-that is, your gut.
"Your digestive tract isn't used to running and taking in food at the same time. The constant up-and-down motion of running coupled with the blood flowing away from the gut and toward the working muscles usually results in a wonky stomach," says marathoner Natalie Rizzo, MS, RD, dietitian and founder of Greenletes in New York City. "But that doesn't need to be the case. Just like you need to train your muscles to run, you need to train your gut to accept the fuel it needs."
The more you practice, the better your gut will be able to handle the energy it needs, says Angie Asche, MS, RD, CSSD, a Lincoln, Nebraska-based dietitian and owner of Eleat Sports Nutrition. For any training run longer than an hour, consider giving your race-day nutrition strategy a trial run. That means eating the breakfast you would have on race day and consuming the fueling products you'll have midrun at structured intervals throughout your miles. Practicing your plan should then help you fine-tune your fueling come race day.
Because we all have different body sizes (and, as a result, energy needs) as well as gastrointestinal (GI) tracts, the best fueling strategy looks different for each person. However, a study published in 2021 in Nutrients and a review published in 2017 in Current Opinion in Gastroenterology recommend that if you notice an upset stomach or diarrhea while running, steer clear of the following items for the two hours prior to and during a run:
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TO RUN 26.2 IS TO FEEL ALIVE
THE SUN IS rising from the east, and the waves of the Pacific crash below to the west.
LEAVE IT UP TO A PIECE OF PAPER TO TEACH YOU TO RUN EASY
BEFORE I FELL for running, I thought the hardest thing about the sport was the fast stuff: the speedwork, the sprints, and the intervals.
WHY-AND HOW-YOU SHOULD RUN DOUBLES
Those are just a few of the titles entered into my training log for the second run of a day.
FIND YOUR RUNNING COMMUNITY, ONLINE OR IN PERSON
I SIGNED UP for my first marathon while sobbing in the back of a rideshare, on my way to the airport to fly to my uncle's funeral.
FUEL WITH WHAT YOU WANT TO EAT
AS AN ULTRARUNNER, I'm all too familiar with the saying that long-distance running is an \"eating contest with a running component.\"
AT THE FERTILITY CLINIC, MY PAST CAUGHT UP WITH ME
I SAT IN the fertility doctor's office white walls, bare wooden desk, opaque window-alone.
THIS IS NOT AN ESCAPE STORY
AT 15, DARLENE STUBBS WALKED AWAY FROM A POLYGAMOUS CULT-THEN DISCOVERED A NEW LIFE AND COMMUNITY THROUGH RUNNING.
RUNNING WITH HANK
How my daughter's rambunctious mutt saved my sanity while she was lost to the darkness.
WHEN I FOUND OUT I HAD MS.I THOUGHT I'D NEVER RUN AGAIN.
I checked the pins on my bib, shimmied my spandex shorts into place, and teed up the stopwatch on my wrist.
A RUNNER'S GUIDE to sleep
Nike rocked the running world in 2018 when it released the Vaporfly 4%, claiming that the shoe could boost a runner's efficiency by that amount.