August 22, 2025 • 21 mins
Picture this: You’re halfway through your long run when suddenly… you need a bathroom ASAP… Sound familiar?
Today we’re talking about why running can trigger digestive issues and what’s really going on in the gut. This episode is for: runners, endurance athletes with IBS or a sensitive gut, or anyone curious about the gut–exercise connection!
⏱️ Chapters:
(00:00) — Intro
- (01:23) — Today's Episode: Why Does Running Cause Gut Issues (And What Can You Do About It?)
- (02:25) — Support the Constantine 5K Run For CAMH Foundation
- (03:52) — What Causes Digestive Symptoms During Runs?
- (04:58) — What Happens to Blood Flow During Exercise
- (05:37) — The Role of Pelvic Floor and Mechanical Jostling
- (06:29) — Cortisol, Inflammation, and Gut Permeability
- (7:47) — Pre-Run Nutrition Mistakes
- (9:48) — What You Can Do About It
- (10:17) — Timing Pre-Run Meals & Snacks
- (11:39) — Hydration Strategies
- (12:14) — Electrolyte Solutions & Sodium Type
- (14:11) — Fueling During Long Runs
- (15:11) — Planning Your Running Route
- (15:47) — Pelvic Floor & Strength Training
- (16:45) — Supporting Gut Health & Bowel Routine
- (20:20) — Closing Notes
—
🤝 SUPPORT THE CAMH FOUNDATION FOR THE CONSTANTINE YORKVILLE 5K: ⤵️
https://raceroster.com/events/2025/96738/2025-constantine-yorkville-run/pledge/participant/38848322
—
👩🏻💻 RESOURCES & LINKS MENTIONED: ⤵️
📌 Electrolytes & Gut Health: What’s Hype, What’s Helpful, and What’s Right For You?
📌 Creating a Therapeutic Exercise Plan With Pelvic Floor Dysfunction With Courtenay Polock
—
✉️ CONNECT WITH ME: ⤵️
🖥️ Shop the Resource Suite
If the GutFit Nutrition Podcast is giving you value - helped your digestion and fitness, made you rethink how you approach your gut health, please consider leaving a review! 🎧
If you have questions for my listener Q & A episodes, you can submit them here, or send me an email at leigh@leighmerotto.com. See you soon!
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
Is choosing the right type of sodium?
So I love to really give my thoughts on a lot of the popular
electrolyte supplements out there.
So LMNT I'm looking at you and wake water.
Those actually contain sodium chloride, which essentially is
just table salt. Unfortunately, sodium chloride
is not as well absorbed. So during our endurance efforts
(00:23):
like our long runs and our harder sessions, we want to be
choosing sodium citrate as our preferred source of sodium,
which is the main electrolyte wewant to replace during harder
efforts because it is more readily absorbed by our gut and
it's going to really reduce the risk of GI symptoms.
Welcome to the Gut Fit NutritionPodcast, the show where we dive
(00:44):
deep into the world of gut health, nutrition and fitness to
help you unlock your best cell from the inside out.
I'm your host, Lee Morado, a registered dietitian, gut health
expert, long distance runner, and movement enthusiast on a
mission to empower you with science backed whole body
strategies to fuel your body, heal your gut, and thrive in
your active life. Whether you're here to finally
(01:05):
break free from IBS and digestive symptoms, optimize
your fitness performance, or learn how to support your gut
health with natural strategies, you're in the right place.
Each week we'll explore topics like conquering digestive
symptoms, building a gut friendly lifestyle, enhancing
endurance and strength performance, and more.
So grab a cup of your favorite gut friendly tea and settle in
(01:26):
because we're about to get gut fit together.
So it's a lovely summer day. You're about 45 minutes into
your run feeling great and all of a sudden you get that pit in
the bottom of your stomach and you need to run to the bathroom
ASAP. And what's even worse is the
closest bathroom is over 2 kilometers away.
(01:46):
What do you do? So this is such a common
scenario, unfortunately, although not entirely normal as
we'll get into for many runners.I know that I've had many
clients that have dealt with this frustration on their runs
and I often get asked really whydoes running cause digestive
issues and what can you do aboutit?
(02:07):
So that is the purpose of today's episode.
So this episode really is for all the runners out there as
well as endurance athletes or really anyone curious about the
gut exercise connection. So let's get into it.
Just before we get into the meatof the episode, I do want to
share about an upcoming event. So on September 7th, 2025, I'll
(02:28):
be racing in the Constitution 17Yorkville 5K run in Toronto, ON
on behalf of my company Gut Fit Nutrition to support the Kim H
Foundation. Kim H is the Center for
addiction and mental health, so I got Fit Nutrition.
We recognize the powerful connection between the gut and
the brain and how deeply mental health influences our overall
(02:49):
well-being and quality of life. So really many people with
digestive disorders like IBS also experience anxiety and
depression. So that's why I've chosen the
Kim Foundation as my fundraisingcharity for this run.
On a professional level, KMH wasmy first workplace as a
registered dietitian. So I witnessed first hand really
the amazing work that they do for mental health.
(03:11):
And on a personal level, KMH hasalso supported a few of my close
family members during mental health crisis.
So This is why this cause is so close to my heart.
With mental illness rates continuing to rise alongside
provincial funding often fallingshort, Kim H relies on donor
support to continue their amazing programs and research.
(03:31):
So I'm so excited to participatein this run.
And we'll also be attempting to run a new personal 5K.
Best goal under 20 minutes. Currently my PR is 20 minutes
and 30 seconds. So we're looking to dip under
the 20 minute mark, which will be really hard, really painful.
But this will be a great mental and physical challenge for a
great 'cause we have great returns.
(03:52):
So our fundraising goal is $1000.
If you would like to support, you can donate directly through
the fundraising page, which I will link below in the show
notes. And thank you so much for
everyone who's donated so far. I really appreciate your
support. And all the proceeds directly go
to the Cam H Foundation. So I wanna thank you so much.
(04:13):
So let's get back into the episode.
So what are really the common issues that runners face when
they're out on a run and terms of digestion.
So often what can happen is potentially urgency to use the
bathroom. This has the colloquial name
runner's trots, sometimes gas and bloating, cramping,
abdominal pain, diarrhea and even post run symptoms.
(04:34):
So some people experience Constipation if they got
dehydrated on the run or even diarrhea too, depending on what
they've taken in. And so why is this?
So one reason for this is reallya shift in blood flow.
So during running or really any type of moderate to high
intensity exercise, blood is diverted away from the digestive
organs to supply our working muscles with the energy that we
(04:58):
need. So this means less oxygen,
nutrients for the gut to give more to the muscles, the working
muscles. However, if you've had maybe a
big meal or eaten close to your session and had something that
takes more time to break down and leave your stomach, higher
fat, protein, fiber would be included in this.
That means it can really slosh around in your stomach and won't
(05:18):
get digested as well. And this can lead to that
cramping and gas and bloating. Another reason for this is
mechanical jostling. So we know that running you're
bouncing, you're shaking up and down and this can disrupt the
intestines and sometimes speed up transit time or how fast food
is moving through through your gut and also the impact on the
pelvic floor. So despite what you may have
(05:38):
heard, running is neither good nor bad for the pelvic floor.
But if you do have any current issues, which I see commonly in
those with IBS or IBD or Celiacsdisease, you know, pre-existing
digestive conditions, you may have a tight or weak pelvic
floor, which are not the same thing or weak inner core
muscles. So it may highlight those issues
(05:59):
with symptoms like urgency or bowel or bladder leakage when
you're out on or run. So it doesn't mean that running
is bad for you, but you may needto correct those issues first.
There's also the hormonal and nervous system.
So during high intensity workouts like speed worker
intervals, or even if we've beenexercising for a long time, like
when we're out on those an hour and a half to 2 1/2 hour long
(06:21):
runs, we get an increase in cortisol, which is known as the
stress hormone, but actually haslots of beneficial properties
for us. So cortisol gets released, which
mobilizes glucose and fatty acids in our body to help fuel
our performance. So it's a good thing.
And this is a temporary elevation that's beneficial in
small doses. However, it does put a little
(06:42):
bit of stress on our system and this can lead to a bit more
inflammation and gut permeability during that harder
exercise or extended exercise, which we say may compromise the
intestinal barrier and potentially lead to risk of
endotoxins entering the bloodstream.
And sometimes this can trigger digestive symptoms like bloating
or diarrhea. There may also be hydration and
(07:04):
electrolyte imbalance that can contribute to that digestive
issues when you're out or after your rents.
So being dehydrated or having a lack of water or or
electrolytes, which can happen when you're training in the
heat, running outside or a really hot day and not taking in
enough fluids and enough electrolytes or the electrolyte
imbalance can actually reduce blood flow further, which can
(07:25):
then worsen gut symptoms. And then of course our pre
nutrition choices for our run. So making the wrong choices can
definitely contribute to symptoms.
So what I would include in this is choosing anything that's high
in fiber, high fat, or even highprotein really close to running
can trigger digestive issues as they take longer to leave your
(07:47):
stomach. They really delay stomach
emptying and then take more workfor a gut to breakdown.
So they can cause more issues. And then for those who have IBS
or FODMAP intolerances, which iscommon, so 5 maps for those who
aren't aware are the acronym stands for fermented
oligosaccharides, disaccharides,monosaccharides and polyols.
(08:08):
Essentially these are fermentable carbohydrates or
sugars. They get fermented by the
bacteria in our large bone and they can cause more gas
production. So for those with IBS, things
like beans or apples, mangoes, which are healthy foods close to
our workouts, they can cause more symptoms and they may even
been present in certain sports gels or sports drinks, which can
(08:28):
worsen symptoms too. And then even concentrated carbs
like gels or certain types of sports drinks like Gatorade, if
it doesn't have the right concentration, if concentration
of carbohydrates too high compared to the amount of water,
then this can actually worsen symptoms too by drawing more
water into the gut and causing diarrhea and urgency.
(08:49):
And the last component could potentially be caffeine.
So we know that caffeine is a ergogenic aid.
It does boost performance. I personally take it before my
hard races. I'm racing a 5K or A10 or half
marathon, like to use a specificdose of caffeine.
However, if we are sensitive to caffeine and you're not someone
(09:09):
who regularly consumes it and you have it before a workout,
this can definitely cause symptoms.
Or if you maybe overdo the caffeine.
So caffeine is kind of sneaked into a lot of sports products.
I've seen it in gels and drinks where it's not totally obvious.
So if you maybe overdo the balance of caffeine too, this
can also stimulate bowel movements.
So now that we talked about why running can contribute to
(09:30):
digestive issues, what can you do about it?
So there's definitely lots of things that you can do.
And while there is some impact of running that you know can
stimulate A bowel movement and maybe 'cause you to need to use
the washroom occasionally, if you're constantly having urgency
or symptoms on your runs, there's definitely something
that you can do about it. And this is really not normal.
So the first one being thinking about our nutrition and our
(09:53):
fueling. So timing is really important
and we always think about once we get closer to exercise that
we really want to taper down thesize of our meals and make it
more simple. So if we're we're going to have
a more regular meal, we want to aim for about 3 to 4 hours
before to have time to digest itif it's got a bit more protein
and fiber, but still wanting to keep it a little bit lighter in
fat because we don't want it to be still sitting in our stomach
(10:16):
when we go and do those hard runs.
So comes as no surprise. But maybe don't have a burger
and fries close to your runs. And then if it's something like
a mini meal or a snack, aiming for around 75 to 90 minutes
before, typically want to include A2 to three to one carb
to protein ratio so that we get some good carbs in there, a
little bit of protein so we havesome fuel still in our system
(10:38):
and keeping them really low in fat and fiber.
We also want to think about if you are someone who has IBS or a
sensitive gut, which I've workedwith.
Many runners who need more nuanced strategies to help
prevent symptoms on their runs may think about having lower
FODMAP options too. So lower FODMAP carbs can be
things like Maple syrup or instant oats or firm, not
(11:00):
spotted bananas. So a little bit more tailored in
that sense to help prevent any symptoms as well.
And definitely, definitely alongside this point is that we
do want to fuel. So it's not just an option to
skip eating before your runs. You do actually want to have
something in your system becausefasting can actually make our
exacerbate the impacts of cortisol during exercise worse.
(11:23):
So it can actually make your gutsymptoms worse if you choose to
fast, AKA you don't have anything close to your run or
you haven't had anything for a relative period of time.
So it is really important to fuel up properly before your run
and have the right component of things so that your gut isn't
going to get upset. And then we also want to think
about hydration and so making sure you're going into your
(11:43):
sessions, your hard workouts or your long runs well hydrated.
If it's a hotter day, you may choose an electrolyte supplement
before, add some salt into your pre workout meal or drink.
And then during your runs, making sure you're staying
hydrated. Ideally, we want to sip early
and often. We don't want to wait until
we're feeling dehydrated to drink during those long runs or
(12:05):
harder sessions. So it's good to sip early and
often. Most people around 2:00 to 3:00
oz every 15 to 20 minutes if you're sweating a lot and it's
hot heat. And then the other portion of
this would be electrolyte balance too.
So the most ideal way to hydrateduring harder efforts and our
long runs is a fluid solution ofsucrose, glucose and sodium
(12:28):
mixed at roughly A1 point 5 to 4% carbohydrate concentration.
This has been shown to maximize fluid absorption.
So this percentage actually keeps osmolality low, which
allows for faster emptying out of the gut and then greater
fluid absorption in the small intestine.
So it's really important to makesure that you have the right
(12:48):
concentration in your fluids, inyour water so that you're
actually minimizing this of causing GI issues too.
This is why there's issues with drinking things like Gatorade or
some the higher carb sports drinks out there is that they
may actually be contributing to your symptoms too.
And then the other part of hydration is choosing the right
(13:09):
type of sodium. So I love to really give my
thoughts on a lot of the popularelectrolyte supplements out
there. So LMNT I'm looking at you and
wake water. Those actually contain sodium
chloride, which essentially is just table salt.
Unfortunately, sodium chloride is not as well absorbed.
So during our endurance efforts,like our long runs and our
(13:32):
harder sessions, we want to be choosing sodium citrate as our
preferred source of sodium, which is the main electrolyte we
want to replace during harder efforts because it is more
readily absorbed by our gut and it's going to really reduce the
risk of GI symptoms. So you can find sodium citrate
in certain products. I like noon for less sweaty days
(13:54):
or mortal hydration for sweatierdays.
I also have some recipes for homemade endurance elixirs too
that I will link in the show notes that you can download.
But making sure you're choosing the right type of sodium and the
right balance of carbohydrate solution in your fluids is key
too, really important. And then in terms of also
fueling during those sessions, so as you know or you should
(14:16):
know, we want to be fueling withcarbohydrates during our
endurance efforts that are roughly 75 to 90 minutes or
longer. Good rule of fun thumb for most
people is 30 to 60 grams of carbs per hour.
However, we want to make sure that we do gut training.
So before you go into your race,if you're training for a
marathon or a half marathon, youwant to make sure that you're
(14:38):
doing your long runs, taking in some carbohydrate so that you
can train your gut to better absorb them.
So most people find that they can start at around 30 grams of
carbs per hour and then slowly train up a bit more to an amount
that works for them. The reason for this is that our
intestinal tract only has so many carbohydrate transporters.
But as we practice taking in carbohydrates like our gels or
(15:00):
specific sports fluid sports drinks, it actually trains our
gut to become better at tolerating them.
So sometimes it just does just take time, AKA that gut training
that's for the important. So I always want to practice
this and gradually introduce oursports fields and training and
not just on race day. Some other things to keep in
mind that aren't necessarily nutrition related is to plan
(15:20):
your route. So if you are someone that likes
to go out running early in the morning and maybe you didn't
have your bowel movement when you first woke up, it's OK to
plan your run so that you may beclose to a washroom when you get
the urge. Because you know what, having a
bowel movement every day is a good thing for you.
So if you're going to need to plan it around your morning,
that's OK too. That said, if you're, you know,
constantly needing to run to thewashroom on your run, that's a
(15:43):
different story. But if it happens once, maybe
twice, it's OK. So you can plan that route.
Pelvic floor support. So if you are maybe suspecting
that you have a weak or tight pelvic floor or you're dealing
with those symptoms like bowel or bladder urgency, may consider
seeing a pelvic floor physio whocan definitely help you deal
with that and get back to running more and doing those
(16:03):
jumping type exercises without symptoms.
Listen to our past episode with Courtney Pollack.
I will also link that in the show notes below who is an
accredited exercise physiologistand she talks about the
importance of a personalized exercise plan so that you can
get back to doing the exercise that you love.
And running may not be necessarily off the table for
(16:24):
you just because you have issueswith pelvic floor.
The other part of this too is strength training.
So hearing it more is becoming more popular strength training
for runners, but making sure you're strengthening those inner
core muscles and your glutes. That definitely helps your
pelvic floor to just be in a better place and reduce some of
those symptoms when you're you're out running too.
And then another consideration is strengthening your gut
(16:45):
health. So how is your bowel routine?
Are you fairly regular? Are you going to the washroom
once or twice in the morning andyou're on a good routine?
If so, this is great. If not, this might be an area to
consider because if your bowel routine is really unpredictable
and you don't know when you're going to have a bowel movement,
then that can definitely impact your runs and make it more
(17:05):
likely that you may need to Sprint to the washroom or you
know you run to the bathroom ASAP.
So can be really helpful to implement and train your system
to have a good bowel movement inthe morning, which is really
important. And then also lowering
inflammation, helping support a healthy gut wall.
Through diet and lifestyle strategies, it can really help
(17:26):
your gut to be more resilient tothe stressors of training.
And then you may want to rule out other conditions.
So if you're having gut, both gut symptoms during your runs
and they're really extreme and you're also experiencing other
things like bloating, cramping, diarrhea, Constipation, not
during your runs or after could be worth, you know, speaking
with your doctor, getting a referral to a gastroenterologist
(17:49):
to rule out other investigations.
Find out if it is IBS or if you may have IBD or celiacs disease.
And then working with registereddietitian specializing in gut
health to really help you to address these these underlying
issues. So that all to say, while there
is an aspect of running that cancontribute to some digestive
urgency and a need to use the washroom, if you're constantly
(18:12):
having symptoms out on your run and after you finish those hard
sessions, that is not normal andsomething that we want to
address. And it definitely can be
addressed. So as a runner myself, I know in
the past I worked through these issues and I have lots of
strategy in place that helped meto avoid gut issues.
And as a registered dietitian and a coach, I'm work with many
runners and help them to virtually eliminate gut symptoms
(18:36):
during their runs and their races, achieve their personal
best without their gut holding their performance back.
So this can come down to both, you know, nailing down the right
fueling strategy so you know exactly what to have before I
before you go on your run, what to fuel with in terms of
hydration and carbs during thoseextended sessions and how to
(18:57):
fuel up properly after your runs.
And then on a more long term basis, what are you doing?
What can we do to help you to really build up your microbiome,
lower inflammation within the gut so that it's even more
resilient to a little bit of theinflammation that gets caused
naturally during harder exerciselike endurance training and
running and races. So if you need support for that,
(19:18):
I'd love to work with you and see your application come
through. So you can actually apply for
coaching with me from the link in my bio.
If you're looking for that real personalized support from a
dietitian specializing in gut health and running and sports
performance. Right.
So that wraps up our episode today.
So just to highlight that running can stress the gut
(19:38):
through blood flow shifts. You know, the mechanical motion
and the changes in stress hormones.
And you know what your nutritionand your hydration choices do
play a big role. And with my clients and in my
coaching programs, we work closely to understand your
unique triggers and really buildup your overall gut health and
then develop specific fueling plans so that you can race and
(20:00):
engage in your running. And do the training that you
love with competence. So the take away here is that
with the right strategies, runners can reduce or manage gut
symptoms during in post runs with the right plans in place
and listening to your body. So thank you so much for tuning
into today's episode. As I mentioned, if you need
(20:21):
support with fueling and managing digestive issues, you
can apply for coaching from the show notes.
And I'd love for you to leave a comment, share your experiences
with digestive issues during running or what you found work
for you. And of course, be sure to
subscribe and stay tuned for newepisodes.
Bye. That's a wrap for today's
episode. Thank you so much for listening
(20:42):
and being a part of our community here.
If the Gut Fit Nutrition podcastis giving you value, helped your
digestion and fitness, made you rethink how you approach your
gut health, consider leaving a review on Apple, Spotify, or
wherever you're getting your podcasts.
If you have questions for my listener Q&A episodes, you can
submit them as a comment on thisepisode or send me an e-mail at
(21:04):
lee@leemorado.com. For more digestible IBS gut
health and fitness tips, be sureto follow me on Instagram at Lee
Morado under score Rd. and to apply for coaching, shop the
resource suite or grab a freebie, visit
gutfitnutrition.com. Thanks for tuning in.
We'll be in touch soon.
Is choosing the right type of sodium?
So I love to really give my thoughts on a lot of the popular
electrolyte supplements out there.
So LMNT I'm looking at you and wake water.
Those actually contain sodium chloride, which essentially is
just table salt. Unfortunately, sodium chloride
is not as well absorbed. So during our endurance efforts
(00:23):
like our long runs and our harder sessions, we want to be
choosing sodium citrate as our preferred source of sodium,
which is the main electrolyte wewant to replace during harder
efforts because it is more readily absorbed by our gut and
it's going to really reduce the risk of GI symptoms.
Welcome to the Gut Fit NutritionPodcast, the show where we dive
(00:44):
deep into the world of gut health, nutrition and fitness to
help you unlock your best cell from the inside out.
I'm your host, Lee Morado, a registered dietitian, gut health
expert, long distance runner, and movement enthusiast on a
mission to empower you with science backed whole body
strategies to fuel your body, heal your gut, and thrive in
your active life. Whether you're here to finally
(01:05):
break free from IBS and digestive symptoms, optimize
your fitness performance, or learn how to support your gut
health with natural strategies, you're in the right place.
Each week we'll explore topics like conquering digestive
symptoms, building a gut friendly lifestyle, enhancing
endurance and strength performance, and more.
So grab a cup of your favorite gut friendly tea and settle in
(01:26):
because we're about to get gut fit together.
So it's a lovely summer day. You're about 45 minutes into
your run feeling great and all of a sudden you get that pit in
the bottom of your stomach and you need to run to the bathroom
ASAP. And what's even worse is the
closest bathroom is over 2 kilometers away.
(01:46):
What do you do? So this is such a common
scenario, unfortunately, although not entirely normal as
we'll get into for many runners.I know that I've had many
clients that have dealt with this frustration on their runs
and I often get asked really whydoes running cause digestive
issues and what can you do aboutit?
(02:07):
So that is the purpose of today's episode.
So this episode really is for all the runners out there as
well as endurance athletes or really anyone curious about the
gut exercise connection. So let's get into it.
Just before we get into the meatof the episode, I do want to
share about an upcoming event. So on September 7th, 2025, I'll
(02:28):
be racing in the Constitution 17Yorkville 5K run in Toronto, ON
on behalf of my company Gut Fit Nutrition to support the Kim H
Foundation. Kim H is the Center for
addiction and mental health, so I got Fit Nutrition.
We recognize the powerful connection between the gut and
the brain and how deeply mental health influences our overall
(02:49):
well-being and quality of life. So really many people with
digestive disorders like IBS also experience anxiety and
depression. So that's why I've chosen the
Kim Foundation as my fundraisingcharity for this run.
On a professional level, KMH wasmy first workplace as a
registered dietitian. So I witnessed first hand really
the amazing work that they do for mental health.
(03:11):
And on a personal level, KMH hasalso supported a few of my close
family members during mental health crisis.
So This is why this cause is so close to my heart.
With mental illness rates continuing to rise alongside
provincial funding often fallingshort, Kim H relies on donor
support to continue their amazing programs and research.
(03:31):
So I'm so excited to participatein this run.
And we'll also be attempting to run a new personal 5K.
Best goal under 20 minutes. Currently my PR is 20 minutes
and 30 seconds. So we're looking to dip under
the 20 minute mark, which will be really hard, really painful.
But this will be a great mental and physical challenge for a
great 'cause we have great returns.
(03:52):
So our fundraising goal is $1000.
If you would like to support, you can donate directly through
the fundraising page, which I will link below in the show
notes. And thank you so much for
everyone who's donated so far. I really appreciate your
support. And all the proceeds directly go
to the Cam H Foundation. So I wanna thank you so much.
(04:13):
So let's get back into the episode.
So what are really the common issues that runners face when
they're out on a run and terms of digestion.
So often what can happen is potentially urgency to use the
bathroom. This has the colloquial name
runner's trots, sometimes gas and bloating, cramping,
abdominal pain, diarrhea and even post run symptoms.
(04:34):
So some people experience Constipation if they got
dehydrated on the run or even diarrhea too, depending on what
they've taken in. And so why is this?
So one reason for this is reallya shift in blood flow.
So during running or really any type of moderate to high
intensity exercise, blood is diverted away from the digestive
organs to supply our working muscles with the energy that we
(04:58):
need. So this means less oxygen,
nutrients for the gut to give more to the muscles, the working
muscles. However, if you've had maybe a
big meal or eaten close to your session and had something that
takes more time to break down and leave your stomach, higher
fat, protein, fiber would be included in this.
That means it can really slosh around in your stomach and won't
(05:18):
get digested as well. And this can lead to that
cramping and gas and bloating. Another reason for this is
mechanical jostling. So we know that running you're
bouncing, you're shaking up and down and this can disrupt the
intestines and sometimes speed up transit time or how fast food
is moving through through your gut and also the impact on the
pelvic floor. So despite what you may have
(05:38):
heard, running is neither good nor bad for the pelvic floor.
But if you do have any current issues, which I see commonly in
those with IBS or IBD or Celiacsdisease, you know, pre-existing
digestive conditions, you may have a tight or weak pelvic
floor, which are not the same thing or weak inner core
muscles. So it may highlight those issues
(05:59):
with symptoms like urgency or bowel or bladder leakage when
you're out on or run. So it doesn't mean that running
is bad for you, but you may needto correct those issues first.
There's also the hormonal and nervous system.
So during high intensity workouts like speed worker
intervals, or even if we've beenexercising for a long time, like
when we're out on those an hour and a half to 2 1/2 hour long
(06:21):
runs, we get an increase in cortisol, which is known as the
stress hormone, but actually haslots of beneficial properties
for us. So cortisol gets released, which
mobilizes glucose and fatty acids in our body to help fuel
our performance. So it's a good thing.
And this is a temporary elevation that's beneficial in
small doses. However, it does put a little
(06:42):
bit of stress on our system and this can lead to a bit more
inflammation and gut permeability during that harder
exercise or extended exercise, which we say may compromise the
intestinal barrier and potentially lead to risk of
endotoxins entering the bloodstream.
And sometimes this can trigger digestive symptoms like bloating
or diarrhea. There may also be hydration and
(07:04):
electrolyte imbalance that can contribute to that digestive
issues when you're out or after your rents.
So being dehydrated or having a lack of water or or
electrolytes, which can happen when you're training in the
heat, running outside or a really hot day and not taking in
enough fluids and enough electrolytes or the electrolyte
imbalance can actually reduce blood flow further, which can
(07:25):
then worsen gut symptoms. And then of course our pre
nutrition choices for our run. So making the wrong choices can
definitely contribute to symptoms.
So what I would include in this is choosing anything that's high
in fiber, high fat, or even highprotein really close to running
can trigger digestive issues as they take longer to leave your
(07:47):
stomach. They really delay stomach
emptying and then take more workfor a gut to breakdown.
So they can cause more issues. And then for those who have IBS
or FODMAP intolerances, which iscommon, so 5 maps for those who
aren't aware are the acronym stands for fermented
oligosaccharides, disaccharides,monosaccharides and polyols.
(08:08):
Essentially these are fermentable carbohydrates or
sugars. They get fermented by the
bacteria in our large bone and they can cause more gas
production. So for those with IBS, things
like beans or apples, mangoes, which are healthy foods close to
our workouts, they can cause more symptoms and they may even
been present in certain sports gels or sports drinks, which can
(08:28):
worsen symptoms too. And then even concentrated carbs
like gels or certain types of sports drinks like Gatorade, if
it doesn't have the right concentration, if concentration
of carbohydrates too high compared to the amount of water,
then this can actually worsen symptoms too by drawing more
water into the gut and causing diarrhea and urgency.
(08:49):
And the last component could potentially be caffeine.
So we know that caffeine is a ergogenic aid.
It does boost performance. I personally take it before my
hard races. I'm racing a 5K or A10 or half
marathon, like to use a specificdose of caffeine.
However, if we are sensitive to caffeine and you're not someone
(09:09):
who regularly consumes it and you have it before a workout,
this can definitely cause symptoms.
Or if you maybe overdo the caffeine.
So caffeine is kind of sneaked into a lot of sports products.
I've seen it in gels and drinks where it's not totally obvious.
So if you maybe overdo the balance of caffeine too, this
can also stimulate bowel movements.
So now that we talked about why running can contribute to
(09:30):
digestive issues, what can you do about it?
So there's definitely lots of things that you can do.
And while there is some impact of running that you know can
stimulate A bowel movement and maybe 'cause you to need to use
the washroom occasionally, if you're constantly having urgency
or symptoms on your runs, there's definitely something
that you can do about it. And this is really not normal.
So the first one being thinking about our nutrition and our
(09:53):
fueling. So timing is really important
and we always think about once we get closer to exercise that
we really want to taper down thesize of our meals and make it
more simple. So if we're we're going to have
a more regular meal, we want to aim for about 3 to 4 hours
before to have time to digest itif it's got a bit more protein
and fiber, but still wanting to keep it a little bit lighter in
fat because we don't want it to be still sitting in our stomach
(10:16):
when we go and do those hard runs.
So comes as no surprise. But maybe don't have a burger
and fries close to your runs. And then if it's something like
a mini meal or a snack, aiming for around 75 to 90 minutes
before, typically want to include A2 to three to one carb
to protein ratio so that we get some good carbs in there, a
little bit of protein so we havesome fuel still in our system
(10:38):
and keeping them really low in fat and fiber.
We also want to think about if you are someone who has IBS or a
sensitive gut, which I've workedwith.
Many runners who need more nuanced strategies to help
prevent symptoms on their runs may think about having lower
FODMAP options too. So lower FODMAP carbs can be
things like Maple syrup or instant oats or firm, not
(11:00):
spotted bananas. So a little bit more tailored in
that sense to help prevent any symptoms as well.
And definitely, definitely alongside this point is that we
do want to fuel. So it's not just an option to
skip eating before your runs. You do actually want to have
something in your system becausefasting can actually make our
exacerbate the impacts of cortisol during exercise worse.
(11:23):
So it can actually make your gutsymptoms worse if you choose to
fast, AKA you don't have anything close to your run or
you haven't had anything for a relative period of time.
So it is really important to fuel up properly before your run
and have the right component of things so that your gut isn't
going to get upset. And then we also want to think
about hydration and so making sure you're going into your
(11:43):
sessions, your hard workouts or your long runs well hydrated.
If it's a hotter day, you may choose an electrolyte supplement
before, add some salt into your pre workout meal or drink.
And then during your runs, making sure you're staying
hydrated. Ideally, we want to sip early
and often. We don't want to wait until
we're feeling dehydrated to drink during those long runs or
(12:05):
harder sessions. So it's good to sip early and
often. Most people around 2:00 to 3:00
oz every 15 to 20 minutes if you're sweating a lot and it's
hot heat. And then the other portion of
this would be electrolyte balance too.
So the most ideal way to hydrateduring harder efforts and our
long runs is a fluid solution ofsucrose, glucose and sodium
(12:28):
mixed at roughly A1 point 5 to 4% carbohydrate concentration.
This has been shown to maximize fluid absorption.
So this percentage actually keeps osmolality low, which
allows for faster emptying out of the gut and then greater
fluid absorption in the small intestine.
So it's really important to makesure that you have the right
(12:48):
concentration in your fluids, inyour water so that you're
actually minimizing this of causing GI issues too.
This is why there's issues with drinking things like Gatorade or
some the higher carb sports drinks out there is that they
may actually be contributing to your symptoms too.
And then the other part of hydration is choosing the right
(13:09):
type of sodium. So I love to really give my
thoughts on a lot of the popularelectrolyte supplements out
there. So LMNT I'm looking at you and
wake water. Those actually contain sodium
chloride, which essentially is just table salt.
Unfortunately, sodium chloride is not as well absorbed.
So during our endurance efforts,like our long runs and our
(13:32):
harder sessions, we want to be choosing sodium citrate as our
preferred source of sodium, which is the main electrolyte we
want to replace during harder efforts because it is more
readily absorbed by our gut and it's going to really reduce the
risk of GI symptoms. So you can find sodium citrate
in certain products. I like noon for less sweaty days
(13:54):
or mortal hydration for sweatierdays.
I also have some recipes for homemade endurance elixirs too
that I will link in the show notes that you can download.
But making sure you're choosing the right type of sodium and the
right balance of carbohydrate solution in your fluids is key
too, really important. And then in terms of also
fueling during those sessions, so as you know or you should
(14:16):
know, we want to be fueling withcarbohydrates during our
endurance efforts that are roughly 75 to 90 minutes or
longer. Good rule of fun thumb for most
people is 30 to 60 grams of carbs per hour.
However, we want to make sure that we do gut training.
So before you go into your race,if you're training for a
marathon or a half marathon, youwant to make sure that you're
(14:38):
doing your long runs, taking in some carbohydrate so that you
can train your gut to better absorb them.
So most people find that they can start at around 30 grams of
carbs per hour and then slowly train up a bit more to an amount
that works for them. The reason for this is that our
intestinal tract only has so many carbohydrate transporters.
But as we practice taking in carbohydrates like our gels or
(15:00):
specific sports fluid sports drinks, it actually trains our
gut to become better at tolerating them.
So sometimes it just does just take time, AKA that gut training
that's for the important. So I always want to practice
this and gradually introduce oursports fields and training and
not just on race day. Some other things to keep in
mind that aren't necessarily nutrition related is to plan
(15:20):
your route. So if you are someone that likes
to go out running early in the morning and maybe you didn't
have your bowel movement when you first woke up, it's OK to
plan your run so that you may beclose to a washroom when you get
the urge. Because you know what, having a
bowel movement every day is a good thing for you.
So if you're going to need to plan it around your morning,
that's OK too. That said, if you're, you know,
constantly needing to run to thewashroom on your run, that's a
(15:43):
different story. But if it happens once, maybe
twice, it's OK. So you can plan that route.
Pelvic floor support. So if you are maybe suspecting
that you have a weak or tight pelvic floor or you're dealing
with those symptoms like bowel or bladder urgency, may consider
seeing a pelvic floor physio whocan definitely help you deal
with that and get back to running more and doing those
(16:03):
jumping type exercises without symptoms.
Listen to our past episode with Courtney Pollack.
I will also link that in the show notes below who is an
accredited exercise physiologistand she talks about the
importance of a personalized exercise plan so that you can
get back to doing the exercise that you love.
And running may not be necessarily off the table for
(16:24):
you just because you have issueswith pelvic floor.
The other part of this too is strength training.
So hearing it more is becoming more popular strength training
for runners, but making sure you're strengthening those inner
core muscles and your glutes. That definitely helps your
pelvic floor to just be in a better place and reduce some of
those symptoms when you're you're out running too.
And then another consideration is strengthening your gut
(16:45):
health. So how is your bowel routine?
Are you fairly regular? Are you going to the washroom
once or twice in the morning andyou're on a good routine?
If so, this is great. If not, this might be an area to
consider because if your bowel routine is really unpredictable
and you don't know when you're going to have a bowel movement,
then that can definitely impact your runs and make it more
(17:05):
likely that you may need to Sprint to the washroom or you
know you run to the bathroom ASAP.
So can be really helpful to implement and train your system
to have a good bowel movement inthe morning, which is really
important. And then also lowering
inflammation, helping support a healthy gut wall.
Through diet and lifestyle strategies, it can really help
(17:26):
your gut to be more resilient tothe stressors of training.
And then you may want to rule out other conditions.
So if you're having gut, both gut symptoms during your runs
and they're really extreme and you're also experiencing other
things like bloating, cramping, diarrhea, Constipation, not
during your runs or after could be worth, you know, speaking
with your doctor, getting a referral to a gastroenterologist
(17:49):
to rule out other investigations.
Find out if it is IBS or if you may have IBD or celiacs disease.
And then working with registereddietitian specializing in gut
health to really help you to address these these underlying
issues. So that all to say, while there
is an aspect of running that cancontribute to some digestive
urgency and a need to use the washroom, if you're constantly
(18:12):
having symptoms out on your run and after you finish those hard
sessions, that is not normal andsomething that we want to
address. And it definitely can be
addressed. So as a runner myself, I know in
the past I worked through these issues and I have lots of
strategy in place that helped meto avoid gut issues.
And as a registered dietitian and a coach, I'm work with many
runners and help them to virtually eliminate gut symptoms
(18:36):
during their runs and their races, achieve their personal
best without their gut holding their performance back.
So this can come down to both, you know, nailing down the right
fueling strategy so you know exactly what to have before I
before you go on your run, what to fuel with in terms of
hydration and carbs during thoseextended sessions and how to
(18:57):
fuel up properly after your runs.
And then on a more long term basis, what are you doing?
What can we do to help you to really build up your microbiome,
lower inflammation within the gut so that it's even more
resilient to a little bit of theinflammation that gets caused
naturally during harder exerciselike endurance training and
running and races. So if you need support for that,
(19:18):
I'd love to work with you and see your application come
through. So you can actually apply for
coaching with me from the link in my bio.
If you're looking for that real personalized support from a
dietitian specializing in gut health and running and sports
performance. Right.
So that wraps up our episode today.
So just to highlight that running can stress the gut
(19:38):
through blood flow shifts. You know, the mechanical motion
and the changes in stress hormones.
And you know what your nutritionand your hydration choices do
play a big role. And with my clients and in my
coaching programs, we work closely to understand your
unique triggers and really buildup your overall gut health and
then develop specific fueling plans so that you can race and
(20:00):
engage in your running. And do the training that you
love with competence. So the take away here is that
with the right strategies, runners can reduce or manage gut
symptoms during in post runs with the right plans in place
and listening to your body. So thank you so much for tuning
into today's episode. As I mentioned, if you need
(20:21):
support with fueling and managing digestive issues, you
can apply for coaching from the show notes.
And I'd love for you to leave a comment, share your experiences
with digestive issues during running or what you found work
for you. And of course, be sure to
subscribe and stay tuned for newepisodes.
Bye. That's a wrap for today's
episode. Thank you so much for listening
(20:42):
and being a part of our community here.
If the Gut Fit Nutrition podcastis giving you value, helped your
digestion and fitness, made you rethink how you approach your
gut health, consider leaving a review on Apple, Spotify, or
wherever you're getting your podcasts.
If you have questions for my listener Q&A episodes, you can
submit them as a comment on thisepisode or send me an e-mail at
(21:04):
lee@leemorado.com. For more digestible IBS gut
health and fitness tips, be sureto follow me on Instagram at Lee
Morado under score Rd. and to apply for coaching, shop the
resource suite or grab a freebie, visit
gutfitnutrition.com. Thanks for tuning in.
We'll be in touch soon.
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