Why Fitter, Lighter Runners Experience Less Stomach Discomfort on the Run

Get Fitter

The negative relationship between running experience and GI problems may be explained in part by fitness. In 1993, another team of Dutch scientists reported that fitter runners had better blood flow to the digestive tract during running and experienced fewer GI complaints.

In my personal experience, I have noticed that I suffer from side stitches only when I am relatively out of shape. Recently I conducted an informal Facebook survey to find out if this experience was general. Of 71 total respondents, 41 said they suffered from side stitches only in their beginner phase as runners or when their fitness level slipped. If you experience side stitches or other GI symptoms when running, the solution may be as simple as gradually increasing your mileage until you outgrow them with greater fitness.

More: How to Increse Running Mileage Safely

Drop a Few Pounds

It seems there's no limit to the disadvantages that come with carrying excess body fat, and you can add increased risk for GI issues during running to the list. The authors of the new study found that women who experienced at least one issue during their most recent run had an average body mass index that was 0.9 greater than the BMI of subjects who were symptom-free.

More: How to Lose Weight to Train

If you have some extra weight on your body, you probably want to lose it already for reasons that have nothing to do with belching when you run. But when you succeed in losing that weight you may well find that your running-related GI symptoms disappear.

More: How to Lose Weight While Training for a Marathon

Adjust Your Fueling Practices

Only 11 percent of the subjects included in the survey used a sports drink during their most recent runs. But those who did were far more likely to suffer from at least one GI symptom. In fact, consuming carbohydrates while running was the single strongest predictor of such issues in this study.

Before you pour your Gatorade down the drain, bear in mind that taking in carbs during running events lasting longer than 60 to 75 minutes is proven to enhance performance significantly. Understand also that most of the GI troubles that people experience during running are mild to moderate. Though annoying, they are not bad enough to ruin a race. What's more, a 2012 study by researchers at the University of Birmingham found that athletes who consumed adequate amounts of carbohydrates during races got to the finish line faster despite experiencing more GI symptoms.

More: How Many Carbs Do You Need?

Other research has demonstrated that athletes who seldom or never consume carbs during training are more likely to experience GI problems on race day. And a 2008 study at Creighton University found that runners became more comfortable with drinking a sports drink at a high rate of 1.2 liters per hour after six practice sessions. So while it is neither necessary nor advisable to drink during every run, drinking during some of your long runs and race-pace workouts may enable you to execute your fueling plan more comfortably on race day.

More: The New Rules of Marathon Nutrition: How Much Fluid

Finally, runners who are prone to GI troubles often find that certain specific products work better for them. In a 2011 experiment, researchers at Massey University found that different sports drinks resulted in varying degrees of "gut comfort" when consumed during exercise. Lighter products with lower levels of carbohydrates were easiest on the stomach. You may need to experiment a bit to find what works best for you.

More: How to Choose the Right Energy Foods

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About the Author

Matt Fitzgerald

Active Expert Matt Fitzgerald is the author of Iron War: Dave Scott, Mark Allen & The Greatest Race Ever Run (VeloPress 2011), RUN: The Mind-Body Method of Running by Feel, Racing Weight, Racing Weight Quick Start Guide, Racing Weight the second edition, and The New Rules of Marathon and Half-Marathon Nutrition. He is also a coach and training intelligence specialist for PEAR Sports. Learn more at mattfizgerald.org.
Active Expert Matt Fitzgerald is the author of Iron War: Dave Scott, Mark Allen & The Greatest Race Ever Run (VeloPress 2011), RUN: The Mind-Body Method of Running by Feel, Racing Weight, Racing Weight Quick Start Guide, Racing Weight the second edition, and The New Rules of Marathon and Half-Marathon Nutrition. He is also a coach and training intelligence specialist for PEAR Sports. Learn more at mattfizgerald.org.

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