You know that feeling. Sometimes it hits at mile six or seven, or sometimes you can hold it off until you close-in on double digits and beyond. But when it hits, you know it. It can derail your run and often does the same to the rest of the day. That’s how dealing with an upset stomach during longer runs was for me. Mine typically began at around the seven mile mark. At first, it felt like gas. When it progressed, it was much worse. My stomach would wrench into knots and send me straight to the bathroom. Since when I first encountered it I was a novice (some would still consider me a novice since I’ve only been at this for three years), I thought that I had just eaten too soon before my run.
The research and trial-and-error experiments that I would conduct on myself would follow, leading me to a larger understanding of the process that my body was going through on long runs. By the way, I’m calling longer runs anything over 7 miles, since that’s the average threshold for longer runs for marathon training. I read as much as I could from Runner’s World and multiple other sources on how to eliminate or alleviate the abdominal sickness that accompanied my long runs. I tried all of them and could not seem to find the right tactic. Since my stomach is sensitive to begin with, it was a challenge for me to finally come to a method that I could use to help me combat the nausea that would grip me during the training and often for hours afterwards. After experimentation and combining parts and pieces from several different sources, I finally found the right sequence, which I now will share with you.
1. Hydrate before the long run. Most physicians will recommend between 16 and 20 ounces of water one hour before your run. Any less than that and you run the risk of dehydration. Any more and you’ll risk hyponatremia, or over-hydration, which can be more unsettling and more dangerous than dehydration. The rule of thumb is to look at the color of your urine. If it’s clear when you pee before your run, then you’re likely over-hydrated. If it’s dark yellow, you’re dehydrated. It should be a very pale yellow.
2. Take in some sodium before your run. I mix about 2 teaspoons of salt into about 4-6 ounces of water roughly 15 minutes before my long run. I sweat profusely and the sodium helps me retain the fluids that I drink pre-run.
3. Eat a small snack about 15 – 30 minutes before you begin. The snack should be light and should contain plenty of potassium. I find that a banana is usually best.
4. Drink when you’re thirsty. Some advice you’ll find recommends a specific amount of water for each portion of time run. I tried most of this advice and have had the greatest success with drinking as I feel thirsty. I don’t gulp as I found this causes some slight stomach discomfort even though this advice is fairly typical among the experts. Remember, you’ll likely have to find what works best for you, but drinking only when you’re thirsty and sipping instead of gulping has been the best approach for my sensitive stomach.
5. After 30 – 45 minutes of running, try a potassium and sodium infused gel or chew. I have used the Hammer Gels and Clif Shot Bloks with great success. They’re both good for quick energy and again, help you replenish the nutrients that escape through perspiration.
6. Be sparing with the sports drinks. I usually only bring water as the gels or chews have worked best for me and the sugar in the sports drinks tends to make my mouth sticky, and all I can think about is water to wash it out. Some swear by them, but they have only made my stomach more upset.
7. Ease off the throttle immediately. If you feel like your stomach is beginning to churn, slow down. Don’t just slightly decrease the pace; do so dramatically. If you’re one of those crazy people (like me) who just can’t allow themselves to walk, that’s fine. Slow enough so that your breathing can decrease to the point where you can take several deep breaths in a row. This will help to cool your body, slow the sweat and likely nip the nausea in the bud. Use the slower pace as an opportunity to take in some gel or sip a sports drink. Once you feel your stomach return to normal, increase your pace slowly back to what it usually is.
8. Eat and drink after your run. They say, and when I say ‘they’ I’m talking about the general consensus of running experts and physicians, that you should hydrate one pint for every pound lost during your run. Because I don’t usually have the time to weigh myself naked before and after the run, I just go with the thirsty rule again. When you do this, make sure you include some vegetable juice in that fluid intake. I drink straight veggie juice that I make myself. I include beets, broccoli, cucumbers, carrots, spinach and apples in my juice mix. When I don’t have time to juice (I usually make up a batch for a 2 or 3 day supply), then regular V-8 also works. I drink 8oz of this and eat one piece of whole wheat bread with peanut butter, or half of a peanut butter sandwich. Even if my stomach is feeling a little off from my run, and it still happens even after steps 1-7 above, the sandwich and juice usually solves it quickly and I’m right as rain within 30 minutes.
That’s it. Those steps have proven to be my remedy. You can tweak it as necessary to suit your own needs, but if you’re looking to keep the long runs going without getting the runs (I had to say it), then this is a great place to start.
