Running is on the rise. 2024 saw a 59% increase in running club participation, and 40% of Brits now run at least once a week. But, whether you’re new to running or you’re a seasoned marathon runner, it can be hard to escape the age-old problem of runner’s stomach. We’re here to help you ease runner’s stomach, as well as highlighting how Kefir can be key in helping to regulate your gut microbiome and reduce gut issues associated with running!
What is Runner’s Stomach?
Runner’s stomach refers to gastrointestinal issues that occur while running, or afterwards. According to research, up to 90% of distance runners experience some form of intestinal issues that are brought on by running.
Symptoms of runner’s stomach include:
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Abdominal cramps
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Vomiting
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Diarrhea
What Causes Runner’s Stomach?
Runner’s stomach can be caused by a variety of issues. If you find yourself experiencing uncomfortable feelings in your stomach on the morning of a big race, this may be down to nerves. If you are experiencing discomfort during long-distance running, this may simply be down to the repetitive jostling motion that the stomach is put under while jogging.
However, along with nerves and the nature of running, one of the most likely causes of runner’s stomach is your diet. In particular, the meals you consume in the 48 hours leading up to a run will have an impact on how you feel. Consuming high numbers of carbs through gels during a long distance run, especially if you’ve not trained with them, can also cause an upset stomach. If you are struggling with runner’s gut before, during, or after a run, there’s a strong chance that it can be linked to your diet or general gut health.
Natural Solutions For Runner’s Stomach
Stay Hydrated
Staying hydrated is often the solution, or at least one of the solutions, to most health issues, and that includes runner's gut. Hydration and digestion are closely linked, and water can help to break down food, improve nutrient absorption and maintain balance in the gut microbiome. On the other hand, dehydration can be linked to gut issues such as bloating and indigestion, which are common symptoms of runner’s stomach. Drinking enough water before, during and after your run is key to reducing digestive issues.
Give Your Body Time To Digest
Runner’s stomach may be caused by eating too close to your run. Your last large meal should come at least 2 hours before your run, which should be ample time to allow your body to digest the food. For early morning runs when you don’t have enough time to consume a large meal or for shorter runs that don’t require as much fuel, lighter meals may be a better option. Bananas, bagels and oatmeal can all be digested in under an hour.
Many runners like to consume a pre-run snack shortly before beginning their run. If you’re eating in the 30 minutes leading up to your run, focus on easy-digestible foods - dried fruit offers a simple, pre-run energy boost.
Energy gels are also a common pre-run snack, as well as often being consumed during a run. However, their high concentration of carbs can cause digestion difficulties, leading to runner’s stomach in some individuals. It’s best to experiment with different energy gels to find one that works for your body.
Gut-friendly Diet
The best way to protect yourself against runner’s stomach is to follow a gut-friendly diet all year round, but in particular in the run-up to a long run or race. Gut health has become an increasingly discussed topic, with much more research into why it’s important and how prioritising our gut health can improve all areas of our health and wellbeing.
A gut-friendly diet can be achieved by consuming foods high in fibre, along with foods containing live cultures to fuel the bacteria in our gut microbiome. A diet rich in these foods, along with reducing your intake of sugar and processed foods, can help to naturally heal your gut and generally how you feel alongside easing runner’s stomach, from less bloating to improved immunity, a better mood and supporting weight management.
Eating a variety of plant based foods will give you the fiber you need for healthy digestion, including fruits, vegetables, wholegrains, nuts, seeds and legumes. Fermented foods have surged in popularity due to their gut-friendly nature; yogurt, kimchi and Biotiful’s Kefir drinks and yogurts are all great sources of live cultures that will help towards avoiding runner’s stomach.
Benefits of Kefir for runners
Incorporating Kefir into your diet is highly beneficial, particularly if you experience issues with runner’s stomach. Regularly consuming Kefir, either as a Kefir yogurt or drink, helps to support your gut health, which is essential for effective nutrient absorption, reducing inflammation and aiding recovery as a natural source of protein.
Improved immunity also contributes to less time off training as a result of illness, and potassium, calcium and magnesium in Kefir work to replenish essential minerals and vitamins lost as you sweat, as well as helping the body to rehydrate.
Adding Kefir to your post-run meal gives you a gut-friendly boost whilst also aiding recovery, so take inspiration from our Kefir recipes to see how easy it is to add into your diet. Simply replace any yogurt in your diet with Kefir for a simple swap that your gut will love you for. One of our personal favourite post-run meals is our cheesy savoury protein pancakes, or for a quick and easy gut healthy snack, grab one of our Kefir yogurts and go!