Stomach problems while running?

Question

I am 16 and have entered my first half marathon (21.1km), recently in training runs, i have been experiencing what feels like a runny stomach when i push hard in a 10km. Also any recommendations for diet leading up to the race. I know in cycling you carbo load?

Answer 1

The condition that you are describing is commonly referred to as "runner's diarrhea". This usually is a problem in long-distance or marathon runners. The cause of runner's diarrhea isn't clear. One theory is that the up and down movement of the body during running may stimulate bowel activity. Another theory is that running increases the speed at which food passes through your digestive tract.

Some dietary changes that may reduce or prevent runner's diarrhea include the following:
1) Drink plenty of fluids before and after exercise. Dehydration can lead to diarrhea. However, avoid warm liquids, which can speed food through the digestive tract.
2) Avoid high-fat foods before running.
3) Reduce fiber and gas-producing foods for at least one day before running. These include beans, bran, fruits and salad. If you run every day, you'll have to find a level of fiber that you can tolerate.
4) Limit or avoid caffeine, which stimulates the bowel, for three to six hours before running.
5) If you're lactose intolerant, switch to lactose-reduced or lactose-free milk and milk products.

You may consider reducing the intensity or distance of your runs until the diarrhea improves. Then gradually increase your activity as signs and symptoms allow.

Good luck in your training!

Answer 2

Im 16 too. I run cross country, and track, and have done 1 13.1 mi race. Here is the best advice I can give: Eat a LOT of pasta 2 nights before the race, and a medium amount the night before. the important thing is to NOT eat for 2 hours before the race. dont drink water 30 min. before, and use moderation. do not drink and sodas (especially colas or diet) as well as carbonated beverages. when you say push hard, how hard? what kind of times do you get, around 40, 45, 50?

Answer 3

My advice is that you eat pasta the night before,but not a lot or with a load of sauce,which upsets your stomach.About 30 minutes before the race,eat a banana,which is something that will give you energy and doesn't upset your stomach.Remember to keep hydrated throughout the race.Hope this helps,and the best of luck!!

Answer 4

perchance you have a comfortable abdomen once you do drink water/consume nutrition. It relies upon fairly plenty. while you're eating large gulps with air vs. small sips. The air can create the cramps you experience. that is by way of fact once you workout your blood grant is going on your muscle groups and that they do no longer bypass on your abdomen to assist digest. It actually helps to no longer consume precise before you do workout. i'm uncertain if that's effectual, yet once you consume bananas before you workout it helps cut back cramps by way of fact of its potassium. possibly it is going to artwork for you. anyhow, it is not that strange to be conscious by way of fact it occurs to multiple people. yet once you desire the actual and medical answer, then you definately ought to bypass to a doctor and discover out for your self.