6 common GI issues and how to fix them

If you’re like most runners, you have at some point experienced mid-run stomach trouble that forced you to cut short a workout or even a race. So what’s going on? When you run, your body diverts oxygen and blood from your gastrointestinal (GI) tract to your muscles. This limits your stomach’s ability to do its job, sending improperly digested food into your intestines, drawing fluids with it and setting the stage for GI problems. High-intensity runs, long runs, warmer weather and dehydration all exacerbate this effect. But there are steps you can take to help minimise these troubles.

1. Side stitch

Gripping pain in the upper GI area affects about 25 per cent of runners. The pain is probably caused by reduced blood flow, as well as ligament stress.

How long does it take to walk a mile: How to fix mid-run diarrhoea.

2. Heartburn

What is runners stomach.

Why should runners focus on dorsiflexion: Avoid your trigger foods. Don’t lie down after a pre-run meal. During your warm-up, avoid core work, such as sit-ups, as it may aggravate heartburn.

3. Burps and wind

Caused by gas-forming foods. Nerves, which can make you swallow air, don’t help.

How to fix side stitch when running: Avoid foods that cause gas. A pre-race meditation routine will calm your nerves and limit stress hormones that restrict GI blood flow.