Why do runners get GI issues and how can we avoid them?

This week on Cook Eat Run, we're addressing a common yet often overlooked issue for runners: gastrointestinal (GI) problems. Join Charlie as she sits down with registered dietitian and seasoned marathoner Kristy Baumann to explore the common mistakes that lead to GI distress during runs and, more importantly, how to prevent them.

Understanding GI Issues

Kristy breaks down what GI issues encompass, from gas and bloating to diarrhea and vomiting, and explains why these symptoms are so prevalent among runners. Learn about the factors that contribute to these problems, including diet, hydration, and the physical impact of running on the digestive system.

Preventing GI Problems

Discover practical tips to avoid GI issues, such as the importance of hydration, the role of sodium and electrolytes, and the benefits of a well-planned carb load. Kristy also shares her insights on how to train your stomach to handle race-day nutrition and the potential impact of race-day nerves.

Special Considerations

For runners with specific conditions like inflammatory bowel diseases, Kristy offers tailored advice on managing symptoms and choosing the right nutrition products. She also discusses the potential benefits of modifying what you wear during a run to alleviate GI discomfort.

Real-Life Experiences

Charlie and Kristy share their own race-day disasters and the lessons they've learned from them. From the pitfalls of trying new gels on race day to the consequences of poor pre-race food choices, their stories highlight the importance of preparation and practice.

Connect with Kristy on Instagram at @marathon.nutritionist for more tips and to learn about her group coaching programme launching this July.

Connect with Charlie online @therunnerbeans / www.therunnerbeans.com

Grab a copy of Charlie’s book ‘Cook Eat Run’

The Cook Eat Run Podcast is sponsored by XMiles - the One Stop Nutrition Shop - use discount code COOKEATRUNJUNE10 for 10% off site wide at Xmiles.co.uk

This podcast is produced by Buckers at Decibelle Creative decibellecreative.com / @decibelle_creative