{"id":1756,"date":"2023-04-12T15:00:20","date_gmt":"2023-04-12T12:00:20","guid":{"rendered":"https:\/\/snfrun.randp.gr\/gastrointestinal-disorders-in-running-how-to-prevent-the-internal-enemy\/"},"modified":"2025-07-23T13:21:57","modified_gmt":"2025-07-23T10:21:57","slug":"gastrointestinal-disorders-in-running-how-to-prevent-the-internal-enemy","status":"publish","type":"post","link":"https:\/\/snfrun.randp.gr\/en\/nutrition-en\/gastrointestinal-disorders-in-running-how-to-prevent-the-internal-enemy\/","title":{"rendered":"Gastrointestinal disorders in running \u2013 How to prevent the \u201cinternal\u201d enemy"},"content":{"rendered":"<p><span class=\"trx_addons_dropcap trx_addons_dropcap_style_1\">I<\/span>t\u2019s too common! Gastrointestinal discomfort is reported by up to 96% of long-distance runners during their race<sup>1<\/sup>. <\/p>\n<p>In this context, one of the most unpleasant gastrointestinal manifestations is \u201crunner\u2019s diarrhea\u201d, which occurs in some athletes either during or immediately after a run, and is more common in long-distance runners.<\/p>\n<p>What is clear is that food moves faster through the gastrointestinal tract of the athletes at the given time, although the reason is not clear<sup>2<\/sup>. <strong>Contributing factors likely include<\/strong>:<\/p>\n<ul>\n<li>the physical disturbance of the internal organs (due to the vibrations),<\/li>\n<li>the reduced blood flow in the intestinal tract,<\/li>\n<li>changes in gut hormone secretion,<\/li>\n<li>the increased amount of food before the race or<\/li>\n<li>the intake of some new food<\/li>\n<li>anxiety and stress before the race<\/li>\n<\/ul>\n<p>Often, simple <strong>dietary changes<\/strong> can help prevent this adverse development:<\/p>\n<ul>\n<li>At least one day before the run, limit or avoid <strong>high-fiber foods<\/strong> such as legumes, bran, fruit, and salads. If you run every day, experiment to find a tolerable level of fiber. Otherwise, just prefer to eat these foods after you\u2019ve run rather than before.  <\/li>\n<li>At least one day before running, limit or avoid <strong>sweeteners<\/strong> called (isomalt, sorbitol, etc.) \u2014 most commonly found in candy, gum, and sugar-free ice cream.<\/li>\n<li>For three to six hours before running, limit or avoid <strong>caffeine <\/strong>and <strong>high-fat<\/strong> foods.<\/li>\n<li>For at least <strong>two hours before you run<\/strong>, do not eat anything at all.<\/li>\n<li>Before, during and after running, drink plenty of <strong>fluids<\/strong>. Dehydration can lead to diarrhea. Avoid hot liquids, however, which can speed food through the digestive tract.<\/li>\n<li>When running, be careful with energy <strong>gels and bars<\/strong>. In some people, these products may contribute to diarrhea. And especially avoid introducing a new gel or bar on race day.<\/li>\n<li>If you are <strong>lactose <\/strong>intolerant, switch to lactose-reduced or lactose-free milk and milk products.<\/li>\n<li>Avoid non-steroidal anti-inflammatory drugs (<strong>NSAIDs<\/strong>) such as ibuprofen or naproxen etc. Both of these have been shown to increase the incidence of gastrointestinal upset.<\/li>\n<li>Additionally, wear comfortable, loose clothing when running. Clothes that are too tight around the waist can make the disorders worse. <\/li>\n<li>You may also consider reducing the intensity or distance of your runs until your symptoms improve. Then gradually increase your activity as your signs and symptoms allow. <\/li>\n<li>If these tips don\u2019t seem to help, consult a medical professional for additional suggestions.<\/li>\n<\/ul>\n<ol>\n<li><em>Costa R, Snipe R, Kitic C, Gibson P. Systematic review: exercise-induced gastrointestinal syndrome\u2014implications for health and intestinal disease. Aliment Pharmacol Ther. 2017;46(3):246\u201365.<\/em><\/li>\n<li><em>\u201cHow can I prevent runner\u2019s diarrhea?\u201d By Dana Sparks,July 2021, Mayo Clinic News Network <\/em><\/li>\n<\/ol>\n<pre style=\"text-align: left;\">\u0391\u0393\u0393\u0395\u039b\u0399\u039a\u0397 \u03a6\u03a9\u03a4\u0395\u0399\u039d\u039f\u03a5<\/pre>\n","protected":false},"excerpt":{"rendered":"<p>It\u2019s too common! Gastrointestinal discomfort is reported by up to 96% of long-distance runners during their race1. In this context, one of the most unpleasant gastrointestinal manifestations is \u201crunner\u2019s diarrhea\u201d,&hellip;<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[42],"tags":[],"class_list":["post-1756","post","type-post","status-publish","format-standard","hentry","category-nutrition-en"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Gastrointestinal disorders in running \u2013 How to prevent the \u201cinternal\u201d enemy - SNFRUN<\/title>\n<meta name=\"description\" content=\"Gastrointestinal discomfort is reported by up to 96% of long-distance runners during their race\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/snfrun.randp.gr\/en\/nutrition-en\/gastrointestinal-disorders-in-running-how-to-prevent-the-internal-enemy\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Gastrointestinal disorders in running \u2013 How to prevent the \u201cinternal\u201d enemy - 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