The Runner’s Tummy

Experiencing physical activity by training to compete or exercising to improve our health are two ways to enhance quality of life. As you are going about your routine, stomach cramps can sometimes cause discomfort and cut short your workout. Runner’s tummy or gastrointestinal (GI) issues can hinder your ability to perform or achieve your activity goals. It can also be very embarrassing to the point where it can limit your desire to participate in sports, especially in adolescent years.

Gastrointestinal (GI) complaints are common among athletes with rates in the range of 30% to 70%. – JJ Waterman and R. Kupar 

While exercising, especially at high intensities, blood is redistributed to the muscles and less blood flows to the gut. The decrease in blood flow is known as ischemic colitis. Contributing factors can depend on the sport and the intensity exerted during the activity. Mechanical forces and neuroendocrine changes have also been shown to contribute to GI problems.

Gastrointestinal concerns vary from individual to individual and psychological stresses such as being nervous or anxious, which are more likely to occur on competition days, do not help the matter. Dehydration can also cause runner’s tummy especially in longer durations of exercise as opposed to short bouts. Foods high in fiber, fats and protein can increase the chances of GI symptoms especially if consumed 3 hours before competition or training. Lactose intolerance can also lead to GI sensitivity if lactose is ingested during high intensity exercise.

Minimizing GI issues:

• Keep track of foods and the symptoms to identify triggers. 
• Eat no less than three hours before your activity. 
• Avoid high fiber foods, fats and highly refined carbohydrates a day or two before competition. 
• The gut is trainable, so train for fluid intakes and adapt to intensity. 
• Manage stress on competition days. 

An array of things can cause runner’s tummy and pretesting your food and liquid intake can help minimize it. Overall, GI sensitivity depends on the individual and knowing your triggers is the best way to help you alleviate distress.

References Available from the SIRC Collection:

1. Deibert P, Koenig D, Dickhuth H, Berg A. The gastrointestinal system: The relationship between an athlete's health and sport performance. International Sportmed Journal. September 2005;6(3):130-140.

2. Guthrie C. Tame Your Ill-Tempered Tummy. Yoga Journal. September 2004;(183):42.

3. Simons S, Shaskan G. Gastrointestinal problems in distance running. International Sportmed Journal. September 2005;6(3):162-170.

4. Strid H, Simrén M. The effects of physical activity on the gastrointestinal tract. International Sportmed Journal. September 2005;6(3):151-161.

5. Uhes M, Sweet A, Cowles S. A BEHAVIORALLY ORIENTED STRESS REDUCTION PROGRAM AND ITS EFFECTS UPON SELF-REPORTED GASTRIC COMPLAINTS. Stress Medicine. January 1989;5(1):57-61.

6. Woodward G. The GI blues. Australian Orienteer. March 2013;(167):26-27.

SIRC at SPIN!

SIRC is pleased to be participating in the SPIN Summit 2013 hosted by Own the Podium. This year’s focus has been on “pushing the limits on performance” and we’ve had the pleasure of hearing many interesting presentations from former athletes, Olympic coaches and sport scientists.

The conference began with hearing former Olympic cross-country skier Rebecca “Beckie” Scott speak about her personal experience as an athlete transitioning out of sport. The workshops and sessions have been interesting – some examples of what we’ve been listening to are: Concussion: Return to Podium, High Intensity Interval Training, and Nutritional Periodization for the Competitive Athlete. The poster presentations display the newest research in Canadian sport and the exhibitors are leading the pack in innovation with the aim of assisting Canadian athletes in their efforts in achieving peak performance.

Rounding off the conference we have the pleasure of listening to Paralympian Michelle Stillwell and her coach Peter Lawless share their perspectives on how to achieve “Performance of Demand”. SPIN attracts many people from every aspect of the sport community and it truly is wonderful to meet so many experts sharing their knowledge and their passion for sport. It’s been an exciting conference!

SIRC au SPIN!

SIRC est heureux de participer au Sommet SPIN 2013 organisé par À Nous le podium. L’objectif de cette année a été mis sur «Repousser les limites de la performance» et nous avons eu le plaisir d’entendre plusieurs intéressantes présentations par d’anciens athlètes, entraîneurs olympiques et scientistes sportifs.

La conférence a commencé en écoutant l’ancienne skieuse de fond olympique Rebecca «Beckie» Scott parler de son expérience personnelle comme athlète en transition hors du sport. Les ateliers et les sessions ont été intéressants – voici des exemples de ce que nous avons entendu: Commotion: le retour vers le podium, l’Entraînement à intervalle de haute intensité et la Périodisation nutritionnelle pour l’athlète compétitif. Les présentations d’affiches montrent la nouvelle recherche dans le sport canadien et les exposants montrent la voie dans l’innovation avec l’objectif d’aider les athlètes canadiens dans leurs efforts pour atteindre une performance au sommet.

Pour compléter la conférence nous avons le plaisir d’entendre la paralympienne Michelle Stillwell et son entraîneur Peter Lawless partager leurs perspectives sur comment réussir la «Performance sur demande». Le SPIN attire plusieurs personnes de tous les domaines de la collectivité sportive et c’est vraiment merveilleux de rencontrer autant d’experts partager leurs connaissances et leur passion pour le sport. C’est une conférence excitante!