Stomach get queasy when you run? Feel like you have to poop your shorts? You’re not alone. Gastrointestinal distress is a common problem among runners. Try these 8 things to minimize the risk:
1. Avoid high-fiber foods in the few days before the race.
2. Ingest multiple types of carbohydrates during the race (which use different transporters), such as glucose and fructose, instead of more of the same amount of a single carbohydrate such as glucose.
3. Ingest carbohydrates during the race in more, smaller amounts rather than fewer, larger amounts.
4. Ingest carbohydrates with sufficient water during the race.
5. Avoid high-fructose foods the day before the race.
6. Avoid dehydration. Drink!
7. Avoid aspirin and NSAIDs such as ibuprofen.
8. Practice pre-race and race-day nutrition plan many times before race day.