[hlnx1]

Gut problems are very common in endurance athletes, especially runners: nausea, cramps, urgent toilet stops.

Why they happen:

• Hard effort diverts blood flow from the gut to the muscles
• The jostling of running
• Heat, dehydration and very concentrated drinks
• Trying new food on race day

To prevent them:

• Rehearse race fuelling in long sessions; the gut is trainable
• Cut fibre, fat and unfamiliar foods in the days before
• Avoid anti-inflammatory painkillers

More: gut health and endurance performance.

Have you had stomach trouble in a race?

[hlnx1]

What does training the gut mean? Taking your planned race-day carbohydrate amount regularly in long sessions. Within a few weeks your gut absorbs more with less trouble. Trying 90 g an hour for the first time on race day usually ends badly.

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