Running leading to digestion/GI problems
Posted: Fri Apr 27, 2012 3:01 pm
First: I finished the Get Running programme yesterday, and am dead chuffed. It's a great app, and I don't think I could have done it without it (and reading the forum has helped too). Thanks to all those involved in making the app, and contributing to the forum.
Now for the problem...
For the last few weeks I've had bad stomach cramps which have kept me awake at night and made me nauseous. I've seen a doctor who gave me some pills which help IBS symptoms, which helped a lot, and told me to eat bland foods for a few days and cut out dairy for a week. Since then I've been reintroducing foods and trying to work out what was making things better/worse. I'm still of dairy, but the last few days have had me thinking it could be the running that's caused the problems. Particularly perhaps dehydration linked to the running. My reasoning:
1) The problems started as I got to the 25/28 minute runs.
2) I'm waking up a lot dehydrated, needing a drink. This is new for me.
3) I was feeling much better last weekend. Since then I've had two bad nights, Tuesday and Thursday, each following a run, and each time I forgot to have some water before bed. On Tuesday I also gave blood at lunchtime (I ran at 7.30pm). I think this may make me an idiot.
I stopped running when I first got these problems (mainly because I could barely function, let alone run) and only started again once I felt better. I re-did the 28 minute run week when I restarted.
I'm wary of believing what I read on web sites I don't know, but I found this site with a google search:
http://www.worldwiderunning.com/gastroi ... stress.php
It says running can cause GI issues due to:
Jostling of the digestive tract stimulates intestinal activity
Rapid fluid shifts into the colon during activity may cause irritability and cramping
Diversion of blood from the gastrointestinal tract to muscles impairs digestion and absorption
Dehydration further reduces blood flow to the gastrointestinal tract, increasing risk for gastrointestinal upset
Changes in intestinal hormones during exercise can increase gastrointestinal issues
Increased stress and anxiety before events can contribute to intestinal distress
I'm going to make sure I drink plenty of water over the next few weeks and see how it goes. If that doesn't help I'll stop running for a week or two. (I'm reluctant to do that having been really pleased to get to the full 30 minutes.)
I am unsure if this is relevant, but I'll include the info in case it is: Since January, through cutting out junk food and reducing portion sized (along with more exercise with my running) I've lost 2 1/2 stone (35 pounds). I think I've done this in a sensible, controlled way, through changing my habits and not by skipping meals, but I initially wondered if this had led to my digestion problems. I've decided probably not, since by the time I got problems my rate of weight loss had tapered off.
Has anyone else dealt with similar issues when running? If so, have you got any tips for dealing with this?
Now for the problem...
For the last few weeks I've had bad stomach cramps which have kept me awake at night and made me nauseous. I've seen a doctor who gave me some pills which help IBS symptoms, which helped a lot, and told me to eat bland foods for a few days and cut out dairy for a week. Since then I've been reintroducing foods and trying to work out what was making things better/worse. I'm still of dairy, but the last few days have had me thinking it could be the running that's caused the problems. Particularly perhaps dehydration linked to the running. My reasoning:
1) The problems started as I got to the 25/28 minute runs.
2) I'm waking up a lot dehydrated, needing a drink. This is new for me.
3) I was feeling much better last weekend. Since then I've had two bad nights, Tuesday and Thursday, each following a run, and each time I forgot to have some water before bed. On Tuesday I also gave blood at lunchtime (I ran at 7.30pm). I think this may make me an idiot.
I stopped running when I first got these problems (mainly because I could barely function, let alone run) and only started again once I felt better. I re-did the 28 minute run week when I restarted.
I'm wary of believing what I read on web sites I don't know, but I found this site with a google search:
http://www.worldwiderunning.com/gastroi ... stress.php
It says running can cause GI issues due to:
Jostling of the digestive tract stimulates intestinal activity
Rapid fluid shifts into the colon during activity may cause irritability and cramping
Diversion of blood from the gastrointestinal tract to muscles impairs digestion and absorption
Dehydration further reduces blood flow to the gastrointestinal tract, increasing risk for gastrointestinal upset
Changes in intestinal hormones during exercise can increase gastrointestinal issues
Increased stress and anxiety before events can contribute to intestinal distress
I'm going to make sure I drink plenty of water over the next few weeks and see how it goes. If that doesn't help I'll stop running for a week or two. (I'm reluctant to do that having been really pleased to get to the full 30 minutes.)
I am unsure if this is relevant, but I'll include the info in case it is: Since January, through cutting out junk food and reducing portion sized (along with more exercise with my running) I've lost 2 1/2 stone (35 pounds). I think I've done this in a sensible, controlled way, through changing my habits and not by skipping meals, but I initially wondered if this had led to my digestion problems. I've decided probably not, since by the time I got problems my rate of weight loss had tapered off.
Has anyone else dealt with similar issues when running? If so, have you got any tips for dealing with this?