Are you avoiding eating before a run because it causes the stitch or digestive discomfort? You’re not alone!

Here’s a simple guide to help you avoid those dreaded gut symptoms while keeping your energy levels high during a run or indurance exercise.

Step One: Start Small & Easy

If you’re new to running or hesitant to eat beforehand, begin with small, easy-to-digest foods. Try a crumpet, a piece of white bread/toast with jam or honey, a banana, or an easy-to-digest muesli bar like an LCM. The mistake many people make is eating a large, fibrous, protein-rich meal before running. Protein and fiber digest slowly and can cause discomfort during your run. Starting with a small amount of easy-to-digest food helps train your gut to accept fuel before running.

Step Two: Hydrate, Hydrate, Hydrate

Being hydrated is crucial for digestion and comfort during your run. If you run first thing in the morning, consider waking up a bit earlier to allow time for both hydration and a small meal. A well-hydrated body tolerates food and fluids better during exercise.

Step Three: Experiment and Adjust

Try the first two steps for a few runs and see how you feel. Adjust the timing of your pre-run meal as needed, starting with eating an hour before your run. If that goes well, you can shorten the time between eating and running. Remember, it might take a few attempts to get it right, so don’t give up too soon.

Step Four: Fuel During Longer Runs

For runs lasting over an hour, you may need to consume fuel while running. Start small with easy-to-digest options like lollies, potato chips, or white bread with marmite. Aim to build up to tolerating 30-45g of carbohydrates per hour, but begin with smaller amounts and gradually increase. Training your gut to handle fuel during a run takes time and practice.

Real-Life Example: Bianca’s Journey

Bianca, our co-founder, used to struggle with eating before running because it made her feel sick. Here’s how she overcame it:

“I always used to run on an empty stomach, waking up and hitting the pavement within 15 minutes. Occasionally, I tried eating something small like toast with peanut butter and honey, a banana, a bliss ball, or even just a teaspoon of honey, but it always gave me a stitch and an upset stomach. I eventually decided that eating before running wasn’t worth it.

Then I started running longer distances and noticed I was running out of energy. Kelsey gave me some tips: stay hydrated before the run, wake up an hour earlier to eat, and choose simple, easy-to-digest carbohydrates.”

The outcome:

“I opted for a crumpet with maple syrup. The first day I tried this, I couldn’t believe the difference. I previously struggled at the 7km mark, but with this change, I felt like I was bouncing. I completed my first 12km run without any gut pain or stitch, and still had energy left at the end. The right preparation and food choices made a huge difference!”

Where to from here?

If you’re struggling to navigate gut issues during or after running or any exercise, contact us for digestive support. Our dietitians are trained experts in gut health and can support you to alleviate your gut symptoms and maximise your exercise performance. Start by booking in for a FREE 15 minute discovery call with our dietitians to see if we are the right fit for you!

Published: 27th June

Author: Kelsey Paterson, Monash FODMAP trained Dietitian