Keeping It Down

[Nick]

Runners are prone to stomach upset. Here's how to keep your prerace meal where it belongs
        by: Ed Eyestone  


Some runners throw up. The more genteel get sick. Others just heave. But no matter what you call it, when it happens to you, it's no fun.

So why do runners suffer from occasional gastric eruptions? And is there anything that can be done to quiet Mt. Vesuvius before Pompeii is in ruin?

My own vast experience with this problem, which has resulted in the hosing down of numerous racing shoes, shows that we get sick for a variety of reasons. Scientific research confirms as much. Below is a rundown of the most common stomach stressors, and what you can do to control them.

The up side to all this is that while runners occasionally suffer from the unpleasantness of nausea, it usually subsides quickly after a race or workout. Employ the solutions listed here, and hopefully you won't experience stomach upset in the first place.  


Problem: Lactic-acid buildup
Lactic acid is a by-product of brief, high-intensity anaerobic exercise. If you do speedwork or sprint at the end of a race, this can cause you to accumulate large amounts of lactic acid. Nausea is a common side effect.

Solution: Condition your body and stomach.
High-intensity interval workouts can increase your tolerance to lactic acid. Fast interval sessions also increase your neuromuscular coordination, which will allow you to run faster without generating as much lactic acid. A workout to try: Run two sets of 3 x 300 meters at your 800-meter race pace (not quite a full sprint). Rest 2 minutes between the 300s. Rest 5 minutes between sets.



Problem: Anxiety
When we become nervous before a race, our sympathetic nervous system is triggered. This fight-or-flight mechanism is what prepares us for action. At the same time, the parasympathetic system, which directs digestion, is slowed. The bottom line: If your anxiety is too great, the undigested food in your stomach may want out.

Solution: Settle your stomach and mind.
Eat a light meal that is low in fat, protein, and fiber at least 2 hours before a race or hard workout. Also, practice relaxation techniques to reduce stress. If throwing up has become a conditioned response to hard races or a particular workout, give yourself a reward every time you finish a race or workout without getting sick. And always have positive mental images to recall if you're on the verge of becoming sick. Recall a cold, clear mountain stream, or something else refreshing.  

Problem: Slow digestion

When we exercise, blood is shunted away from the stomach in order to supply the muscles and skin. As a result, your digestion slows. So, for example, if the sports drink you use during competition is too concentrated, it will not be absorbed and will either sit in your stomach or be expelled. Marathoner Bob Kempainen probably suffered this problem when he threw up several times during the last few miles of the 1996 Olympic Trials. (No need to feel too badly for him. He won a?yway.)

Solution: Reach for less-concentrated drinks.
Make sure your sports drink is at most 5 to 6 percent carbohydrate, and drink it on your long training runs. If you know a race is going to be offering a certain sports drink, practice with it beforehand. If you find that the carbohydrate concentration is too high for you, try drinking half water and half sports drink at each fluid station.



Problem: Dehydration
One of the warning signs of extreme dehydration is nausea. When you run events that take less than an hour to complete, dehydration is not a great risk. However, the sticky mucus or cottony residue that may sometimes coat the inside of your mouth and throat can cause reflexive "dry heaves."

Solution: Wash it down.
To stay well hydrated on the run, drink 5 to 12 ounces of fluid every 15 to 20 minutes. Also, take time between repeats during your speed workouts to rinse your mouth and throat to cut down on the mucus.