Q & A I get stomach cramps after my long run

Q: I'm training for a marathon and I get stomach cramps a few hours after my long run. What gives?



A: My first thought is dehydration or something to do with fluid and fuel replacement. Make sure you are drinking enough water at least 2 days prior to your long run. Your urine should be pale yellow. Make sure you are carrying water with you or plant it along your route. You MUST drink and fuel up when your run lasts longer than one hour.


Also, make sure you eat something before and after your long run. Both meals should contain healthy, low fat carbohydrates and protein. The pre-run meal should be something that is easy to digest like cereal, skim milk and a banana with peanut butter. Your post-run meal should be consumed within 1 hour of getting back. Again, the post-run meal needs to contain healthy carbohydrates and protein. Don't forget the protein! Your muscles will thank you.



Here is a snip it from Runner's World with a little more detail:



Post run: You ran long and hard, and you're tired.



Eat This: When you run longer than an hour, you need to focus on refueling—and fast. "There's a 30-minute window where the body is very receptive to getting carbs back into the muscles," says Shulman. To know your carb needs, divide your weight in half. If you weigh 140 pounds, you need 70 grams (280 calories) of simple carbs within 30 minutes. Try energy bars or sports drinks because they're quickly absorbed. Getting some protein, too, will kick-start muscle repair. Within an hour of that snack, eat a full meal, ideally in a 4:1 carbs-to-protein ratio. According to a 2006 study in Medicine and Science in Sports and Exercise, eating carbs and protein together increases glycogen levels more than eating just carbs. Try a bean burrito or pasta with meat sauce to give your body the nutrients it needs, says Shulman.



Post run: You feel queasy.



Eat This: If your stomach feels upset after a run, it's likely telling you it's been stressed out—either by dehydration, too many gels, or from working hard to get fuel into your system. Even though you might not feel like eating, doing so will help reduce that unsettled feeling and speed recovery. Skip energy gels and chews, which are digested very quickly, says Shulman, and "choose something that takes longer to break down, such as a banana or crackers and cheese—they'll stay in the stomach longer, protecting the lining from acid and helping override that queasy feeling." Other ideas? Jamieson-Petonic suggests ginger tea with sugar, while Kimball likes bland, easily digestible carbs, such as Cream of Wheat.



In Good Health,

MA