Trust Your Gut—Literally

Maggie O
Jun 23
2 min read

When it comes to training, most runners focus on miles, shoes, and pace charts—but one of the most overlooked superpowers is your gut. That’s right: your digestive system plays a huge role in how you fuel, recover, and ultimately cross that finish line.

Whether you’re powering through hill repeats, prepping your next salad-packed meal, or navigating “urgent” situations mid-run (we’ve all been there), gut health can make or break your training experience.

This is here to help you:

Understand how your gut affects energy, immunity, and performance
Learn what foods support (and sabotage) your digestive health
Train your tummy like you train your legs—with consistency and care

A happy gut = a happy runner. Let’s dive in and give your digestive system the same love you give your training plan.

Why Gut Health Matters for Runners:

Nutrient Absorption – You need efficient digestion to absorb carbs, protein, and electrolytes for energy and recovery.
Immune Support – About 70% of your immune system is in your gut.
Inflammation Control – A healthy gut reduces chronic inflammation, helping you recover faster.
Bathroom Consistency – Ain’t nobody got time for mid-run GI distress.

What You Can Do to Support Gut Health

1. Eat the Rainbow (No, not Skittles)

Aim for a variety of fruits and vegetables each week. This feeds your gut microbes and builds resilience.
Examples: Berries, carrots, broccoli, sweet potatoes, apples, leafy greens.

2. Include Fermented Foods

These are rich in probiotics, aka the “good bugs.”
Try: Greek yogurt, kefir, sauerkraut, kimchi, miso, pickles (the fermented kind, not vinegar-only).

3. Prebiotics = Food for Your Gut Bugs

Think of these as gut fertilizer.
Sources: Oats, garlic, onions, bananas (I know you avoid these), leeks, and cooked/cooled potatoes.

4. Hydration

Essential for smooth digestion and preventing sluggish bowels.
Aim for a steady intake—especially important on long-run days.

5. Reduce “Gut Offenders”

High sugar, heavily processed foods, and excess alcohol can cause imbalance and inflammation.
Track how your body reacts to things like dairy, gluten, caffeine—especially before a run.

Gut-Training for Race Day

Just like your legs, your gut needs to be trained to handle fuel and fluids during long efforts.

Practice this during long runs:

Use the same gels or fuel you plan to use during the race.
Drink small amounts regularly (every 15–20 mins) instead of chugging.
Avoid trying anything new the week of the race.

What’s “Normal” Poop for a Runner?

Characteristic	Normal Range
Frequency	1–3x/day to once every 2 days
Color	Medium brown
Consistency	Smooth, formed, banana-shaped
Effort	Shouldn’t be straining or rushing
Timing	12–48 hours after eating

Check out the weekly meal plan for running gut health. May your poops be consistent and may it not be on the side of the road.