I am training for my first marathon and so far my post-long run recoveries have been awful. I get chills, severe stomach cramps, and frequent bowel movements for 5 to 6 hours after I stop my run. I have tried energy jelly beans after 1 hour of running instead of Clif bars, as well as drinking Gatorade every 3 miles. This does not seem to agree with my stomach any better.

Could you tell me what I am lacking or doing wrong?  Should I try to drink only Gatorade at each mile versus Gu Chomps or Clif bars? By the way, I have a sensitive stomach and have suffered from acid reflux all of my life.

Thanks!

- Vivian

That sounds rough, Vivian. Sorry to hear about your G.I. distress. Here are a few things that you— or anyone out there with similar issues—should be mindful of:

  1. Adequate fluids. For an adult female runner, 90 ounces of fluid daily is the baseline recommendation, plus 20 ounces 1 hour before your run and at least 14 ounces of fluid per hour of running. Post run, fluid intake should amount to 24 ounces for every pound of weight you lost during your run.
  2. Other Hearst Subscriptions. During a run, gulp (don't sip) so the fluid leaves your gut more quickly.
  3. Other Hearst Subscriptions. If a bagel is too heavy, try toast or an English muffin. Have some honey or jelly on top, along with a thin spread of peanut butter.
  4. Which Supplements Are Worth Your Money. Instead of sports beans and Gatorade, or the bites of Clif bar and the Gatorade, try adding some salt to your sports drink. (One-quarter teaspoon salt per 20-ounce bottle.) You may want to carry your own bottles during the marathon to accomplish this.

Good luck!

-Leslie

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