Tackling IBS While Running

If you live with IBS, you already know how unpredictable it can be. On good days, you might feel completely normal, but you never know when a bad day will show up. Suddenly, out of nowhere you get cramps, bloating, or the dreaded dash to the nearest toilet. Add running into the mix and things can get even more complicated. You are dealing with movement, impact, jostling of the gut and changes in blood flow. It’s hardly surprising that IBS flares often show up on long runs or in the middle of tough training blocks.

The good news is you can manage IBS and still enjoy consistent running. Plenty of runners get on top of it with the right routines, careful nutrition and a bit of experimenting. It does take time, but once you know your triggers and build habits around them, everything feels a lot more possible.

Let’s look at the main reasons that IBS shows up during training and racing, what you can do to reduce flare ups and how to keep your fuelling simple and reliable. If you are training for your first marathon, returning after a long break or just trying to get back to pain free running, these steps should help you feel more in control.

Why IBS and running clash

Running is brilliant for your health, but for people with IBS, digestive issues can be a major obstacle. Several things happen during a run that can trigger IBS symptoms.

First, blood flow is prioritised towards your muscles, which means your gut is temporarily less active. If it already struggles on busy days, this shift can make it even more sensitive. Add the repetitive impact from each step and the natural rise in stress hormones, and you have a perfect recipe for cramping and bathroom urgency.

If you are prone to bloating, you may also notice it gets worse on harder efforts. Many runners breathe more through their mouths than they realise, and that extra swallowed air can end up sitting in your stomach. Heat, dehydration and nerves before a race can make everything feel even more unsettled.

None of this is impossible to get past, and you can certainly still enjoy running. It simply means you need a plan that works with your gut rather than against it.

Start with your triggers

IBS triggers can be wildly different from one person to the next. Some people can handle a heavy breakfast before a long run. Others get symptoms from something as small as a splash of milk in coffee.

Before you change anything, keep a simple diary for one or two weeks. Track three things: what you eat, when the symptoms show up and what type of training you are doing. You are not aiming for perfect detail. You just want to be able to identify patterns. After a short time, you will usually see a few common themes.

The most frequent IBS triggers for runners are:

• Foods high in lactose

• High FODMAP foods such as certain fruits, onions and wheat

• Fizzy drinks

• Meals high in fat

• Artificial sweeteners, preservatives and additives such as maltodextrin

• Coffee on an empty stomach

• Eating too close to a run

• Stress or poor sleep

Once you spot the main offenders, it becomes easier to work around them. You don’t always have to cut everything forever. The aim is to reduce flare ups during your training window so you can build consistency. If a certain food only bothers you when you run soon after eating it, you might simply need to time its consumption differently rather than avoiding it completely.

Pre-run fuelling for IBS

Your pre-run meal sets you up for the whole session, so it is worth getting right. You want food that is easy to digest, low in fat and not too high in fibre. Think of something simple that gives you steady energy without upsetting your stomach.

A lot of runners with IBS do well with:

• White toast with a thin layer of peanut butter

• Rice cakes with a bit of maple syrup or honey

• Porridge made with water

• A banana

• Small portions of rice or pasta if running later in the day

Avoid big meals within two to three hours of a run. Even if your stomach feels fine after eating, your gut may not appreciate the sudden movement once you start running. A smaller snack/meal around ninety minutes out is usually going to be more comfortable.

For caffeine, test it carefully. Some runners swear by a coffee before heading out, while others say it is the fastest way to trigger symptoms. If you are unsure, save your first coffee of the day for after your run. Our Maple Coffee gels with 45mg caffeine might still be fine, even if you generally have a bad time with caffeine as they’ve been dosed to be effective while remaining gentle on the stomach. But again, test a Maple Coffee on a short run first rather than trying it for the first time on race day.

Take a look at our guide to pre-run fuelling too, but remember that this isn’t IBS specific so take a little more care when testing out the recommendations.

Simple fuelling on the move

IBS and running gels can be a tricky mix. Almost all popular gels contain artificial ingredients that can irritate sensitive guts. If you have ever taken a gel mid run and ended up with cramps, you probably know the feeling well. These types of gels even cause stomach issues for runners who don’t suffer from IBS, so for those of us who do, they can be catastrophic. 

The main thing to keep in mind is that the simpler the ingredient list is, the better. Additives, preservatives, sweeteners or other unnatural ingredients are more likely to cause issues. That is one of the reasons many runners with IBS end up choosing Maple Ignite, our maple syrup gels. They use pure Grade A Canadian maple syrup as the main carb source. In other words, real food! Maple syrup contains natural, easy to digest carbs which your body absorbs quickly without the stomach drama you often get from artificial blends. It also contains naturally occurring electrolytes, making it the perfect running fuel. We add sea salt for added sodium, but nothing else as maple syrup with sea salt creates the perfect endurance fuel! As they contain just two simple ingredients, they’re unlikely to cause an upset stomach even when taken by the most sensitive IBS sufferers.

If you already know your gut is sensitive, it’s even more important to start fuelling early and space out your gels rather than waiting until you feel tired. This keeps your energy stable without overwhelming your stomach with one big hit of carbs.

Test all your fuel on training days rather than saving them for a race, and it might take a few sessions to find the amount of carbs and timing that feels best. Once you have it dialled in, stick with it. Routine matters more for IBS runners than for most.

Hydration makes a big difference

Dehydration is one of the most overlooked triggers for IBS symptoms while running. Even mild dehydration can cause cramping and bloating because your gut becomes more sluggish. The hotter the day, the more noticeable it becomes.

Aim to sip water as soon as you’re thirsty rather than leaving it and taking in a large amount in one go. If you are running beyond an hour, add electrolytes. Choose a drink/electrolyte powder without artificial sweeteners and additives. 

Keep an eye on your hydration throughout the whole day, not just during training. Being slightly dehydrated before you even lace up creates a downward spiral that your stomach will notice straight away.

Strength training and posture

Your core and hips play a huge role in how your digestive system copes with running. If your posture collapses when you get tired, your stomach gets compressed and everything starts to feel a lot more sensitive.

A simple strength routine two or three times a week can change things quickly. Focus on movements like:

• Glute bridges

• Planks

• Dead bugs

• Light squats

• Single leg work

For more information on this, take a look at our guide to strength training for runners.

You don’t need heavy weights or long sessions. Ten to fifteen minutes is enough with the aim being to find better control, not exhaustion.

Strong hips and a stable core also reduce the impact on your lower back, which can indirectly ease IBS symptoms. When your form improves, your gut experiences less jostling, and long runs start to feel more comfortable.

Managing stress and nerves

Stress is probably, unfortunately, the most powerful IBS trigger of all. It affects gut motility, stomach acid, hormone levels and even how much air you swallow when you breathe quickly. Runners often underestimate how much stress they carry into training.

If you notice your symptoms are worse on days you are rushed or anxious, take five minutes before heading out to bring everything back down. Try a few slow breaths, a short walk or a bit of stretching. You are aiming to start your run from a calmer place.

Race day nerves can also be a problem. You’re unlikely to get rid of them completely, but you can soften the edges. Stick to the same breakfast you always use and give yourself plenty of time so you are not dashing around. 

Long term habits that help

While appropriate fuelling is obviously the priority, IBS is rarely solved with one single change. The best improvements usually come from a few simple habits done consistently.

These tend to make the biggest difference:

• Eat at regular times

• Stay hydrated throughout the day

• Keep your fibre intake steady rather than bouncing between extremes

• Limit trigger foods around training

• Stick to natural gels made of real food, not industrial mass produced ones full of additives

• Build strength through your hips and core

• Keep fuelling simple and predictable

• Allow enough recovery between hard sessions

• Get enough sleep

You do not need to be perfect. You just need to give your gut fewer surprises.

Manage your training and pace

If your IBS is flaring badly, it can help to ease back for a few days. Choose shorter or easier runs where your stomach feels less stressed. Once things settle, build back up gradually. Many runners find that once they establish a routine that suits their gut, they can comfortably return to long distance training.

Listen to your body. If your symptoms spike after sessions where you push the pace, try slowing down slightly until you are in a more stable rhythm. Some runners with IBS also find that when running long distances, it’s calmer for their gut if they keep their pace slower than normal at the start and then gradually build up rather than hitting the pace hard from the get go. This is particularly important on race days when nerves can exacerbate stomach cramps.

Ultimately, it’s always better to run well with a calm stomach than to force intensity and spend the rest of the day uncomfortable.

Bringing it all together

Managing IBS while running is absolutely possible. It just takes patience, testing and the confidence to adapt your routine instead of forcing a plan that doesn’t suit your gut.

Stick with simple meals before your run, choose fuelling that your stomach accepts, and keep hydration steady. Add in a bit of strength work, stay aware of stress and be honest with what your body is telling you. Most runners with IBS see real improvements within a few weeks of consistent habits.

When your gut is settled, everything else feels easier. Your runs feel smoother, your recovery improves and you start to build confidence again. It is worth the effort.

If you want gentle fuelling that goes down easily, Maple Ignite and Maple Coffee are the best options for sensitive stomachs. They keep things simple and steady so you can focus on enjoying your run rather than worrying about your stomach.