Runner's Gut - She Runs Eats Performs

Episode 23

Published on:

10th Sep 2020

Runner's Gut

Runner's Gut

Runner's Gut is a blight on the performance of many runners. It can be debilitating and remove runners from their sport for days, weeks or sometimes months. Here we will be delving into some conditions of the digestive tract including IBS, food intolerances, and Coeliac disease that may be triggering YOUR symptoms. We will also be discussing some nutrition and lifestyle strategies to help reduce or prevent symptoms occurring so you can continue to run in peak performance.

Show Notes


Opening with a recap on what was discussed in Episode 3 “Digestive Issues as a Runner”. The principle areas being recapped are the physical, mechanical and nutritional risk factors for digestive distress in runners. 

The physical effects of running being linked to reduced blood flow to the gut and anxiety

The mechanical effects of running being linked to the bouncing effect of running

The nutritional effects being linked principally to carbohydrate and fibre 


An overview of Irritable Bowel Syndrome (IBS) and Inflammatory Bowel Disease (IBD) concentrating on the differences in symptoms and diagnosis.

IBS being an umbrella term for a cluster of symptoms that are linked to a functional disorder of the digestive system. 

IBD being a term used for a cluster of autoimmune conditions which affect the digestive system and tend to be driven by inflammation. The principle diseases being Ulcerative Colitis (UC) and Crohn's Disease. 

Celiac disease is an autoimmune condition affecting the digestive system so is also discussed here. 


Delving deeper into Coeliac disease with a focus on the symptoms and the process of diagnosis followed by an introduction to gluten and lactose intolerance and the potential risk factors for their development. 


Discussing some clinical approaches to supporting a client with IBS. You will hear from nutritional therapists Aileen and Karen on how they approach care for their clients with this disorder. 


The Female Factors to consider regarding Runner’s Gut including the prevalence of autoimmune (AI) disease and IBS in women versus men


Advert break promoting the Healthy Woman Healthy Runner Method and the FREE online training available to you. 


Focusing on various nutritional approaches to supporting a runner’s digestive health including:

  • An anti-inflammatory diet 
  • An elimination diet – to remove potential key trigger foods
  • A Mediterranean style diet 



Thinking about some of lifestyle factors that could be considered to help alleviate digestive symptoms. Including:

  • Training load
  • Appropriate sleep


Key Takeaways:

  1. If you are experiencing any ongoing digestive symptoms visit your GP to have them checked out
  2. Definitely visit your GP if you are passing mucus or blood in your stools
  3. Removing some trigger foods may have a significant positive effect on symptoms. Keep a food and symptoms diary to try and establish which foods may be causing the symptoms 
  4. Remember that some of the symptoms you are experiencing may be as a direct result of your running training, especially if you are a distance runner
  5. Consider working with a nutrition professional for a personalised approach to the changes to your diet and lifestyle depending on the symptoms you are experiencing
  6. Remember you don’t need to live with digestive symptoms and the earlier you acknowledge and act on them by seeking professional support, the quicker you will be back to peak running performance

Related Episodes

Endurance Running and Immune Health

Digestive Issues as a Runner


The suggestions we make during this episode are for guidance and

advice only, and are not a substitute for medical advice or treatment.

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as possible.

Aileen Smith and Karen Campbell met at as nutrition students (Institute for Optimum Nutrition, London) and became lifelong friends and nutritional buddies! Both have a love of running and a passion for nutrition, delicious food and healthy living.

Together they host RUNNERS HEALTH HUB. A place for like-minded runners who are looking for simple ways to support running performance, energy, endurance, and general great health.

We are excited to be able to share our expertise, experience and short cuts with you. We hope you'll join us again. If you'd like to know more about us and She Runs Eats Performs please check out our TRAILER.

If you're ready to make learn more about how you may introduce easy nutrition into your running and training plan join our Easy Nutrition For Healthy Runners Online Programme for short videos, recipes, downloads and LIVE training and Q&A.

As a THANK YOU to you as one of our valued listeners, we have a special offer for you use COUPON CODE POD to get 33% discount off the full price which brings the price to £199.

If you’d like help from Karen and Aileen to design a personalised sports nutrition plan for your running - please contact them at

Happy Running!

Aileen and Karen 

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About the Podcast

She Runs Eats Performs
for mid-life female runners of all abilities
Are you confused about the science around nutrition for runners? Listen in to learn about the WHY, HOW, WHAT, and WHEN of eating to fuel your running performance.

We are here to help you translate sports nutritional science, into easy to apply tips and plans, helping you enjoy peak running performance. We focus on the FEMALE FACTORS every mid-life woman needs to know to be a healthy runner.

About your host

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Aileen Smith

Nutritionists, Educators, Podcasters, Runners and Friends

We have a love of running and a passion for nutrition, delicious food and healthy living. She Runs Eats Performs for female runners of all abilities who are looking for simple ways to improve their running performance and their health with nutrition and lifestyle.
We enjoy sharing our nutritional expertise, reviewing the latest sports science and most of all helping you to take easy action so you can enjoy your running life to the full.
We are here to help you achieve great health and good shape whilst staying injury-free with easy-to-understand sports nutritional concepts and easy-to-implement tips and plans.

Aileen and Karen are BANT and CNHC Registered Nutritional Therapists.