Picture this: You’re halfway through your long run when suddenly… you need a bathroom ASAP… Sound familiar?
Today we’re talking about why running can trigger digestive issues and what’s really going on in the gut. This episode is for: runners, endurance athletes with IBS or a sensitive gut, or anyone curious about the gut–exercise connection!
⏱️ Chapters:
(00:00) — Choosing the Right Sodium for Performance
(00:41) — Welcome to the Gut Fit Nutrition Podcast
(01:23) — That Sudden Urge Mid-Run… Why It Happens
(02:07) — Who This Episode Is For
(02:25) — Upcoming 5K Fundraiser for Mental Health
(03:52) — Why Digestive Symptoms Aren’t “Normal” on Runs
(04:58) — What Happens to Blood Flow During Exercise
(05:37) — The Role of Pelvic Floor and Mechanical Jostling
(06:29) — Cortisol, Inflammation, and Gut Permeability
(07:27) — Hydration, Electrolyte Imbalance & Gut Impact
(08:30) — Common Trigger Foods for Runners
(09:48) — Pre-Run Nutrition Timing & Guidelines
(11:39) — Hydration Tips: What, When, and How Much
(13:17) — Sodium Citrate vs Sodium Chloride: What to Choose
(14:11) — Gut Training with Carbs During Long Runs
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🤝 SUPPORT THE CAMH FOUNDATION FOR THE CONSTANTINE YORKVILLE 5K: ⤵️
https://raceroster.com/events/2025/96738/2025-constantine-yorkville-run/pledge/participant/38848322
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👩🏻💻 RESOURCES & LINKS MENTIONED: ⤵️
📌 Electrolytes & Gut Health: What’s Hype, What’s Helpful, and What’s Right For You?
📌 Creating a Therapeutic Exercise Plan With Pelvic Floor Dysfunction With Courtenay Polock
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✉️ CONNECT WITH ME: ⤵️
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If the GutFit Nutrition Podcast is giving you value - helped your digestion and fitness, made you rethink how you approach your gut health, please consider leaving a review! 🎧
If you have questions for my listener Q & A episodes, you can submit them here, or send me an email at leigh@leighmerotto.com. See you soon!