•Blood flow gets redistributed away from the GI tract to provide for the working muscles and thermoregulation of the body.
•There is a decreased ability to absorb nutrients during running due to the release of stress hormones, altering gut motility.
Use the toilet at the very last moment before running.
Watch the volume of food you are consuming before your run. Intake a smaller amount to fuel you well, but to be digested before you run. Try out timings before racing.
Trial and error meals too! See what works for you and play around with things during light training weeks in order to see what works and what does not.
Reduce fibre intake. Fibre will push food down so try and avoid this for your pre run fuel.
Hydrate! Important for any exercise but ensure you have hydrated throughout the day prior to your run. Dehydration can cause stomach upset (as can over-hydration)!