COACH’S CORNER - Do We Ever Train Our Gut? by Lisa Sherman

February 29, 2024

hear from nutritionist and recreational running coach lisa sherman about the importance of training your gut

As runners, we invest a lot of time and energy into our training and our running goals. We often follow specific training plans for our planned race, completing regular run sessions each week to train our muscles to run further and faster. Many of us will also incorporate other activities such as strength training, mobility work and regular massages, all to help improve and build on our endurance and capacity.

But how many of us also plan out our nutrition and consider regularly training our gut to help support and optimise our running training and performance?

Many a runner has experienced a gastrointestinal (GI) issue during a run such as gut discomfort, nausea, vomiting, heartburn, bloating, intestinal cramps, side stitch, gas, diarrhoea or constipation. Research shows that 60-90% of runners have experienced some form of GI upset during ultramarathons (1), and we know this can impact our performance as our ability to consume nutrition during (and after) the run may become limited (often due to loss of appetite or flavour fatigue), our energy stores become depleted leading to increased fatigue and perhaps having to withdraw or DNF, or just having a really bad day out running, neither of which is a whole lot of fun.

Exercise does cause stress on the GI system, largely due to the reduction in blood flow to the gut (as blood flow is redistributed to our working muscles and extremities), which may impair our GI function and delay gastric emptying and intestinal transit, and also impair digestion and absorption of nutrients. Whilst the reasons for GI issues during exercise are multifaceted and individualised, our GI system does have the ability to adapt and we can train our gut to better tolerate nutritional intake during a run.

We have all heard the golden rule of nothing new on race day – no new shoes, clothing, kit and this should also extend to our nutrition (both food and fluid intake), so many runners will practice race day nutrition on some of their runs, especially the long runs.

Whilst this is a good step, we should consider every run an opportunity to train the gut to help reduce the occurrence or the likelihood of some of these gut issues and provide some beneficial effects including our muscles’ ability to use energy and improved tolerance of food, leading to enhanced exercise performance. This should include not just what we consume during the run, but also what we eat before a run and importantly, what we eat post run to help maximise recovery.

We can take a more structured approach to help train the gut, such as ingesting a higher amount of carbohydrate over subsequent run days or regularly during our runs so that we improve our body’s ability to tolerate the higher amount (2). General guidelines suggest an intake of 30-90g of carbohydrate per hour for endurance exercise however this is dependent on exercise intensity, and also individual needs and tolerability. For exercise over 4 hours, consuming around 90g of carbohydrate per hour (from a mixed blend of glucose and fructose to help nutrient transport and absorption), is recommended however you do need to practice this higher carbohydrate intake.

We should also plan our nutrition for the week alongside our training plan, taking into consideration what sessions we are doing and what availability we have to eat before and after based on our schedule.

Each run session is an opportunity to trial and practice our nutrition including different food and fluid options, concentrations and quantities so that we can work out what our individual tolerance levels are. I like to think of it as continually experimenting on ourselves, be the n=1 and try new things to work out what you have available in your nutrition tool kit to support you on race day.

It is also important to plan ahead to race day and consider what options will be available on course at aid stations and will you rely on these or be more self-sufficient? What is the likely time duration of the race and will you need to consider alternative food options as the length of the race increases? How long will you need to travel to get to the start line and whether you will need to allow some extra time to eat before, and so on.

Ideally our weekly long runs should mimic race day so you are training your gut to adapt and be ready for what you are going to do on the day, including the day before, the morning of and after you have crossed the finish line. As we know – nothing new on race day!

Regardless of whether you experience GI issues during a run, we can all benefit from continually practicing our nutrition during our runs. Ultrarunning is a demanding sport and optimal nutritional intake is essential to support your training, recovery and performance. Experiment and practice different options and it is always a good idea to chat with a qualified nutritionist or dietician, especially one with sports and performance knowledge to help you work out what’s right for you to support your ultrarunning goals.

Lisa sherman is a qualified nutritionist and recreational running coach, helping women train for their first marathons and trail races in NSW. if you would like more information on being trained by lisa, click through here to our aura endorsed coaches page.

References

1. Costa RJS, Knechtle B, Tarnopolsky M, Hoffman, MD. Nutrition for ultramarathon running: trail, track and road. Int J Sport Nutr Exerc Metab. 2019;29:130-140. DOI: 10.1123/ijsnem.2018-0255.

2. Martinez IG, Mika AS, Biesiekierski JR, Costa, RJS. The effect of gut-training and feeding-challenge on markers of gastrointestinal status in response to endurance exercise: a systematic literature review. Sports Medicine. 2023;53:1175-1200. DOI:10.1007/s40279-023-01841-0New Paragraph

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Australian Mountain and Trail Running Championships 2027

By Jin Kato • July 8, 2026

The world-class trails of Kunanyi/Mt Wellington will play centre-stage for one of the country’s fastest-growing sports, after the Kunanyi Mountain Run (KMR) was awarded the hosting rights for the first-ever combined Australian Mountain and Trail Running Championships (AMTRC). KMR was awarded the National Championships after a competitive bid process, overseen by the Australian Ultra and Trail Running Association (AUTRA) and Australian Athletics (AA). AUTRA President, John Claridge, said that KMR “offered everything we were looking for”. “World-class trails, proven event management and a passionate community. It provides the perfect stage for Australia's first combined National Trail Championships," he said. It’s expected that Australia’s elite mountain and trail running athletes, and support crew, will travel to Hobart, as they vie for a spot in the Australian team that competes at the 2027 World Mountain and Trail Running Championships. "This is a landmark moment for trail running in Australia,” Mr Claridge said. "We're excited about what this championship represents; not just next year, but for the future of trail running in Australia... helping grow the sport and inspire the next generation of trail runners." The 2027 AMTRC at KMR will be the first time that all championship distances have been held together, at the one festival. “It aligns us more closely with the way World Championships are presented, creating a stronger pathway for athletes and raising the profile of the sport,” Mr Claridge said. KMR, a 3-day trail running festival which has been held annually since 2022, expects to draw more than 1500 runners and hikers from across Tasmania, Australia and internationally next year. The AMTRC will be embedded within KMR’s existing event program, allowing elite athletes to compete for the national titles, while sharing the same spectacular trails and event-experience as recreational runners. “We’re honoured to have been selected as host,” KMR’s founder and director, Lincoln Quilliam said. “KMR continues to welcome runners, and hikers, of all abilities. From the elites who want to represent Australia on the world stage, the group of mates or work colleagues who run the team relay together, the mums returning to running after having a baby, as well as those who are trying trail running for the very first time,” Mr Quilliam said. Tasmanian runner, Jessica Collins, who has represented Australia, said it was exciting news for KMR, Tasmania and the sport. “This is such a great opportunity for Australian athletes. I’ve run many of the KMR events and know the courses and the terrain are on par with what we see at the World Champs,” she said. The City of Hobart has supported Kunanyi Mountain Run since its inception, and Lord Mayor Anna Reynolds said she was “thrilled” with the news. “Events like this not only showcase the natural beauty of our region but also reinforce Hobart’s reputation as a vibrant destination for world-class outdoor experiences.” The 2026 edition of KMR brought in $4 million to the Tasmanian economy, generating more than 8000 bed nights across the state, which Alex Heroys, Chief Executive of Destination Southern Tasmania, said was a “significant return for the visitor economy”. “Kunanyi / Mount Wellington is one of Tasmania’s great natural assets, and the Kunanyi Mountain Run shows exactly how powerful events can be in driving regional tourism,” he said. “We have an epic mountain right on Hobart’s doorstep, an airport less than 30 minutes away, and a city that is well set up to welcome thousands of visiting athletes, support crews and spectators.” “This event also reinforces Tasmania’s growing reputation as a world-class trail running destination. With steep, technical trails and real mountain terrain, Kunanyi offers conditions that are genuinely comparable to what athletes will experience at the World Championships, making it an ideal place to compete, train and visit.” For more information: Kunanyi Mountain Run Dates: 19-21 March 2027 Pic credit: David Nolan & Ryan Slater