Running After Stomach Illness

Happy Thursday!

Last night I finished a few work projects from home, with my legs propped up on the sofa in compression socks.  I did my best to take care of my body yesterday once I got home from work, resting and doing yoga, in advance of this morning’s long run.

I woke up at 5:45 so that I could finish my 10 mile run before a work breakfast meeting. I scarfed down my usual peanut butter toast and coffee, chugged a bottle of water, added a few layers to fight off the windy, 25 degree temps and headed out the door at 6am.  Last night and this morning, I couldn’t contain my excitement for this run. It felt like ages since I’d laced up before work for a long run, enjoying sunrise views along the lake and chasing swans.

Unfortunately, about three miles into my run, my body had other ideas. The whole time I was running during these first thirty minutes, something just felt off. I didn’t feel fueled and I literally felt as if something was lodged in my throat. Unfortunately, a moment later, that huge hunk of bread and peanut butter was on the sidewalk. What the hell? I’ve never had an issue eating before long runs.

I stopped in my tracks, turning to Google and WebMD for some answers.

“Is it common to have an issue digesting foods soon after food poisoning or stomach virus?”

“Not being able to digest foods after stomach virus?”

“Does it take longer to digest foods after food poisoning?”

“How long should I wait to start running after stomach virus?”

“How does stomach virus or food poisoning affect running and training?”

You get the point. Over the next five minutes I found multiple articles which helped me understand why my typical, pre-run breakfast, wasn’t fully digested and why the sudden influx of carbs and water in my system made me feel so ill.

I slowly jogged three miles back home, busy with my thoughts, analyzing my choice to try and run long this morning and take in fuel, with what the articles suggested. In hindsight, doing 3-4 shorter runs this week over the course of Thursday through Sunday would probably have been smarter than attempting my long run. We’ll see what my coach says, but mentally I’m ready to lace up again tomorrow just without any illusion of it being a long, strong run.

Since stomach flu alone affects more than 20 million people each year, here are a few links to helpful articles and tips for your to consider the next time your training gets kicked off course with food poisoning or stomach bug.

Give your body 48 hours to recover

• That recovery begins once your able to eat normally and retain fluids and nutrition.

Make sure that you hydrate more than usual before your workouts.

• In addition to water, it can be helpful to sip electrolyte replacement fluids such as NUUN or Gatorade during and for a few days following the illness to help with electrolyte depletion.

Start out small for a few days

• While everyone is different, depending on severity of illness, starting with a short workout will allow you to understand what your body can manage. 
• Most articles suggest shorter, lighter workouts for a few days after illness before attempting more rigorous workouts.

Don’t eat too much

• After a lack of nourishment for even just 24 hours, it’s normal to be starving. However, eating too much too soon can prove detrimental.
• Eat multiple smaller meals versus large meals and drink often, but in small amounts.
• Eating too much can cause you to feel sick again as it takes up to a week for your body to get back on track and digest foods regularly.

13 Things You Should Know About Stomach Flue

Coming Back from A Stomach Bug

How Do I Train After Illness?