1 00:00:02,640 --> 00:00:05,606 Charlie: Hello and welcome back to the Cook Eat Run podcast with X Miles. 2 00:00:05,710 --> 00:00:08,702 This week we're tackling a topic that I know affects a lot of runners 3 00:00:08,838 --> 00:00:11,806 and that is getting GI issues on a run. I'm chatting 4 00:00:11,830 --> 00:00:14,446 with registered dietitian and multi time marathoner 5 00:00:14,510 --> 00:00:17,382 Kristy Baumann about the common mistakes runners make that could be 6 00:00:17,398 --> 00:00:20,382 causing their gastro issues and, crucially, some tips on how to 7 00:00:20,398 --> 00:00:23,366 avoid them. For new and regular listeners, make sure 8 00:00:23,390 --> 00:00:26,286 to note down the new discount code for X Miles To save on 9 00:00:26,310 --> 00:00:29,230 all your running fuel, hydration and running kit, use 10 00:00:29,262 --> 00:00:31,868 the code cook eat Run June 11 00:00:31,916 --> 00:00:34,340 10. I'll link it below. Don't worry. 12 00:00:34,492 --> 00:00:37,108 Cook Eat run June 10 to save 13 00:00:37,156 --> 00:00:39,988 10% this month. The code is good until the end of June, 14 00:00:40,036 --> 00:00:42,744 and then we'll have a new code for you, so make sure to keep listening. 15 00:00:43,644 --> 00:00:46,460 Charlie: Kristy thank you so much for joining me this 16 00:00:46,492 --> 00:00:49,412 afternoon, this evening for me. But it's so nice to have you, and 17 00:00:49,428 --> 00:00:52,124 I followed you online for a long time, so it's nice to 18 00:00:52,244 --> 00:00:54,664 put a kind of face to the instagram. 19 00:00:55,244 --> 00:00:57,860 Kirsty: Yes. Oh, my gosh. Thank you so much for having me. I'm so 20 00:00:57,892 --> 00:01:00,592 excited, to chat with you today and, yeah, 21 00:01:00,616 --> 00:01:03,570 just share nutrition knowledge with runners. 22 00:01:04,270 --> 00:01:07,126 Charlie: Yeah. So I put out a little box on Instagram 23 00:01:07,158 --> 00:01:10,038 this morning, and I had a lot of 24 00:01:10,094 --> 00:01:12,766 questions. I feel like GI issues 25 00:01:12,878 --> 00:01:15,178 are, something that unfortunately, a lot of 26 00:01:15,218 --> 00:01:17,198 runners deal with. 27 00:01:18,058 --> 00:01:20,738 So, yeah, that's the topic for today. We're going to do a deep 28 00:01:20,778 --> 00:01:22,958 dive into it because I think it is a. 29 00:01:23,738 --> 00:01:26,642 It's not talked about enough. And then people will often be like, 30 00:01:26,690 --> 00:01:29,134 oh, I had a good race, but then this happened. So, 31 00:01:29,918 --> 00:01:32,458 let's get straight into it. 32 00:01:32,758 --> 00:01:35,338 What do we mean when we say Gi issues? 33 00:01:35,878 --> 00:01:38,694 Kirsty: Yeah, so, GI stands 34 00:01:38,726 --> 00:01:41,318 for gastrointestinal. So basically, it's 35 00:01:41,358 --> 00:01:44,110 like GI tract. Sometimes 36 00:01:44,134 --> 00:01:46,902 people refer to it as your stomach, your gut. So 37 00:01:46,990 --> 00:01:49,886 stomach is only part of the gastrointestinal system. 38 00:01:49,942 --> 00:01:52,782 So it's anytime that food 39 00:01:52,870 --> 00:01:55,710 enters your mouth all the way to when it exits your 40 00:01:55,734 --> 00:01:58,062 body. basically, we can experience 41 00:01:58,246 --> 00:02:01,128 different GI issues or symptoms 42 00:02:01,214 --> 00:02:04,198 that, can happen during that time. And that can 43 00:02:04,222 --> 00:02:07,198 be anything from, you know, gas, 44 00:02:07,262 --> 00:02:09,746 constipation, diarrhoea, vomiting, 45 00:02:10,022 --> 00:02:12,918 bloating, just a few 46 00:02:12,942 --> 00:02:15,926 of the main examples, but it can be a whole host of different 47 00:02:15,966 --> 00:02:17,466 symptoms that people can experience. 48 00:02:18,326 --> 00:02:20,986 Charlie: Yeah, they're not pleasant. And I feel like 49 00:02:21,766 --> 00:02:24,654 maybe in running, we talk about them a little bit more than 50 00:02:24,750 --> 00:02:27,658 everyday. You know, everyday people talk about in 51 00:02:27,682 --> 00:02:30,514 conversation. But why do people 52 00:02:30,570 --> 00:02:32,850 get this? Like, it seems like so many people 53 00:02:32,978 --> 00:02:35,946 do. Is there, surely there's like, 54 00:02:35,986 --> 00:02:38,658 you know, a number of reasons why. But what are the main 55 00:02:38,842 --> 00:02:41,766 reasons that you see people experience gi issues from? 56 00:02:42,146 --> 00:02:44,898 Kirsty: Right, yeah. So, I mean, when you think of 57 00:02:44,922 --> 00:02:47,314 running in general, like, it's not 58 00:02:47,410 --> 00:02:50,378 normal to be one. Eating and running at the 59 00:02:50,402 --> 00:02:52,512 same time. That is a very 60 00:02:52,664 --> 00:02:55,596 unusual thing when you think about it. 61 00:02:55,872 --> 00:02:58,670 and so whether it's what you're eating right before 62 00:02:58,838 --> 00:03:01,742 a run or even the days leading 63 00:03:01,774 --> 00:03:04,586 up to a run can impact GI issues. 64 00:03:05,022 --> 00:03:07,706 but most things that I see, some of the most common 65 00:03:07,746 --> 00:03:10,594 causes are, oh, there can be a lot. 66 00:03:10,650 --> 00:03:13,426 And it can be tricky to navigate just because there can be 67 00:03:13,546 --> 00:03:16,218 so many different factors that go into it. 68 00:03:16,242 --> 00:03:19,050 But what you're eating before your run, the timing 69 00:03:19,098 --> 00:03:21,768 of it, under fueling. So even if you're 70 00:03:21,792 --> 00:03:24,630 not eating enough throughout week 71 00:03:24,678 --> 00:03:27,198 after week, that can be a 72 00:03:27,222 --> 00:03:29,860 factor. eating high 73 00:03:29,908 --> 00:03:32,460 fibre, high fat, 74 00:03:32,628 --> 00:03:35,374 acidic foods, caffeine, other 75 00:03:35,430 --> 00:03:38,304 gas producing foods, there can be a 76 00:03:38,320 --> 00:03:40,196 whole host of things. 77 00:03:41,256 --> 00:03:44,048 Charlie: I mean, not to overshare, but I definitely feel like it when I 78 00:03:44,072 --> 00:03:46,888 have artificial, ah, sweeteners, they do not sit well with 79 00:03:46,912 --> 00:03:49,910 me. Even things like chewing gum I 80 00:03:49,918 --> 00:03:52,686 have to be really careful with because it, yeah, 81 00:03:52,726 --> 00:03:55,146 just doesn't do me any good. 82 00:03:56,126 --> 00:03:59,110 But another reason I feel like I've experienced them in 83 00:03:59,118 --> 00:04:02,030 the past is from dehydration. Can 84 00:04:02,158 --> 00:04:05,110 dehydration, lack of sodium, impact 85 00:04:05,198 --> 00:04:07,798 gi tract and cause kind of 86 00:04:07,942 --> 00:04:10,886 diarrhoea, vomiting, nausea, that sort of thing? 87 00:04:11,046 --> 00:04:13,942 Kirsty: Oh, yes, for sure. And I've experienced it too. And I feel like 88 00:04:13,974 --> 00:04:16,950 it's one that we don't, like, we automatically often 89 00:04:16,998 --> 00:04:19,752 think about. It's the food that caused the, ah, 90 00:04:19,752 --> 00:04:22,484 gi issues or what you ate or the gel, or the 91 00:04:22,500 --> 00:04:25,220 gels of like, oh, that gel 92 00:04:25,268 --> 00:04:28,076 caused me to have stomach pain or this gi 93 00:04:28,116 --> 00:04:30,924 symptom. But dehydration is a big one 94 00:04:30,980 --> 00:04:33,844 that I see too. Lack of fluids, lack of sodium, lack 95 00:04:33,860 --> 00:04:36,140 of electrolytes that can 96 00:04:36,188 --> 00:04:37,056 contribute. 97 00:04:37,516 --> 00:04:40,340 Charlie: So how do we kind of figure out 98 00:04:40,468 --> 00:04:43,212 what it is? Is it a process of like, trial and 99 00:04:43,244 --> 00:04:46,204 error, writing a food diary? How can we narrow down 100 00:04:46,260 --> 00:04:48,902 what might be the cause for our. Well, for the 101 00:04:48,934 --> 00:04:50,826 individual's GI issues? 102 00:04:51,326 --> 00:04:53,546 Kirsty: Right. So I think one, 103 00:04:54,582 --> 00:04:57,568 understanding, I guess, kind of backing up understanding why it happens 104 00:04:57,592 --> 00:05:00,256 again is when we run, blood moves away from our 105 00:05:00,296 --> 00:05:03,064 digestive tract towards our working muscles. We need 106 00:05:03,120 --> 00:05:06,112 blood flow in order to digest food, in order to 107 00:05:06,144 --> 00:05:08,816 digest what's in our stomach, in our 108 00:05:08,856 --> 00:05:10,756 digestive tract. And so 109 00:05:11,456 --> 00:05:14,376 obviously, like, the jostling and bouncing 110 00:05:14,416 --> 00:05:17,232 of running too, contributes to, that 111 00:05:17,272 --> 00:05:19,990 as well. So as far as, like, how to figure 112 00:05:20,046 --> 00:05:22,602 out what's going on, 113 00:05:24,282 --> 00:05:27,142 it's, I think one, 114 00:05:27,748 --> 00:05:30,692 food, like, writing down what you're eating and. 115 00:05:30,852 --> 00:05:33,732 Or indicating, like, okay, this is a time 116 00:05:33,772 --> 00:05:36,694 that I had GI issues. what else did 117 00:05:36,718 --> 00:05:39,430 I have to eat before this? How did I feel? What 118 00:05:39,486 --> 00:05:42,304 exactly was the symptom? was it a 119 00:05:42,328 --> 00:05:45,224 warm day? What was the weather like? Was I running at a 120 00:05:45,248 --> 00:05:46,614 higher intensity? 121 00:05:47,792 --> 00:05:50,624 Kirsty: yeah, that can definitely be a good place 122 00:05:50,688 --> 00:05:53,600 to start, is just kind of bringing that awareness to 123 00:05:53,736 --> 00:05:56,332 what else is going on besides, 124 00:05:57,072 --> 00:05:59,576 you know, when those GI 125 00:05:59,664 --> 00:06:02,434 symptoms happen. What else is going on? what am I 126 00:06:02,458 --> 00:06:05,102 eating? The timing of it. There's so many different things. 127 00:06:06,402 --> 00:06:09,274 Charlie: I know. I think that's why it's so difficult, isn't it, that it's hard to 128 00:06:09,298 --> 00:06:12,244 pin down. Even as seasoned runners, you can 129 00:06:12,378 --> 00:06:15,368 think you've done everything right and then just have 130 00:06:15,400 --> 00:06:18,384 a, like, a day where something 131 00:06:18,448 --> 00:06:21,320 goes wrong and you're, like, in pain or 132 00:06:21,416 --> 00:06:24,072 as, like, in the portaloos or 133 00:06:24,232 --> 00:06:26,732 having to kind of stop yourself from being sick. But, 134 00:06:28,062 --> 00:06:30,838 one person says, or actually quite a few people said, is it 135 00:06:30,870 --> 00:06:33,398 just inevitable that at the end of the marathon, I'm going to feel 136 00:06:33,430 --> 00:06:36,350 sick? Or is there, can they 137 00:06:36,366 --> 00:06:37,642 avoid it in any way? 138 00:06:38,002 --> 00:06:40,962 Kirsty: The way you're eating or what you're eating is a huge 139 00:06:41,002 --> 00:06:43,898 part, and I don't think anyone needs to always 140 00:06:43,970 --> 00:06:46,914 be feeling sick at the end of the marathon. There's a lot of 141 00:06:46,938 --> 00:06:49,714 nutrition strategy that goes into play to 142 00:06:49,738 --> 00:06:52,546 prevent that from being from happening. And part 143 00:06:52,594 --> 00:06:55,538 of it, which I think sometimes can happen, is like, people 144 00:06:55,570 --> 00:06:58,330 will only experience it on race day, their GI 145 00:06:58,386 --> 00:06:58,674 issues. 146 00:06:58,738 --> 00:06:59,610 Charlie: Exactly. 147 00:06:59,786 --> 00:07:02,650 Kirsty: Because you're running faster, you're running at 148 00:07:02,666 --> 00:07:05,442 a higher intensity because you're trying to run a certain time 149 00:07:05,522 --> 00:07:07,532 or, set up Pb pR. 150 00:07:08,814 --> 00:07:11,486 Kirsty: And then that's a big part. And then sometimes, 151 00:07:11,526 --> 00:07:14,438 like, just during training runs, you're like, oh, I can 152 00:07:14,462 --> 00:07:17,230 get away with, like, one gel during a ten mile run. 153 00:07:17,318 --> 00:07:19,790 And we have to train our stomach to 154 00:07:19,838 --> 00:07:22,638 actually fuel, like, we are going to fuel 155 00:07:22,702 --> 00:07:25,558 on race day. So even though we can get away 156 00:07:25,662 --> 00:07:28,278 during a training run with less fuel, 157 00:07:28,422 --> 00:07:31,334 if your stomach has to get used to it, your stomach has 158 00:07:31,350 --> 00:07:34,222 a muscle, it has to be trained just like you're training your legs to 159 00:07:34,254 --> 00:07:37,020 run 13.1 mile, 20, you know, 160 00:07:37,108 --> 00:07:38,420 a half or full marathon. 161 00:07:38,508 --> 00:07:41,140 Charlie: Yeah. Do you think any of, like, race day 162 00:07:41,188 --> 00:07:42,788 nerves play into it? 163 00:07:42,972 --> 00:07:45,886 Kirsty: Oh, yeah, for sure. I think they can 164 00:07:45,934 --> 00:07:48,422 definitely be playing a contributing factor. 165 00:07:48,542 --> 00:07:49,202 However, 166 00:07:51,302 --> 00:07:54,078 I recently asked another runner about like 167 00:07:54,190 --> 00:07:57,174 her nerves. And when the GI issues 168 00:07:57,278 --> 00:08:00,174 happened on a run, because oftentimes they're at the 169 00:08:00,198 --> 00:08:02,814 start, but then once you start get going, like, they kind 170 00:08:02,838 --> 00:08:05,774 of go away. And she said, 171 00:08:05,838 --> 00:08:08,678 yeah, it was like the nerves went 172 00:08:08,710 --> 00:08:11,614 away, but then once the GI issues started to happen, the 173 00:08:11,638 --> 00:08:12,842 nerves came back. 174 00:08:14,622 --> 00:08:17,374 So it's. It's like we have 175 00:08:17,438 --> 00:08:20,282 to practise 176 00:08:20,782 --> 00:08:23,254 our fueling, so then 177 00:08:23,398 --> 00:08:26,294 our, you know, our stomach gets used to it and we feel 178 00:08:26,358 --> 00:08:29,204 confident in how to eat. So those 179 00:08:29,268 --> 00:08:31,967 nerves, it can kind of 180 00:08:31,999 --> 00:08:34,183 like be a cycle, I guess, is what I'm saying. 181 00:08:34,247 --> 00:08:37,143 Charlie: Yeah, yeah, yeah, yeah. So you get nervous that you're gonna 182 00:08:37,167 --> 00:08:40,127 have issues, you have issues, you're worried about what's good, 183 00:08:40,159 --> 00:08:42,711 the, like, repercussions of the issues are gonna be. 184 00:08:42,831 --> 00:08:43,571 Yeah. 185 00:08:45,871 --> 00:08:48,791 So we, you and I both preach the 186 00:08:48,831 --> 00:08:51,783 benefits of a carb load. That's obviously something that's kind 187 00:08:51,807 --> 00:08:54,735 of new ish to a lot of people when they're actually just running the 188 00:08:54,743 --> 00:08:57,282 marathon, because we're not doing it in our 189 00:08:57,442 --> 00:09:00,258 long runs. How would you recommend people get around that 190 00:09:00,290 --> 00:09:03,082 and especially kind of people that don't 191 00:09:03,122 --> 00:09:05,442 maybe have such a carb 192 00:09:05,522 --> 00:09:08,522 heavy diet, in thinking of things 193 00:09:08,562 --> 00:09:11,506 like babels and breads and those sort of quite 194 00:09:11,554 --> 00:09:14,062 wheat heavy carbs, 195 00:09:14,682 --> 00:09:17,450 how would you suggest people practise or get around 196 00:09:17,506 --> 00:09:19,946 having issues as a result of the carb load? 197 00:09:20,114 --> 00:09:22,896 Kirsty: Right. So, I mean, a big part is, eating the low 198 00:09:22,952 --> 00:09:25,928 fibre, the white, refined, 199 00:09:26,088 --> 00:09:28,668 easy to digest carbohydrates, because 200 00:09:29,168 --> 00:09:32,144 if you're eating a lot of like, whole grains or 201 00:09:32,176 --> 00:09:34,280 like, you know, whole wheat bread, 202 00:09:34,464 --> 00:09:37,258 eating, the higher fibre or eating 203 00:09:37,338 --> 00:09:39,958 more carb loading on potatoes, 204 00:09:40,324 --> 00:09:43,244 with. Or fruits and vegetables that can 205 00:09:43,284 --> 00:09:45,620 add bulk to your Gi tract, 206 00:09:45,732 --> 00:09:48,696 which takes longer. Longer to 207 00:09:48,720 --> 00:09:51,488 digest, longer to get out of your digestive tract, which 208 00:09:51,536 --> 00:09:54,232 ultimately can cause GI issues. Bloating 209 00:09:54,368 --> 00:09:56,896 gas Gi issues on race day too. 210 00:09:57,000 --> 00:09:59,546 Charlie: That's a good tip. What about if. So, I. I felt 211 00:09:59,578 --> 00:10:02,434 quite bloated doing my carb load, 212 00:10:02,522 --> 00:10:05,018 so I used a lot of drinks. 213 00:10:05,154 --> 00:10:05,466 Kirsty: Yeah. 214 00:10:05,498 --> 00:10:08,466 Charlie: Do they still work as well for a carb 215 00:10:08,498 --> 00:10:09,066 load? 216 00:10:09,218 --> 00:10:09,890 Kirsty: Yep, yep. 217 00:10:09,930 --> 00:10:11,674 Charlie: Like squat strings, those kind of thing. 218 00:10:11,842 --> 00:10:14,410 Kirsty: Yes, yes. I'm a big proponent of. Yeah, 219 00:10:14,450 --> 00:10:17,290 drinking your carbohydrates because that 220 00:10:17,330 --> 00:10:20,160 tends to be easier on. On 221 00:10:20,200 --> 00:10:23,104 your stomach, on your digestive tract. Obviously. Choosing 222 00:10:23,152 --> 00:10:26,152 those drinks that. With real sugar in versus, 223 00:10:26,216 --> 00:10:29,100 like, the artificial sweeteners in. 224 00:10:29,960 --> 00:10:30,432 Charlie: Yeah. 225 00:10:30,496 --> 00:10:33,488 Kirsty: Or being aware of, like, carbonated drinks. 226 00:10:33,664 --> 00:10:36,512 Carbonated drinks are probably not going to be a good option 227 00:10:36,576 --> 00:10:39,520 for carb loading because, again, of. Of 228 00:10:39,560 --> 00:10:42,420 the carbonation causing gas and bloating 229 00:10:42,846 --> 00:10:45,454 but yeah, choosing like fruit juices 230 00:10:45,630 --> 00:10:47,866 or smooth fruit smoothies 231 00:10:48,246 --> 00:10:50,928 or sweet tea. 232 00:10:51,072 --> 00:10:53,632 I don't know. What were some of your favourite drinks that you 233 00:10:53,664 --> 00:10:54,236 used? 234 00:10:55,776 --> 00:10:58,400 Charlie: I, ah, just use things like Gatorade and 235 00:10:58,528 --> 00:11:00,956 scratch, high carb drink, 236 00:11:01,256 --> 00:11:02,436 coconut water 237 00:11:04,576 --> 00:11:07,416 and a lot of those three and orange juice, 238 00:11:07,456 --> 00:11:10,382 but on repeat, basically. they were just 239 00:11:10,574 --> 00:11:13,438 easy to get and easy to drink and pretty 240 00:11:13,462 --> 00:11:14,986 high carb, most of them. 241 00:11:16,986 --> 00:11:19,674 But I did still feel like a little bit 242 00:11:19,690 --> 00:11:21,938 bloated. I saw something on Instagram 243 00:11:22,122 --> 00:11:25,106 yesterday. There was someone saying, actually if you 244 00:11:25,146 --> 00:11:28,042 do experience bloating or like GI issues or 245 00:11:28,074 --> 00:11:31,026 IB's type symptoms that maybe we should be 246 00:11:31,066 --> 00:11:34,042 avoiding like high waisted leggings or 247 00:11:34,074 --> 00:11:36,962 shorts for our marathons because they can 248 00:11:36,994 --> 00:11:39,794 actually impact it. Have you ever worked with 249 00:11:39,810 --> 00:11:42,738 anyone that changed literally what they were wearing to help with their 250 00:11:42,762 --> 00:11:43,478 Gi? 251 00:11:43,642 --> 00:11:46,558 Kirsty: I haven't specifically, but I mean, it makes sense, like if 252 00:11:46,582 --> 00:11:49,150 the compression of the spandex 253 00:11:49,198 --> 00:11:52,106 shorts is, you know, putting that pressure on your, 254 00:11:52,526 --> 00:11:55,462 your stomach and your digestive, talk like that doesn't feel 255 00:11:55,494 --> 00:11:56,266 the best. 256 00:11:57,136 --> 00:11:59,928 Charlie: so maybe something to try if people. Yeah, I've tried everything 257 00:11:59,992 --> 00:12:00,504 else. 258 00:12:00,640 --> 00:12:02,048 Kirsty: Yeah, for sure. 259 00:12:02,192 --> 00:12:04,824 Charlie: If you have. Are experiencing GI issues on the 260 00:12:04,840 --> 00:12:07,552 run, is there anything you can do in the 261 00:12:07,584 --> 00:12:10,306 moment to either stop 262 00:12:10,386 --> 00:12:13,202 things getting worse or stop their symptoms 263 00:12:13,234 --> 00:12:15,966 altogether? Is there anything you can recommend for people? 264 00:12:17,186 --> 00:12:19,082 Any magic pills? 265 00:12:19,234 --> 00:12:21,914 Kirsty: Yeah, right. It kind of depends on the 266 00:12:22,010 --> 00:12:24,566 symptom, I feel like, and 267 00:12:24,986 --> 00:12:27,618 it definitely takes like, navigating in the 268 00:12:27,642 --> 00:12:30,554 moment. But for example, I had 269 00:12:30,570 --> 00:12:33,440 a runner, who attended some of my master classes and 270 00:12:33,456 --> 00:12:36,384 we talked about sloshy stomach, so, like, where it feels 271 00:12:36,408 --> 00:12:38,732 like water is like just sloshing around in your 272 00:12:38,772 --> 00:12:41,478 stomach. And so, she remembered that we 273 00:12:41,510 --> 00:12:44,494 talked about it and she was thinking back to what 274 00:12:44,518 --> 00:12:47,430 she was drinking during the race. You know, this was like at mile 17, 275 00:12:47,486 --> 00:12:50,190 miles 18 of the race, and she's like, 276 00:12:50,246 --> 00:12:52,902 oh, I realised I was just drinking primarily 277 00:12:52,982 --> 00:12:55,894 water and I wasn't taking my electrolytes. 278 00:12:55,918 --> 00:12:58,838 I wasn't, you know, getting the sodium in, whether it's 279 00:12:58,870 --> 00:13:01,814 from the gels or whether she was taking salt tabs 280 00:13:01,838 --> 00:13:04,438 or capsules. And so she, in the 281 00:13:04,470 --> 00:13:07,094 moment, remember that stop drinking 282 00:13:07,158 --> 00:13:09,904 plain water and still took her 283 00:13:09,936 --> 00:13:12,128 gel and then focused on getting those 284 00:13:12,168 --> 00:13:15,056 electrolytes in which hell. And she 285 00:13:15,072 --> 00:13:17,864 was like, yeah, it was pretty quick and easy. It actually, my sloshy 286 00:13:17,896 --> 00:13:19,368 stomach went away pretty quick. 287 00:13:19,528 --> 00:13:22,200 Charlie: If that could be a reason for it. Is it 288 00:13:22,264 --> 00:13:25,256 too late if you're halfway through or at mile 20? Or is it 289 00:13:25,272 --> 00:13:28,120 like, if you're experiencing symptoms, just try the 290 00:13:28,144 --> 00:13:30,912 electrolytes, try the sodium, and it's not likely 291 00:13:31,000 --> 00:13:31,920 to make it worse. 292 00:13:32,064 --> 00:13:35,064 Kirsty: Well, you know, if somebody's taking too, if they've 293 00:13:35,096 --> 00:13:37,856 already been taking a lot of sodium and electrolytes, 294 00:13:37,952 --> 00:13:40,694 it could be the opposite problem where they're not getting enough 295 00:13:40,766 --> 00:13:43,018 fluids for 296 00:13:43,638 --> 00:13:46,518 the amount of sodium and electrolytes that they're 297 00:13:46,558 --> 00:13:49,390 taking. So 298 00:13:49,534 --> 00:13:52,142 it becomes this puzzle piece of 299 00:13:52,310 --> 00:13:54,618 what was the root cause 300 00:13:55,038 --> 00:13:57,998 of my GI issues. 301 00:13:58,158 --> 00:14:01,138 You know, nausea would be another one of. 302 00:14:01,558 --> 00:14:04,518 It could be related to lack of carbs. 303 00:14:04,598 --> 00:14:07,254 It could be related to lack of fluids and 304 00:14:07,286 --> 00:14:09,990 electrolytes and dehydration. I feel like sometimes our 305 00:14:10,014 --> 00:14:12,706 body shows us the same signs or same 306 00:14:12,762 --> 00:14:13,678 symptoms. 307 00:14:14,978 --> 00:14:17,678 Charlie: For more than one root cause without telling us why. 308 00:14:18,138 --> 00:14:19,018 Kirsty: Yeah, right. 309 00:14:19,058 --> 00:14:21,930 Charlie: Oh, that's. Yeah. So basically, it's a 310 00:14:21,954 --> 00:14:24,778 miracle that we get through some of these races without 311 00:14:24,858 --> 00:14:27,858 feeling sick or dehydrated or, you know, having diarrhoea, 312 00:14:27,898 --> 00:14:30,666 because everything has to work. Like, you have to have the 313 00:14:30,682 --> 00:14:33,610 right amount of carbs, be fueling correctly, the right amount 314 00:14:33,634 --> 00:14:36,438 of fluid and sodium, and all work together. 315 00:14:39,208 --> 00:14:42,176 Well, I'm really grateful that I've managed to figure it out most of 316 00:14:42,192 --> 00:14:43,228 the time, then. 317 00:14:44,048 --> 00:14:44,736 Kirsty: Yeah. I wonder. 318 00:14:44,792 --> 00:14:46,360 Charlie: So many people are struggling. 319 00:14:46,544 --> 00:14:47,308 Kirsty: Yeah. 320 00:14:49,088 --> 00:14:51,808 Charlie: Okay. Somebody else asked, is it bad to take 321 00:14:51,848 --> 00:14:54,408 imodium or, like, an anti diarrheal before 322 00:14:54,488 --> 00:14:57,308 races and before their weekly long runs? 323 00:14:58,008 --> 00:15:00,872 Kirsty: So my approach, and I'll be interested to 324 00:15:00,880 --> 00:15:03,758 hear your approach, but my approach is, 325 00:15:03,928 --> 00:15:06,878 let's figure out why you're needing to take it, 326 00:15:07,458 --> 00:15:10,210 why you're needing to take the ammonium or, 327 00:15:10,314 --> 00:15:13,274 you know, what the root cause is. You know, is 328 00:15:13,306 --> 00:15:15,834 it more. Maybe it's more of, like, I've 329 00:15:15,866 --> 00:15:18,538 experienced GI issues in the past, and I'm afraid of 330 00:15:18,578 --> 00:15:21,394 that. And there is absolutely, like we 331 00:15:21,426 --> 00:15:24,378 mentioned, this mental component, our brain is directly 332 00:15:24,418 --> 00:15:27,354 connected to our gut through the vagus nerve, and so it's 333 00:15:27,386 --> 00:15:29,904 communicating back and forth. So even the fear 334 00:15:30,066 --> 00:15:32,852 of experiencing GI issues can 335 00:15:32,940 --> 00:15:35,802 cause GI issues. but it's. 336 00:15:35,890 --> 00:15:38,762 I'm a big proponent of let's get down to the root 337 00:15:38,850 --> 00:15:41,602 reason and figure out what's 338 00:15:41,650 --> 00:15:43,972 going on, to solve it that way. 339 00:15:44,100 --> 00:15:47,004 Charlie: Yeah, I definitely agree with you for the long run, 340 00:15:47,076 --> 00:15:50,012 I feel like I have taken it as a 341 00:15:50,060 --> 00:15:52,644 free, just an 342 00:15:52,676 --> 00:15:55,676 insurance policy before marathons, 343 00:15:55,732 --> 00:15:58,700 before, or taking it with me in my bag. On a long 344 00:15:58,724 --> 00:16:01,648 run, those imodium instants, and sometimes just 345 00:16:01,728 --> 00:16:04,672 taking it makes signals to my brain like, you're going to 346 00:16:04,680 --> 00:16:07,624 be okay. So almost in the same way that the fear 347 00:16:07,656 --> 00:16:10,576 of getting symptoms makes you 348 00:16:10,592 --> 00:16:13,536 get symptoms, they're like, I'm going to be fine because 349 00:16:13,592 --> 00:16:16,312 I've taken this. Helps the stomach. I don't know whether 350 00:16:16,360 --> 00:16:19,318 that, makes sense, but, yeah, 351 00:16:19,358 --> 00:16:22,246 I think in the long, like, on long runs, especially, where 352 00:16:22,302 --> 00:16:25,302 you can be a bit more strategic in planning. Like, 353 00:16:25,350 --> 00:16:28,322 if you are nervous, plan a route around bathrooms, 354 00:16:28,470 --> 00:16:31,290 practise your fueling, practise your hydration, even if you're 355 00:16:31,314 --> 00:16:34,170 running like two mile loops by your house or whatever you 356 00:16:34,194 --> 00:16:36,946 need to do in training so that 357 00:16:37,002 --> 00:16:39,278 by race day you can control 358 00:16:40,418 --> 00:16:43,346 not, you know, you can't control the weather, you can control a bit more of 359 00:16:43,362 --> 00:16:46,122 what you're eating in the lead up, but you've 360 00:16:46,210 --> 00:16:48,514 figured out how to get through the 361 00:16:48,546 --> 00:16:51,506 nutrition and hydration to the best of your ability so 362 00:16:51,522 --> 00:16:54,254 that you don't need to take them every single week, right? 363 00:16:54,326 --> 00:16:57,310 Kirsty: Yep, yep. Yeah, that's good. 364 00:16:57,374 --> 00:17:00,078 Charlie: I am, yeah, I definitely have carried them 365 00:17:00,118 --> 00:17:03,022 in pockets or given them to people on the course 366 00:17:03,190 --> 00:17:06,110 as like, an emergency. Like, can you take my 367 00:17:06,134 --> 00:17:08,694 electrolyte bottle and my imodium and. 368 00:17:08,846 --> 00:17:10,658 Yeah, hope for the best. But, 369 00:17:11,738 --> 00:17:14,162 so far there's been 370 00:17:14,210 --> 00:17:17,130 no, I don't think I've had to poop during a 371 00:17:17,154 --> 00:17:19,628 race before, so I'm on a marathon, 372 00:17:19,778 --> 00:17:20,424 so. 373 00:17:20,576 --> 00:17:22,348 Kirsty: Yeah, that's good. 374 00:17:23,808 --> 00:17:25,628 Charlie: Sorry, serious overshare. 375 00:17:26,448 --> 00:17:29,264 Yeah, I think, yeah, that seems to be the 376 00:17:29,336 --> 00:17:32,320 new thing. I don't know that you saw like, the viral reel 377 00:17:32,344 --> 00:17:34,736 of the guy in the Boston marathon, porter 378 00:17:34,792 --> 00:17:35,548 Potty. 379 00:17:36,288 --> 00:17:39,196 Kirsty: Oh, no, I have, I haven't seen it. You'll have to send it to 380 00:17:39,212 --> 00:17:40,648 me if you can find it. 381 00:17:41,028 --> 00:17:43,932 Charlie: He's like, hi, I'm blowable. And this is me at the start of 382 00:17:43,940 --> 00:17:46,888 the race. And then he's like, I'm at mile 14. Someone come 383 00:17:46,928 --> 00:17:49,792 get me. And he's like, in the loo? Yeah, not having a 384 00:17:49,800 --> 00:17:52,654 good time. I'm sure it was just for show, but I think 385 00:17:52,686 --> 00:17:55,678 it highlighted just how many people do end 386 00:17:55,718 --> 00:17:58,206 up having to use them on race day. 387 00:17:58,262 --> 00:17:58,858 But. 388 00:18:01,078 --> 00:18:03,806 Okay, a bit more specific. But 389 00:18:03,902 --> 00:18:06,654 any tips for people with inflammatory bowel 390 00:18:06,686 --> 00:18:09,662 diseases like ulcerative colitis or Crohn's, with 391 00:18:09,710 --> 00:18:12,432 dealing with symptoms or 392 00:18:12,480 --> 00:18:15,224 trying to kind of make sure they're 393 00:18:15,256 --> 00:18:18,032 feeling the right way and taking the right kind of 394 00:18:18,120 --> 00:18:21,108 nutrition products to limit symptoms? 395 00:18:22,048 --> 00:18:24,784 Kirsty: Yeah, so definitely, like, anytime that 396 00:18:24,816 --> 00:18:27,178 there's a, ah, medical, underlying medical 397 00:18:27,258 --> 00:18:30,130 condition, you have to be, you know, 398 00:18:30,154 --> 00:18:32,762 your body the best. So you know what 399 00:18:32,810 --> 00:18:35,002 foods are potential trigger 400 00:18:35,050 --> 00:18:37,668 foods. and so 401 00:18:38,288 --> 00:18:40,708 that's so different from person to person. 402 00:18:41,294 --> 00:18:44,150 and then sticking with, you know, I always talk about 403 00:18:44,182 --> 00:18:46,966 sticking with those foods. The days 404 00:18:47,030 --> 00:18:49,990 leading up into your race that, you know, work for, work for 405 00:18:50,022 --> 00:18:52,914 you and that you've been eating throughout your training cycle. 406 00:18:53,984 --> 00:18:56,584 those are kind of the key things that come to mind 407 00:18:56,624 --> 00:18:59,430 offhand. how about for you, anything? 408 00:19:00,990 --> 00:19:03,774 Charlie: Yeah, it would just be like watching what's in 409 00:19:03,822 --> 00:19:06,742 certain products. So I know that in some sports products, especially 410 00:19:06,806 --> 00:19:08,570 in the US, there are more 411 00:19:09,430 --> 00:19:12,270 additives, more sweeteners. So that's something that I'm really 412 00:19:12,310 --> 00:19:15,006 aware of. And like, again, it sounds silly, but when I'm 413 00:19:15,038 --> 00:19:17,998 travelling and I don't get on well with 414 00:19:18,014 --> 00:19:20,990 the milk in the US, but I'm fine with it in the UK. So 415 00:19:21,030 --> 00:19:23,926 just especially if you're travelling for races, just 416 00:19:24,078 --> 00:19:26,934 take it. Bringing things from home that you know are safe. 417 00:19:27,062 --> 00:19:29,330 This goes really for everybody, to be honest. 418 00:19:30,230 --> 00:19:33,022 And then, yeah, just again 419 00:19:33,166 --> 00:19:35,886 with things like ulcerative colitis and Crohn's, like, you 420 00:19:35,918 --> 00:19:38,726 can't help if it's a flare and there's, 421 00:19:38,838 --> 00:19:41,830 you know, if you are flaring and even if you're 422 00:19:41,910 --> 00:19:44,606 eating all the things that are normally 423 00:19:44,638 --> 00:19:47,086 fine or taking the sports nutrition products that are normally 424 00:19:47,118 --> 00:19:49,942 fine and sometimes it's a bit 425 00:19:49,966 --> 00:19:52,822 hard to avoid, you know, the kind of symptoms 426 00:19:52,846 --> 00:19:55,822 of those and just being, again, trying not to 427 00:19:55,846 --> 00:19:58,622 have that as a stress, like you said, like, 428 00:19:58,806 --> 00:20:01,206 try not to stress about the fact that you might have 429 00:20:01,238 --> 00:20:04,206 issues and m be prepared. Like 430 00:20:04,358 --> 00:20:07,278 take Lou, roll with, you know, where 431 00:20:07,294 --> 00:20:09,266 the bathroom stops are, go, 432 00:20:09,972 --> 00:20:12,844 multiple times before you hit the start line 433 00:20:13,004 --> 00:20:15,692 and just, yeah, be kind to yourself and just think, 434 00:20:15,748 --> 00:20:18,548 right, it's better to make stops 435 00:20:18,596 --> 00:20:21,204 than need to, you know, DNF the race 436 00:20:21,244 --> 00:20:24,204 because you need medical assistance kind of thing. 437 00:20:24,244 --> 00:20:27,122 Kirsty: Right? Yeah. Yes, exactly. I was gonna 438 00:20:27,138 --> 00:20:29,656 say, you make a good point with, like travelling 439 00:20:29,800 --> 00:20:32,364 throws a whole nother, whole nother 440 00:20:33,584 --> 00:20:36,224 obstacle, in the, in it of 441 00:20:36,344 --> 00:20:37,232 travelling to races. 442 00:20:37,288 --> 00:20:40,232 Charlie: So, yeah, I 443 00:20:40,248 --> 00:20:43,080 mean, it's a fun part of 444 00:20:43,112 --> 00:20:46,024 racing for a lot of people. Like, I absolutely loved getting to travel, 445 00:20:46,064 --> 00:20:48,752 especially to the US, but I've definitely made the 446 00:20:48,768 --> 00:20:51,536 mistake of when I went into Chicago the first 447 00:20:51,600 --> 00:20:54,516 time, I was trying to show my now husband that I was 448 00:20:54,540 --> 00:20:56,948 like so cool and relaxed and just chill about 449 00:20:56,996 --> 00:20:59,796 marathons and that we could go and have hot dogs the 450 00:20:59,820 --> 00:21:02,196 night before the race and it 451 00:21:02,220 --> 00:21:05,154 was such a bad idea. At, Marl, 452 00:21:05,194 --> 00:21:08,094 I think like 16, I started throwing up 453 00:21:09,474 --> 00:21:12,402 and yeah, needless to say, and I'm sure there 454 00:21:12,418 --> 00:21:15,034 were other factors, I'd probably gone out at, ah, a 455 00:21:15,074 --> 00:21:17,986 faster pace than I was actually really 456 00:21:18,050 --> 00:21:20,378 trained for. It was a warmer day than I had trained 457 00:21:20,426 --> 00:21:23,178 for, but the hot dogs definitely 458 00:21:23,266 --> 00:21:25,042 haunt me still. 459 00:21:25,178 --> 00:21:26,258 Kirsty: Have you hate? 460 00:21:26,426 --> 00:21:29,290 Charlie: Yeah. Have you had any race day disasters where you've just 461 00:21:29,322 --> 00:21:31,490 been like, I knew better than that. 462 00:21:31,682 --> 00:21:34,450 Kirsty: Well, one of my ones that I always think 463 00:21:34,482 --> 00:21:37,290 about, I took a gel with like 100 milligrammes 464 00:21:37,322 --> 00:21:40,090 of caffeine on for the first time on 465 00:21:40,122 --> 00:21:43,010 race day. I was like, oh, this will be perfect. It'll give me a boost 466 00:21:43,042 --> 00:21:45,866 of energy. And one, I 467 00:21:45,890 --> 00:21:48,762 was dehydrated. I had just like taken sips 468 00:21:48,778 --> 00:21:51,374 of water along the way until mile 17. 469 00:21:51,714 --> 00:21:54,474 And, too, I never practised that 470 00:21:54,514 --> 00:21:57,454 gel and like, it hit me like 471 00:21:57,834 --> 00:22:00,810 a tonne of bricks and like, it was like the worst pain 472 00:22:00,882 --> 00:22:01,494 ever. 473 00:22:02,314 --> 00:22:02,990 Charlie: Oh, no. 474 00:22:02,990 --> 00:22:05,650 Kirsty: M in the middle of the race, eventually it went 475 00:22:05,682 --> 00:22:08,134 away but it definitely took a few miles. 476 00:22:09,920 --> 00:22:12,816 Charlie: and when it gets hard anyway, when your head and your legs have 477 00:22:12,840 --> 00:22:15,840 gone, the last thing you need is to like add something else to 478 00:22:15,872 --> 00:22:18,456 that, like dumpster fire 479 00:22:18,560 --> 00:22:20,564 situation that's going on. Anyway, 480 00:22:21,324 --> 00:22:23,704 so, yeah, practise, practise, practise. 481 00:22:25,764 --> 00:22:28,060 One again, quite a niche question. 482 00:22:28,212 --> 00:22:30,500 Someone messaged in to say they have 483 00:22:30,572 --> 00:22:33,332 CSID, which means they have an inability 484 00:22:33,468 --> 00:22:36,024 to digest, sucrose and 485 00:22:36,604 --> 00:22:39,398 isomorphose. I don't know why I've written it like that. anyway, 486 00:22:39,446 --> 00:22:42,118 different types of sugars. Are there 487 00:22:42,206 --> 00:22:45,166 other options for long run fuel that you 488 00:22:45,190 --> 00:22:46,194 can recommend? 489 00:22:47,794 --> 00:22:50,562 Kirsty: Yeah, I mean there's definitely, I don't know offhand 490 00:22:50,618 --> 00:22:53,576 what types of sugars, and maybe, you know 491 00:22:53,680 --> 00:22:56,464 offhand, but I mean, thankfully one, there's 492 00:22:56,504 --> 00:22:59,360 like so many different types of gels out there now that 493 00:22:59,392 --> 00:23:02,240 are made from whole foods and made from different types 494 00:23:02,272 --> 00:23:05,198 of sugar. and you don't 495 00:23:05,246 --> 00:23:08,220 have to use gels or chews. there's a variety 496 00:23:08,252 --> 00:23:11,092 of sports drinks with carbohydrates in. But also like, 497 00:23:11,148 --> 00:23:13,996 you know, the food options, whether it's dried 498 00:23:14,060 --> 00:23:16,872 fruit or, you know, applesauce pouches 499 00:23:16,968 --> 00:23:18,934 or, you know, 500 00:23:19,394 --> 00:23:22,290 candy, like. And I haven't looked specifically 501 00:23:22,362 --> 00:23:25,090 what types of sugar 502 00:23:25,242 --> 00:23:27,882 those food, what. Where those types of 503 00:23:27,898 --> 00:23:30,780 sugar are in food. But, thankfully there's 504 00:23:30,812 --> 00:23:33,784 a lot of options out there for 505 00:23:34,684 --> 00:23:37,484 different simple carbohydrate foods that you can 506 00:23:37,524 --> 00:23:39,024 use during a run too. 507 00:23:40,044 --> 00:23:43,012 Charlie: So it's obviously very individual and a bit 508 00:23:43,028 --> 00:23:45,832 of a minefield. Do 509 00:23:45,848 --> 00:23:48,720 you have any like three top takeaways for 510 00:23:48,752 --> 00:23:51,448 people who deal with Gisus for them? Kind of going 511 00:23:51,496 --> 00:23:54,480 forward to start honing in on what might 512 00:23:54,512 --> 00:23:57,204 be their problems and how they can start to solve those. 513 00:23:58,424 --> 00:24:01,310 Kirsty: Right. So I would say, the first thing 514 00:24:01,342 --> 00:24:04,182 to look at, one of the first things to look at is 515 00:24:04,318 --> 00:24:07,114 if it's happening just on race day. 516 00:24:07,534 --> 00:24:10,206 Consider these two things. One, your 517 00:24:10,350 --> 00:24:12,796 hydration. Are you drinking enough 518 00:24:12,860 --> 00:24:15,660 fluids? Are you taking in the amount of 519 00:24:15,692 --> 00:24:18,224 sodium and electrolytes that you need 520 00:24:18,524 --> 00:24:21,284 based on your sweat rate? because 521 00:24:21,452 --> 00:24:24,028 like we talked about, dehydration is a huge component 522 00:24:24,084 --> 00:24:26,852 of experiencing GI 523 00:24:26,916 --> 00:24:29,882 issues. two, training 524 00:24:29,946 --> 00:24:31,510 your stomach. So 525 00:24:32,010 --> 00:24:34,794 practising how you plan to fuel on 526 00:24:34,842 --> 00:24:37,530 race day and practising it when you're 527 00:24:37,570 --> 00:24:39,930 running at a higher intensity. So doing 528 00:24:40,050 --> 00:24:42,790 during long runs, when you're running at 529 00:24:42,830 --> 00:24:45,014 race pace or doing interval 530 00:24:45,062 --> 00:24:47,678 workouts or even, you know, mid 531 00:24:47,734 --> 00:24:50,448 week during a speed workout that 532 00:24:50,568 --> 00:24:53,552 you're training your stomach and your stomach's getting used to 533 00:24:53,600 --> 00:24:56,400 digesting those gels or chews or 534 00:24:56,424 --> 00:24:58,908 whatever you plan to use on race day, the sports drink, 535 00:24:59,458 --> 00:25:02,426 during the faster paced stuff. So that's, 536 00:25:02,384 --> 00:25:05,100 two things offhand. And then if it's like 537 00:25:05,480 --> 00:25:08,458 happening, again, kind of on 538 00:25:08,482 --> 00:25:11,446 a regular basis, a couple times a week, 539 00:25:12,626 --> 00:25:15,274 I would start with kind of that food 540 00:25:15,330 --> 00:25:18,086 log of just writing down, 541 00:25:18,746 --> 00:25:21,146 you know, these are things that I'm eating the night 542 00:25:21,186 --> 00:25:24,178 before, maybe a long run, a hard workout or 543 00:25:24,202 --> 00:25:27,178 when they tend to happen. And then this is 544 00:25:27,202 --> 00:25:30,106 what I'm eating the morning of. You know, 545 00:25:30,146 --> 00:25:32,966 maybe you're running in the morning and you're not eating anything 546 00:25:33,366 --> 00:25:35,566 and that can even be a factor in 547 00:25:35,606 --> 00:25:38,496 causing, Gi issues too. So, 548 00:25:38,622 --> 00:25:41,462 but that's, that can be definitely a starting point to see if you can 549 00:25:41,502 --> 00:25:43,894 find start to see the 550 00:25:43,918 --> 00:25:44,682 trends. 551 00:25:45,942 --> 00:25:48,830 Charlie: Okay, great. That's really helpful. How. 552 00:25:48,926 --> 00:25:51,854 My last question for you. Sorry, is going to be how 553 00:25:51,998 --> 00:25:54,622 do you feel like what's your favourite sports nutrition 554 00:25:54,662 --> 00:25:57,122 products? How do you, did you feel for your 555 00:25:57,862 --> 00:25:59,642 last marathon that you did? 556 00:26:00,332 --> 00:26:02,772 Kirsty: Yeah, so I actually like 557 00:26:02,812 --> 00:26:05,762 variety. but some of my favourite gels are the huma gels. 558 00:26:05,802 --> 00:26:08,378 Huma plush gels which has extra electrolytes. 559 00:26:08,410 --> 00:26:10,768 And I'm a salty sweater and I've 560 00:26:10,808 --> 00:26:12,948 experienced muscle cramps. 561 00:26:13,408 --> 00:26:16,320 I so many like for eight marathons that my 562 00:26:16,384 --> 00:26:19,336 foot would always cramp. And I finally realised it was related 563 00:26:19,392 --> 00:26:21,808 to lack of fluids and lack of electrolytes. 564 00:26:21,968 --> 00:26:24,874 Anyway, so humour huma flush gels, 565 00:26:24,874 --> 00:26:27,480 I'll do a combination of that plus the goo rock tain 566 00:26:27,528 --> 00:26:30,036 Morton. And then I really like the, 567 00:26:30,572 --> 00:26:33,458 scratch high carb drink. Ah, to 568 00:26:33,602 --> 00:26:36,564 get in extra carbs in as well. but taking a 569 00:26:36,580 --> 00:26:39,540 gel every 30 minutes and then bringing a handheld water 570 00:26:39,588 --> 00:26:42,468 bottle with scratch in and using that first half of the 571 00:26:42,492 --> 00:26:45,394 race. And then, often we'll refill it 572 00:26:45,410 --> 00:26:48,036 the second half of the race to, continue to stay 573 00:26:48,076 --> 00:26:49,016 hydrated. 574 00:26:50,056 --> 00:26:53,032 Charlie: Yeah, I did that for Boston. I took a handheld 575 00:26:53,064 --> 00:26:55,994 for the first like five, 6 miles. and 576 00:26:56,010 --> 00:26:58,906 it was so helpful just to be able to kind of get ahead, 577 00:26:58,986 --> 00:27:01,858 especially on a slightly hot day. Get ahead of the nutrition of the. 578 00:27:01,962 --> 00:27:04,722 Well, nutrition, because I had carbs and electrolytes in there, but the 579 00:27:04,754 --> 00:27:07,594 hydration and not start on the back foot 580 00:27:07,690 --> 00:27:10,486 and go in kind of already dehydrated. 581 00:27:12,096 --> 00:27:14,918 so yeah, I found that really helpful. But I think so many people are 582 00:27:15,032 --> 00:27:18,002 reluctant to have told something or to 583 00:27:18,034 --> 00:27:19,566 bring things with them. 584 00:27:20,386 --> 00:27:23,122 Kirsty: Oh, yeah, I totally was that way for 585 00:27:23,234 --> 00:27:26,046 years. Yeah. And then I, 586 00:27:26,552 --> 00:27:29,520 just practised it basically with all my long runs, even 587 00:27:29,568 --> 00:27:32,488 during midweek runs I would just get used to and 588 00:27:32,512 --> 00:27:34,864 then just realised now, 589 00:27:35,000 --> 00:27:37,992 like, I tried, even in the winter time, I tried running 590 00:27:38,024 --> 00:27:40,912 10 miles without water and I was like, oh my 591 00:27:40,944 --> 00:27:43,416 gosh, I need water, I need fluids, I need 592 00:27:43,456 --> 00:27:46,456 electrolytes. Like, you get used to it 593 00:27:46,496 --> 00:27:47,236 eventually. 594 00:27:47,776 --> 00:27:50,632 Charlie: Yeah. So actually summer is a great time to practise it because we do 595 00:27:50,664 --> 00:27:53,272 need more fluid, more electrolytes, even on our 596 00:27:53,756 --> 00:27:56,524 slightly shorter runs are maybe like less intense 597 00:27:56,580 --> 00:27:58,972 runs, especially if you're doing them kind of 598 00:27:59,164 --> 00:28:02,084 mid day or just straight off to work, that it's going 599 00:28:02,100 --> 00:28:05,100 to be quite warm, hopefully. I hope we're going to have a 600 00:28:05,108 --> 00:28:07,844 warm summer. So it's a good time to practise with the 601 00:28:07,860 --> 00:28:10,834 handhelds, with the hydration and the electrolytes and 602 00:28:10,850 --> 00:28:13,050 carbs and things, right? 603 00:28:13,098 --> 00:28:14,326 Kirsty: Yep. Absolutely. 604 00:28:15,426 --> 00:28:18,378 Charlie: Great. Well, thank you so much, Kristy Where can people find you 605 00:28:18,442 --> 00:28:21,162 and work with you? Learn more about 606 00:28:21,234 --> 00:28:23,046 what you know, your offerings are? 607 00:28:23,746 --> 00:28:25,936 Kirsty: Yeah, so I'm on Instagram 608 00:28:26,016 --> 00:28:28,904 marathon nutritionist. Feel free to send me 609 00:28:28,920 --> 00:28:31,854 a DM direct message if you listened and let 610 00:28:31,870 --> 00:28:34,286 me know what you learned. and then I work 611 00:28:34,334 --> 00:28:37,058 specifically with runners in helping them 612 00:28:37,190 --> 00:28:39,802 fuel and navigate their fueling plan. Navigate 613 00:28:39,842 --> 00:28:42,546 GI issues. I have 614 00:28:42,674 --> 00:28:45,652 a free training, actually it 615 00:28:45,652 --> 00:28:48,572 was funny you reached out and maybe you saw some of my posts, but a free 616 00:28:48,612 --> 00:28:51,116 training about navigating GI issues? I 617 00:28:51,124 --> 00:28:51,748 did. 618 00:28:51,940 --> 00:28:53,712 Charlie: I was like perfect. 619 00:28:56,132 --> 00:28:58,742 Kirsty: Realising so many at some point or another, 620 00:28:58,878 --> 00:29:01,494 runners are experienced, you know, I've experienced that. You've 621 00:29:01,534 --> 00:29:04,222 experienced it. Most runners are experiencing GI issues and 622 00:29:04,238 --> 00:29:06,924 just, you know, if they're happening over and over again, it's so 623 00:29:06,964 --> 00:29:09,858 frustrating. so helping navigate through 624 00:29:09,906 --> 00:29:12,734 that and then, I kick off, this fall. 625 00:29:13,074 --> 00:29:15,666 Starting in July, we'll have a group coaching programme 626 00:29:15,770 --> 00:29:18,146 for fall races. In 627 00:29:18,170 --> 00:29:21,050 helping individuals, m have a personalised 628 00:29:21,082 --> 00:29:22,614 fueling plan for race day. 629 00:29:24,314 --> 00:29:27,154 Charlie: Thanks so much for listening to this week's. Episode of the Cook Eat 630 00:29:27,194 --> 00:29:30,122 run podcast with X Miles Don't forget to use the code cook 631 00:29:30,178 --> 00:29:32,666 eat run June 10. It's linked at the 632 00:29:32,690 --> 00:29:35,210 bottom at x miles to save 10% on 633 00:29:35,242 --> 00:29:38,026 everything in next week's episode, I'm chatting with 634 00:29:38,050 --> 00:29:40,714 Andy blow from precision fuel and hydration about 635 00:29:40,754 --> 00:29:43,546 sweat hydration and how to come up with your own hydration 636 00:29:43,610 --> 00:29:46,330 plan to boost performance this summer. So make sure to 637 00:29:46,362 --> 00:29:49,226 subscribe to the show wherever you listen to your podcast so you don't miss 638 00:29:49,250 --> 00:29:51,482 an episode. Also, if you're enjoying the relaunch of. 639 00:29:51,498 --> 00:29:52,866 Charlie: The pod, I'd love if you could. 640 00:29:52,890 --> 00:29:55,882 Charlie: Leave a rating and review. It really helps us know that we're doing the right thing and 641 00:29:55,898 --> 00:29:58,830 providing the right information for you. And if there's any topics you want 642 00:29:58,862 --> 00:30:01,794 covered, slide into my DM's. I'm at, the runner beans. 643 00:30:01,866 --> 00:30:04,706 Or just message the guys at X Miles and they'll pass it on. 644 00:30:04,802 --> 00:30:07,378 So just let us know what other topics you want us 645 00:30:07,418 --> 00:30:08,778 covered. See you next time.