Aspire guide
Injury Recovery
Injury Recovery manual
Gut Health and the High School Runner
A frank, evidence-based guide to GI issues in runners — covering runner's trots, pre-race anxiety, FODMAPs, gut training, probiotics, and the 24-hour pre-race eating protocol.
Why this matters
Up to 70% of endurance athletes report some GI symptoms in training or competition.
Read time
3 min
Audience
Coach + Athlete
Use it for
Injury Recovery
Start here
The goal is a calm gut that still lets the athlete eat enough.
Coach prompt
What is the athlete's most repeatable GI trigger: timing, food choice, heat, or anxiety?
Print & share
Printable handout preview
One-page sheet
Gut Health and the High School Runner
Read time
3 min
Audience
Coach + Athlete
Start with the printable
The goal is a calm gut that still lets the athlete eat enough.
Best next move
Use it this week
What is the athlete's most repeatable GI trigger: timing, food choice, heat, or anxiety?
Quick reference map
Use the guide like a structured handout
Protocol
Start here
Jump to this section and use it like a coaching quick reference.
Overview
Pattern 1: "Runner's trots" in long runs or races
Jump to this section and use it like a coaching quick reference.
Overview
Gut Training Protocol (4 Weeks)
Jump to this section and use it like a coaching quick reference.
In the library
Format
Read the full ebook here, then jump to the one-page handout when you need the shareable version.
Best use
Open the sections you need, print the handout, then send both to coaches, parents, or athletes.
Quick start
Start here
A frank, evidence-based guide to GI issues in runners — covering runner's trots, pre-race anxiety, FODMAPs, gut training, probiotics, and the 24-hour pre-race…
Pattern check
Find out when the stomach problem shows up
- Long runs, hard intervals, and race mornings cause different issues.
- Urgency, reflux, bloating, and nausea usually have different triggers.
Pre-run menu
Lower fiber, fat, and chaos before key runs
- Use familiar carb foods with simple ingredients.
- Move bigger meals back 2-4 hours when possible.
Gut training
Practice race fuel on training days
- The gut adapts to carbs and fluids when it sees them consistently.
- Rehearse the same products, timing, and dose in practice.
Pattern 1: "Runner's trots" in long runs or races
- Usually related to timing, fiber/fat load, and intensity.
- Most common when athletes eat too close to running or use unfamiliar foods.
Gut Training Protocol (4 Weeks)
The gut adapts just like legs and lungs.
The gut adapts just like legs and lungs. If race-day fuel causes issues, train tolerance gradually.
Unlock the rest of the manual
Full access opens every section, the ebook PDF, and the printable handout companion.
What to do next
Use it this week
What is the athlete's most repeatable GI trigger: timing, food choice, heat, or anxiety?
Source topics
runner's trots • GI distress runners • gut training athletes • low FODMAP athletes • pre-race stomach • runner gut health