Mastering Destination Races: Balancing Adventure and Gut Health

Traveling for races can be a fun way to change your routine. Destination races provide adventure, exploration, and an abundance of new experiences. They can also add a different layer of stress to every runner. One factor is that you are out of your security zone, and there is always the fear of forgetting something important. Another concern is being out of routine and not having access to your usual comforts. If you suffer from runner's gut, travel can be a challenge, but with a plan, you can still enjoy a new location. 

So why choose to travel for a race? Like other travel, a destination race can bring on a new challenge involving terrain and altitude, or it can be a nice change of scenery. Some large-scale marathons you must qualify for include a world marathon in Boston, Berlin, London, New York, Chicago, or Tokyo. Some epic Ultramarathons are worth traveling for, such as the Barkley ultramarathons, Badwater 135, Leadville 100, and Western States. 

As you delve deeper into the running world, you find more races. Having traveled for a few different races, there are things to consider when protecting your digestive balance. If you have read any of my previous articles, then you know I suffer from runner’s colitis. Being mindful of my environment is exceptionally important when maintaining gut health. My goal is to help you through my experience so you can learn from some of my successes in keeping my GI tract intact. Having just returned home from running the Boston Marathon, I can give you some tips that worked best for me, especially since I recently traveled for a destination race. 

Planning Prevents Problems: Prepping for Gut Health on the Go

Ensuring your gut health during travel is a crucial part of your preparation. I always pack gut-friendly snacks that I know I can eat without any issues. This includes protein bars (Power Crunch is my go-to), instant oatmeal (which I eat the morning before any race), pretzels, and chips. I also research local restaurants or food stops along the route and select menu items that align with my dietary needs. Opt for well-cooked foods and avoid experimenting with anything new or obscure before race day. 

Pack Smart: Essential Snacks and Nutrition for Race Day

Another tip is to bring all of your nutrition during the race. Unless you know what the race director has planned at aid stations or water stops, it is best to rely on the items you use during your training cycle. For ultramarathons, the race directors usually do an excellent job listing items you can find at the aide stops. When I ran Barkley Fall Classic, they had anything from peanut butter stuffed pretzels to peanut butter and jelly sandwiches, cookies, chips, and other high-carb foods with low fiber. These items are generally safe (pending food allergy) as you need easily digestible foods high in carbohydrates. 

Hydration Hacks: Staying Hydrated Without Overloading

Keeping yourself hydrated while traveling and once at your destination is crucial for preventing digestive issues such as constipation, diarrhea, or bloating. Whether driving or flying, it can be like walking a tightrope regarding adequate hydration. You do not want to miss a connecting flight or have to stop every hour to use the bathroom while on the road. Generally, I am cautious with the amount of fluids I consume while traveling and then make sure I make up for losses once I am at my destination and have access to a consistent bathroom. If you are dehydrated, constipation becomes a concern, and this can make for a mess on race day. 

If you know what the race is using for hydration at water stops, then you can typically trust that there will be adequate fluids on the course. What is hard to predict is the weather. With high or low-temperature inconsistencies and humidity changes, your hydration will be jeopardized quickly. Carrying your own water bottle or hydration pack is beneficial; I like Nathan or Ultimate Direction. You may also want to consider electrolyte tabs if you are a salty sweater; my favorite is Salt Stick or Tailwind. Most races are well supported and offer water and Gatorade or other electrolyte beverages (these can sometimes become diluted, so use caution if you need replenishment). 

Stick to Your Routine: Consistency is Key

For me, when I become dehydrated is when I have the most digestive difficulties. Once I start losing electrolytes and my hydration is compromised, I can end up with runner’s colitis and have vasovagal syncope episodes. These conditions can significantly impact your race performance and overall health. Over time, I have learned how to combat this by correctly timing hydrations and electrolyte replacement. A lot of trial and error went into figuring out what worked best for me, and this is part of the training process.

Keep your routine and rituals the same no matter your environment for the best success. My husband and I always say to keep everything the same on race day. Do everything you usually would do at home. It is so important to stick with what you are used to doing to prevent unwanted outcomes. If you wake up 2 hours before your long run, eat a bowl of oatmeal, and eat a banana at home, then do that when you are at a destination race. If you take a gel every 30 minutes with a sip of water throughout your training cycle, do the same on race day. You can also try to replicate your pre-race rituals, such as stretching or meditation, to help you feel more comfortable and prepared. 

Enjoy the Experience: Exploring New Destinations Without Digestive Woes

Pack whatever you need to make sure you have the smoothest experience possible. Keep your schedule similar and stay hydrated throughout your travels. Plan time on the backside of your race to experience the destination and use that time to try something new, such as food or excursions. Be consistent, but enjoy the experience and get the most out of it without spending most of your trip in the bathroom. 

Maintaining gut health during travel can enhance your race performance, reduce the risk of digestive issues, and allow you to fully enjoy the destination. If you have any other tips or tricks that have worked for you, please share your experiences for everyone to learn.