Most runners have experienced sloshy stomach, nausea, urgency, or other GI issues during a race or run. However, GI problems do not have to be a part of running! We discuss gut training with board-certified sports dietitian Claire Shorenstein. You will learn protocols for gut training, if gut training reverses during your taper, and how to pick the fuel that sits best with you.

Thank you to our sponsors:

✨ Tailwind: Complete sport nutrition made simple, including hydration mixes, high-carb sport drinks, endurance fuel, and recovery mixes. Use code TREADLIGHTLY20 at https://tailwindnutrition.com/TREADLIGHTLY for 20% off your first purchase.

In this episode, you’ll learn:

✅ What gut training actually is

✅ An effective gut-training protocol for runners

✅ How your daily diet impacts gut training

✅ Understanding carbohydrate sources and gut transports

✅ How chewing is part of gut training

✅ If gut training detrains during a taper or off-season

✅ How to improve gut tolerance when racing in the heat

✅ If you need to train your gut for hydration

Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.

Connect with our guest:

Claire Shorenstein, MS, CSSD is a board-certified sports dietitian. She is an accomplished ultra-marathoner and Boston Marathon finisher as well as certified running coach. She works 1:1 with endurance runners to help them achieve their nutrition and performance goals.

You can connect with Claire:

🌐 https://www.eatforendurance.com/

📲 https://www.instagram.com/eatforendurance/

🎙️Eat for Endurance Podcast

If you enjoyed this episode, you may like:

🎧 What You Really Need to Know About Fueling Your Runs (28 Nov 2025)

🎧 A Science-Backed Guide to Hydration for Runners (15 Nov 2024)

🎧 What to Eat Before a Race, from the 5K to Marathon (24 April 2026)

Let’s stay connected:

➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/

➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/

➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.com/

➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en

➡️ Thousands of running gear reviews and training guides: https://runtothefinish.com/