Gut Training for Runners: How to Fuel Without Stomach Problems with Claire Shorenstein, MS CSSD

<p>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.</p><p><br></p><p><strong>Thank you to our sponsors:</strong></p><p>✨ <strong>Tailwind</strong>: Complete sport nutrition made simple, including hydration mixes, high-carb sport drinks, endurance fuel, and recovery mixes. Use code TREADLIGHTLY20 at <a href="https://tailwindnutrition.com/TREADLIGHTLY">https://tailwindnutrition.com/TREADLIGHTLY</a> for 20% off your first purchase.</p><p><br></p><p><strong>In this episode, you’ll learn:</strong></p><p>✅ What gut training actually is</p><p>✅ An effective gut-training protocol for runners</p><p>✅ How your daily diet impacts gut training</p><p>✅ Understanding carbohydrate sources and gut transports</p><p>✅ How chewing is part of gut training</p><p>✅ If gut training detrains during a taper or off-season</p><p>✅ How to improve gut tolerance when racing in the heat</p><p>✅ If you need to train your gut for hydration</p><p><br></p><p>Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.</p><p><br></p><p><strong>Connect with our guest:</strong></p><p>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.</p><p>You can connect with Claire:</p><p>🌐 <a href="https://www.eatforendurance.com/">https://www.eatforendurance.com/</a></p><p>📲 <a href="https://www.instagram.com/eatforendurance/">https://www.instagram.com/eatforendurance/</a></p><p>🎙️<a href="https://podcasts.apple.com/us/podcast/the-eat-for-endurance-podcast/id1476302603">Eat for Endurance Podcast</a></p><p><br></p><p><strong>If you enjoyed this episode, you may like:</strong></p><p>🎧 <a href="https://open.spotify.com/episode/2a6o9nNdTzsgYpzcscDdo2?si=oTlfBEBUSuiUq4T6tVkFRg">What You Really Need to Know About Fueling Your Runs</a> (28 Nov 2025)</p><p>🎧 <a href="https://open.spotify.com/episode/4S6sFlKZwcTahixNmrReNp?si=6xrYSuHQRdqUAQZoe3wsoA">A Science-Backed Guide to Hydration for Runners</a> (15 Nov 2024)</p><p>🎧 <a href="https://open.spotify.com/episode/0AGKVHZ1SfEfUksQlRw1w5?si=AJzk83UHQTemfiaeltYvLQ">What to Eat Before a Race, from the 5K to Maratho</a>n (24 April 2026)</p><p><br></p><p><strong>Let’s stay connected:</strong></p><p>➡️ Tread Lightly Running Podcast on Instagram: <a href="https://www.instagram.com/treadlightlyrunning/">https://www.instagram.com/treadlightlyrunning/</a></p><p>➡️ Laura Norris Running on Instagram: <a href="https://www.instagram.com/lauranorrisrunning/">https://www.instagram.com/lauranorrisrunning/</a></p><p>➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on <a href="https://lauranorrisrunning.substack.com/">https://lauranorrisrunning.substack.com/</a></p><p>➡️ Run to the Finish on Instagram: <a href="https://www.instagram.com/runtothefinish/?hl=en">https://www.instagram.com/runtothefinish/?hl=en</a></p><p>➡️ Thousands of running gear reviews and training guides: <a href="https://runtothefinish.com/">https://runtothefinish.com/</a></p>