From as far back as I can remember, I loved running. I ran in the after school program at my elementary school, joined the high school track team, and benefited from running’s stress relief in college. To date, I have run many 5ks, one 10k, five half marathons, two Spartan races, and one full marathon.
There was a time in my life when I couldn’t get enough of it. I needed to run on a daily basis, almost as much as I needed to breathe. Running was my lifeline. I loved the running community, the competitive nature, the sense of accomplishment after a race, and the feeling of pounding the pavement.
It wasn’t until late into my marathon training and race day that I decided running and Colitis don’t always mix well. I stubbornly refused to listen to my body and pushed past the point when I should have stopped and allowed my body to recover. More specifically, it was when I found myself racing toward the porta-potties at every mile marker, instead of racing toward the finish line. Can you even imagine?! This was not healthy.
Running and Colitis don’t have to be mutually exclusive. Running can be an incredible and healthy form of exercise for many people. For those with Ulcerative Colitis or another autoimmune disease, extra care must be taken to ensure it is enjoyed in a healthy manner and that it does not do more harm than good.
Tips for running with Ulcerative Colitis:
Listen to your body
I cannot stress this point enough. Above all else, listen closely to your body and it will tell you when something is wrong. On the other hand, it may also tell you when you’re doing an awesome job and can kick it up a notch! The key is to distinguish the difference between the two.
Swap processed foods for natural foods
Running or not, this should be a priority. Processed foods are only harming your body and create inflammation in the body. If you are running regularly, your body is already inflamed due to the muscles trying to build and recover. Processed foods will only inhibit this process and cause more problems. Natural, whole foods like fruits, vegetables, lean meats, and healthy fats will reduce inflammation. They will also help your body to recover faster and grow stronger.
This also includes running or sport-specific supplements, like goo packs, electrolyte tablets, protein, you name it. Find supplements that have no added dyes, sugar, or fillers that may upset your stomach. If those are still too harsh, you can stick to getting your supplementation directly from food. For a boost of sugar and carbs, bananas are excellent. For a post-workout protein, eat a high-protein meal with organic, free-range chicken or wild-caught salmon.
Rest, rest, rest
Make time in your training schedule for 1-2 rest days. These are essential for your body to recover and build muscle, in addition to reducing any burnout or fatigue. Your rest day can look like a yoga class, a walk with a friend, or a hike.
Find your cheerleaders
Having a support system is everything. These people don’t have to run with you, they just have to support you in your love of running and also know how to care for you on days when you are feeling sick or worn down. When I was out on a long run, I knew my parents would be at home waiting to ask me how my run went. They were also at every finish line cheering me on. I could not have gotten as far as I did without them supporting me.
Create the route around restrooms
But seriously. Even the most healthy runners have a jostling belly when they run and need to “go” in the middle of a run. I found it incredibly helpful to create a route that stays within city limits and near fast-food restaurants, gas stations, etc.
Healthy alternatives to running:
In the 6 months that it took for my body to heal from my Ulcerative Colitis flare-up, I had a serious heart to heart with myself about running and decided to try new forms of exercise. So, if you are a runner who just can’t run anymore due to UC or another condition, here are a few healthy alternatives.
Strength training
Even when I was sick, I lifted weights twice a week and found that adding this to my routine kept me from losing weight and helped to maintain my muscle mass.
Cycling
A kind soul gave me a road bike when I gave up running so that I can still get outside and stay active. It was a different kind of movement than I was used to, but it allowed me to smell fresh air and exercise regularly.
High Intensity Interval Training (HIIT)
This was my saving grace when I still wanted to push myself and feel challenged, the same feeling I got when I ran daily. HIIT workouts last just a few minutes, but make you feel like you worked for a solid hour. It’s amazing! You can find HIIT workouts online or you can go to a class at any local gym.
Please note that I only recommend this style of exercise when you are healthy and in remission.
Short runs
Two and a half years after my marathon and my end to running, I still like to go for an occasional jog or run a short race with a friend just for fun. I limit myself to no more than 3-5 miles and only when I am feeling 100% healthy.
Yoga
Yoga, by far, is the most important exercise to incorporate into a new life without running. When dealing with gut health and autoimmune diseases, keeping stress in check is essential. Stress can wreak havoc on the microbiome and cause an imbalance between good and bad bacteria. Adding yoga into my weekly workout routine greatly reduced my stress levels and improved my health overall.
On top of that, yoga is one of the only movements that I can safely do when I am in a flare up. It helps with stiffness from laying around and it helps keep me sane when I am at my sickest point.
Need a little support with balancing your health and running? Book a free call to see if health coaching is a good fit for you.