Very sick after race runs

Question
Hi Wendy ~
I am 36 years old would consider myself an intermediate runner and concentrate solely on half marathons and triathlons.  I've only been running the half marathon race distance for the past 4 years and I just completed my 7th race.  My problem is that after racing this distance I am very sick afterward to include diarrhea, severe cramping and even vomiting.  I make a conscious effort to eat well (carbs) the night before, hydrate all day and throughout the race itself.  This past race I even tried the shot blocks thinking it would help my hydration.  I don't have this problem after longer training runs so I am wondering if its running too hard for races? Is anything I can do to prevent it from happening aside from just not running as hard?  It typically takes me a day to feel like I can eat real food and have to spend the rest of the day in a ball on the couch.  I have another half in three weeks and needless to say I am leery and dont want this to deter me from running.  I enjoy it too much!  Any advice is greatly appreciated!

Answer
Hi, Stephanie

I have a half marathon next week and I've not been at my best -- but then again, I'm really slow!

I would say that initially it could be from not being hydrated enough and running too fast.

We all start off faster at a race than when we train.  And that is to be expected.  However, it could be that you may want to take regular walk breaks during the race to give your body a rest.  I generally take 30 seconds to 1 minute after each mile and I walk at each hydration stop (well, and I carry a bunch with me because I have hyperglycemia).

Hydration needs to begin at least one week before the race.  The longer lead time, the better.

If you're running out of energy, then it's usually the carbs.  Other symptoms can be attributed mostly to dehydration.  That's usually where the cramping and such comes in.

For the next race, I would start hydrating now and running with a fuel belt (if you don't already) so that you can have water and a sports drink.  Use the fuel belt during the race and you may want to take a drink when you take your walk breaks (alternating between water and the sports drink).

After the race, make sure you eat and drink lightly and still hydrate.  Bananas are good, as well as a combo of protein and carbs for recovery.

If you still have trouble after that, then you may want to go and see a doctor because then it could be something else that is aggravated by the way you race or run.

I hope this helps.  But, by all means, do your race.  I know how awful it is to miss one, and this will be my 3rd half this year.

Good luck.