Every runner is looking for an edge.
Whether you're training for your first 10k, preparing for a marathon, chasing a new pb, or just want to feel stronger and healthier, we're all looking for those little things that can help us run and feel better. We try new shoes, follow training plans, pay more attention to recovery and look at our nutrition, all in the hope of becoming the best version of ourselves.
But what if one of the most important performance factors isn't found in a training programme or the latest running gadget?
What if it starts in your gut?
For more than 40 years, YorkTest has helped hundreds of thousands of people better understand how food may be affecting their health and wellbeing. Today, their Premium Food Intolerance Test remains the most popular and comprehensive food intolerance test, helping people identify food-specific IgG reactions to over 200 food and drink ingredients.
For runners and endurance athletes, understanding how your body responds to food could be one of the most overlooked opportunities to improve overall wellbeing, support recovery and potentially help optimise performance. And as part of our partnership with YorkTest, realbuzz readers can currently save up to 40% on the Premium Food Intolerance Test.
The concept of "marginal gains" has become synonymous with elite sporting success.
Popularised by Sir Dave Brailsford during his time leading British Cycling, the idea of marginal gains is simple: make lots of small improvements and, over time, they can add up to something much bigger.
Runners know this better than anyone. They focus on sleep quality, nutrition timing, hydration, strength training, mobility, recovery, mindset and race-day preparation.
And it's not just something for the pros. Recreational runners can benefit from the same approach, too.
When your digestive system isn't working at its best, even relatively minor symptoms can affect your energy, recovery and enjoyment of running. Understanding your body's relationship with food can help you make sense of why.
In recent years, the scientific understanding of gut health has advanced significantly.
Researchers now recognise the gut as one of the body's most influential systems, affecting far more than digestion alone.
The gut is responsible for:
Actually, around 70% of immune cells are found within the gut-associated lymphoid tissue, highlighting the important role the digestive system plays in maintaining overall health.
Training places significant demands on the body. Every run depends on efficient nutrient absorption, effective recovery and a strong immune system. If digestive health isn't at its best, these processes may not work as effectively as they could.
Digestive symptoms are remarkably common among runners. Studies have shown that gastrointestinal issues affect a significant proportion of endurance athletes, with some research suggesting that between 30% and 90% of runners experience digestive symptoms during training or competition.
Symptoms can show up in lots of different ways and could include:
Many runners simply accept these issues, rather than looking into what may be causing them.
Unlike food allergies, which trigger an immediate immune response and can be life-threatening, food intolerance reactions are often delayed and may not appear until hours or even days after eating, making them difficult to identify.
Because we're all different, foods that suit one person may trigger symptoms in another. The YorkTest Premium Food Intolerance Test helps identify food-specific IgG reactions that could be linked to these symptoms, giving runners more information to explore alongside dietary guidance and professional nutritional support.
Ask any experienced coach and they'll tell you the same thing: you don't get fitter during training, you get fitter during recovery.
The quality of your recovery influences:
Inflammation plays a big role in this process.
Exercise naturally creates inflammation as part of the body's adaptation response. This is both normal and necessary. However, excessive or prolonged inflammation can potentially impact recovery and leave runners feeling fatigued, sore and under-recovered.
Many runners report feeling more energised and recovering better after identifying foods that may have been contributing to digestive symptoms and discomfort.
Food intolerance testing should never replace a balanced diet, good training habits or medical advice. But understanding how your body responds to certain foods may help support a more personalised approach to nutrition and recovery.
One of the most fascinating areas of modern health research is the relationship between the gut and the brain. Its often referred to as the "second brain" because of the close connection between the digestive system and the central nervous system.
In fact, around 90% of the body's serotonin - a neurotransmitter associated with mood and wellbeing - is produced in the gut.
Many people who improve their digestive health report not only physical benefits, but also improvements in mental clarity, concentration and overall wellbeing - which all play an important role in performance.
While running itself is a powerful tool for supporting mental health, looking after your digestive health may help strengthen that connection even further.
One-size-fits-all nutrition advice doesn’t really hold up anymore.
What works brilliantly for one runner may not work for another, two athletes can follow the same training plan and eat broadly the same foods, but still see different results in energy, recovery and how they feel day to day.
For runners looking to optimise every aspect of their health and performance, understanding these helps them make informed decisions about their diet that may align better with their own physiology. If you'd like to explore your own food responses further, realbuzz readers can currently get up to 40% off YorkTest testing with our exclusive discount code.
Since 1982, YorkTest has helped hundreds of thousands of people better understand how food may be affecting their health and wellbeing through testing and nutritional guidance.
Today, more runners are exploring how these insights can support their health, recovery and performance alongside training.
At YorkTest, the belief is simple: better health provides a stronger foundation for better performance. Whether you're preparing for your first race, chasing a personal best or simply looking to feel your best, understanding your body could be another small step towards reaching your goals.
Sometimes, the next marginal gain starts with what's on your plate. If you're ready to learn more about how food may be affecting the way you feel and perform, realbuzz subscribers can enjoy up to 40% off YorkTest's Premium Food Intolerance Test here.