In February I took part in the 4 Week Gut Protocol and 4 Weeks for Every Body coach test group. As a runner, my biggest hesitation with doing 4 Week Gut Protocol was if I would be able to get enough calories and have enough energy to train during it. However, it gave me MORE energy and improved my running!
This “4 Week Gut Protocol For Runners” guide will help you better understand if 4 Week Gut Protocol can work for you as a runner! (Want to work with a runner who understands Gut Protocol & join my support & accountability group? Fill out this form to get more info).
Making the Decision to Run with 4 Week Gut Protocol
As a runner & Beachbody coach who specializes in helping runners incorporate Beachbody workouts into their training (I create hybrid running + workout calendars for every program), I knew that skipping my running during the 4 week test group was not an option. While Autumn Calabrese purposely created 4 weeks for every body to be a non-impact program to support the program, I knew that was not an option for many of my fellow running addicts.
Getting to the Root of GI Distress and Bathroom Breaks on Long Runs
I don’t suffer from a lot of GI distress in general. I used to suffer from daily gas and bloating and was able to tie it back to artificial sweeteners. I eat fairly healthy day to day & am very regular (I also drink Shakeology every day which I do believe helps). However, I do have GI distress on my long runs.
My worst fear is to poop my pants during a race!!! I saw a woman with poop running down her legs around mile 20 of my first marathon and the image is stuck in my head!
Because I often have to use the bathroom during long runs, I make sure that all my long run routes have a bathroom. Sometimes the urge is very intense. I know this is a bit of TMI but I have been astounded by how many other women suffer from this as well so I’m going to share! My hope was that I would be able to reduce these urgent potty breaks on my runs and races by getting curious about my nutrition with the 4 Week Gut Protocol.
Why Gut Health is Important for Runners: The Science
Your gut biome affects a whole lot more than your digestion. A healthy amount of probiotics in your gut has been associated with improvements in immunity, lung function and calcium absorption. There’s even science showing it impacts your endurance.
“In a 2014 study, athletes who took a probiotic supplement for four weeks worked out longer before fatiguing (37 minutes versus 33 minutes) than those who took a placebo.”source
“‘We know a healthy microbiome has a positive effect on immunity and inflammation, as well as energy release,’ says Spector. ‘This will benefit the runner in both the short and long term, contributing to a better run as well as improved recovery and faster fitness gains.’source
The 4 week Gut Protocol helps support a healthy gut biome with a variety of whole foods , vegan Shakeology and supplementation. The program was created by Autumn Calabrese and a medical team, including Dr. Emily Fritz.
4 Weeks for Every Body Workouts & Running
I completed the 4 Weeks for Every Body workout program while I trained for a half marathon.
I LOVED this program with my running. It may be my favorite workout program to combine with running EVER, in fact. I love being able to complete a program without modification (usually I follow a hybrid schedule where I skip the cardio workouts in favor of my runs) & 4 Weeks for Every Body was very doable with running. I also just loved the workouts – they were fun, quick and efficient with lots of sneaky core work.
I trained on average about 25 miles per week, with a long run, a speed workout, and 2 other runs. Two days a week I did a run AND a 4 Week Gut Protocol workout and one day a week I took a full day of rest.
Highlights of the 4 Week for Every Body Workouts
- 30 minutes or less
- 100% non impact and suitable for ALL levels (this doesn’t mean it’s easy!!)
- 4 unique workouts each week
- 2 upper body workouts, 1 leg workout and 1 full body cardio workout (this felt more like full body strength to me)
- VERY efficient use of time – quick transitions, no wasted time
- Motivational pep talks from Autumn with focus on performance and health not weight loss or appearance
- Every move works the full body with emphasis on one body part.
- Lots of sneaky core work.
4 Week Gut Protocol & 4 Weeks For Every Body Running Results
In December, I wasn’t treating my body so well. I was drinking a lot, eating a lot of sugar, and not getting in many veggies. I ran a half marathon that is notoriously fast, with a net decline of over 700 feet. I ran the race really smart and was really proud of my time, running it in 1:51.
2 months later, after doing 4 Week Gut Protocol, I ran a half marathon on a completely flat course 3 minutes faster, 1:48. I not only negative split but ran my fastest mile in the last mile. (I also had Covid in January so my training was NOT perfect). During my taper week, I did a short speed workout and for the first time in a long time, I felt like I couldn’t hold back. My legs felt SO good.
What I couldn’t believe was how quickly I recovered from the race. After the half marathon, instead of eating a huge meal out, I went home and made myself vegan Recover with banana. I cooked myself 3 eggs, a bunch of veggies and a sweet potato. Later that day at a barbeque, I did have a burger, beer and a brownie but I filled my plate with salad and fruit. I went to bed early.
My legs were barely sore after the race. 2 days later I ran 5 miles and felt like I was flying. I truly believe that this new way of eating and treating my body is speeding up my recovery. As a mom of 3 and a 38 year old woman, my ability to recover from my runs is incredibly important to my ability to enjoy training. I have been so hesitant to do a full marathon because of how wiped I am during training, but I’m starting to wonder if I keep this up, that I could train for a full marathon well again!
I FEEL so good that I don’t want to stop eating this way.
4 Week Gut Protocol For Runners Guide
I have created a 4 Week Gut Protocol for runners guide that I will be providing to the runners who join my 4 Week Gut Protocol support group I feel very confident that you can safely and effectively do 4 Week Gut Protocol while running AND feel amazing while doing it.
As part of my 4 Week Gut Protocol support group, you also get text access to me for weekly check ins. In this guide, you’ll get answers to these questions:
- How do I make sure I’m getting enough food to support my running on 4 Week Gut Protocol?
- How do I fuel my long runs while on Gut Protocol?
- What are some common pitfalls or mistakes I could make while running and doing Gut Protocol?
To get on my 4 Week Gut Protocol waitlist and get your guide, fill out this form.
Want Support From a Fellow Runner Who has Done 4 Week Gut Protocol ?
Join my 4 Week Gut Protocol & 4 Weeks For Every Body Support group!
4 Week Gut Protocol releases for purchase on March 15th and our prep group begins March 18th. Your suggested start date will be March 28th (but you can start anytime).