How Marathon Runners Can Keep from Pooping on the Run

You’ve had your morning brew, laced up your shoes, and are readying to beat your day by starting it off with a run. But inside just just a few minutes of hitting the pavement, you begin to feel some rumblings in your bowels that quickly grow into an urgent must go number two without delay. Cue: a frantic seek for any nearby bathroom.

If this can be a problem you’ve faced, you’re definitely not alone. “I hear this loads, and I have been there myself as well,” says Recent York Road Runners running coach and registered dietitian Alba Pllana, RDN.

Running can provide us a case of “the runs” due to how physical activity affects our blood flow. “While you’re exercising—and particularly high-intensity exercise—there’s an increased blood flow that is diverted away out of your digestive system, and it’s directed towards the muscles getting used,” says Jordan Hill, RDN, a registered dietitian at Top Nutrition Coaching and licensed specialist in sports dietetics. “The muscles you’re using as you’re running are getting more blood flow than your gut is—and that reduced blood flow to the gut can result in changes in bowel activity.”

You recognize whenever you’re in a crowded place and also you’re trying to create space for yourself or push your way out? An identical thing happens to your insides whenever you run, specifically. “‘Jostling’ of organs is something that happens when running and may impact the gut,” Hill adds. This happens due to the bouncing motion of your whole body, which pushes certain things down the digestive tract.

That doesn’t mean all of your runs are doomed to be interrupted by an urgent must poop. There are just a few strategies you need to use that may prevent this from happening.

The way to avoid ‘the runs’ in your run

1. Time your pre-run meals strategically

I even have to confess that I’ve gone on runs immediately after eating. I also need to admit that those runs aren’t my best. I feel full, sluggish, and slow. Seems I inadvertently picked a losing strategy. Actually, says Pllana, whether you’re happening a short run or an extended run, you shouldn’t eat half-hour to at least one hour before you run.

“You need to allow enough time to digest before you exercise,” says Hill. Really, you shouldn’t have any big meals inside three hours of starting your run. And, in case you’re going to have a pre-run snack, “it must be light and simply digestible,” says Hill. (Think: a banana or Pop-Tart.)

Everyone’s gut reacts otherwise to the quantity of food that is of their body before a run—eating more won’t necessarily trigger the necessity to poop, but it surely could. “The speed of digestion and the absorption of the food [are what impacts] when the person’s next bowel movement will probably be,” says Hill. The timing also will depend on our hydration status, stress levels, and any medications we’re taking. Concentrate to your personal body’s typical timing, and err on the side of caution by giving yourself ample opportunity to digest before lacing up.

2. Avoid fat and fiber and sweeteners

“Pretty much as good as fat and fiber are for you, they’re not great to eat before runs,” says Pllana. “They’re harder to interrupt down and cause a whole lot of gas—and who desires to pass gas while they’re running?” Which means saving foods high in fiber like broccoli, kale, brussel sprouts, and legumes, in addition to all those good fats like avocado and olive oil until your post-run meal.

In accordance with Hill, eating large amounts of fats and fibers before running may cause you to poop, or just be painful or uncomfortable on account of the gas they cause. As an alternative, she says, “The rule of thumb is high carbohydrate, moderate protein, and low fat [and fiber] to avoid that gastrointestinal distress.”

Also avoid artificial sweeteners. “Some sweeteners, that are called sugar alcohols, are sometimes present in sugar-free candies, gum, and ice cream,” says Pllana. These are likely to irritate your gut, she says, so are best avoided pre-run.

3. Pay attention to your poop schedule

I’ve never tried to make myself poop, but I can’t imagine it might go well. Actually, experts say it’s unideal to attempt to make yourself poop before a run. What you should do, apparently, is just track your bowel movements and plan your runs around that.

“Quite a lot of us can’t poop on command, so it’s key to know what your regular cycle is,” Hill says. “For those who can time your runs in order that you recognize you’re going to be empty, that will be helpful. For instance, in case you know you poop within the morning, go in your run after that.” For a lot of us, coffee is a trigger, so aim to complete your cup with enough time to do your small business before heading out the door.

4. Pick a route with a rest room

Particularly if you may have IBS or other GI issues, or just know you may at all times must go in your morning run, follow a route with toilets available. Possibly that’s a park with public restrooms, or perhaps you stay near shops or hotels that may let you employ their facilities. You may even begin your run with a brief loop around your property if that first mile at all times gets things moving for you.

“For those who know you’re someone who has GI upset or has to make use of the lavatory after a certain distance or mile, definitely plan in a rest room along the best way,” says Hill. “For those who’re a more recent runner, you almost certainly have not found out or noticed how running impacts your digestive system, so make sure that there’s a rest room nearby.”

5. Manage your stress and anxiety

For those who’ve run even 1 / 4 of a mile before, you’re well aware that running isn’t at all times fun and games. Sometimes, it’s downright difficult. Yet Pllana and Hill agree that showing some mental fortitude—and self-awareness—can work wonders in your gut.

Pllana’s advice? “Stay relaxed,” she says. “While you tense up, you get stressed and anxious, and this will contribute to GI issues.” Whether you’re practicing deep respiration, meditation, or listening to music, the vital thing here is to remain chill. “Sometimes, you may do all the proper things, but getting nervous and anxious will trigger your gut,” Pllana says. (That is one reason we regularly need to go before a race.)

To take it back to the early 2000s, the very best thing you may do on a run is “keep calm and carry on.”