Why Running Makes You Poop
If you run, you run in fear of pooping your pants. There’s nothing worse than the infamous and terrifying, “runner’s trots.” For people who don’t run, poop can be an uncomfortable topic. But for runners? It’s often a topic of conversation moments after we introduce ourselves. So, why does running make you poop? Let’s dive into the science behind this gastrointestinal phenomenon and talk about what you can do to avoid pooping your pants on the run.
The Science of the Runner’s Tummy
The Jostling Effect
Running is a high-impact activity. With every step, your body experiences a jolt, shaking up your insides like a snow globe. This jostling can stimulate your digestive system, leading to the urge to poop. It’s like your intestines decide to do the cha-cha whenever you lace up your running shoes.
Blood Flow Redistribution
When you run, your body prioritizes sending blood to your muscles and skin to fuel performance and regulate temperature. This means less blood flow to your digestive system, slowing down digestion. But here’s the kicker: the reduced blood flow can lead to GI distress, making your intestines go into panic mode, and voila, you’re sprinting to the nearest porta-potty.
Hormonal Changes
Running stimulates the release of various hormones, including adrenaline and cortisol. These stress hormones can speed up the movement of food through your intestines. Think of it as your body’s way of trying to lighten the load to make you run faster, albeit in a pretty RUDE manner.
Hydration and Fueling
Dehydration and improper fueling can also contribute to GI distress. When you’re dehydrated, your body pulls water from your intestines, which can lead to loose stools. Similarly, consuming the wrong types of foods or drinks before and during your run can irritate your gut, making you more prone to running for a bathroom to avoid pooping your pants.
Tips to Keep GI Distress at Bay
1. Hydrate Wisely
Hydration is key to preventing GI issues. However, guzzling gallons of water or sports drinks right before a run is not the answer. Aim to stay well-hydrated throughout the day. Drink a steady amount of water regularly rather than chugging large quantities at once. Salt your food! Try to reach for sports drinks the night before a run or the morning of (finishing it at least 90 minutes before you start running) or bring a sports drink with you on runs longer than 45 minutes to help maintain a proper balance of fluids and electrolytes.
2. Mind Your Diet
What you eat before a run can significantly impact your digestive system. Avoid high-fiber, fatty, and overly-rich foods in the hours leading up to your run. These can be harder to digest and more likely to cause issues. Be mindful of what you eat before long runs and note if there’s a certain food that triggers mid-run panic poops. Opt for easily digestible foods like bananas, toast with nut butter, or a small bowl of oatmeal.
3. Timing is Everything
Give your body enough time to digest before you hit the road. Eating a large meal right before running is a recipe for disaster. Aim to have your last substantial meal 2-3 hours before running. Reach for a small, balanced snack closer to your run.
4. Pre-Run Rituals
Establish a pre-run routine that includes a bathroom visit. Training your body to go before you run can help reduce the chances of an unexpected pit stop. A cup of coffee in the morning or even a warm-up jog or a few minutes of gentle stretching can sometimes help stimulate the bowels. The more you can stick to a schedule, the happier your pre-run poops will be.
5. Fuel Smart During Your Run
During longer runs, fuel strategically to avoid GI distress. Opt for easily digestible energy gels or chews and wash them down with water. Avoid sugar-free sports drinks that contain sugar alcohols or foods that you haven’t tried before on race day. Your long run isn’t the time to experiment with new fueling strategies. Runners need to train their gut to handle the amount of carbs they need for endurance races like half marathons and marathons. Training is the time to do it.
6. Know Your Routes
If you’re prone to runner’s trots, plan your routes with bathroom access in mind. Parks, running trails, and certain urban routes often have restrooms available. Knowing where these are can save you from a frantic search.
7. Train Your Gut
Just like you train your muscles, you can train your digestive system to handle running. Gradually introduce fueling strategies during your training runs to see what works best for you. This can help condition your gut to tolerate food and fluids better during exercise.
8. Listen to Your Body
Pay attention to your body’s signals. If you feel the urge to go, don’t ignore it. Trying to push through can lead to more discomfort and potential accidents. It’s better to take a short break than to regret it later.
Embracing the Unpredictability
Despite your best efforts, sometimes nature calls at the most inconvenient times. Here’s where a sense of humor and perspective come in handy. Every runner has a bathroom story, and sharing these experiences can build camaraderie and provide some much-needed comic relief.
Can you take immodium or pepto-bismol before a long run or race? Taking Imodium (loperamide) or Pepto-Bismol (bismuth subsalicylate) before a long run or race can help manage symptoms of diarrhea and prevent GI distress. However, it's important to consider the following:
Consult Your Doctor: Always check with a healthcare provider before taking these medications, especially if you have underlying health conditions or are taking other medications. Just shoot them an email. Better safe than sorry!
Test During Training: Try these medications during training runs first to see how your body reacts. Never try something new on race day.
Hydration and Side Effects: Both medications can have side effects, such as dehydration or altered bowel movements. Ensure you stay hydrated and monitor how you feel. Go into races and runs hyper-hydrated by reaching for electrolyte drinks and sports drinks in the 2 days before your run.
Remember, everyone's body reacts differently, so what works for one runner might not work for another.
Conclusion
Running is an incredible way to stay mentally and physically well, boost your mood, and challenge your limits. But it also comes with its quirks, including the occasional need to poop mid-run. By understanding the science behind runner’s trots and implementing practical strategies, you can minimize GI distress and enjoy smoother, more comfortable runs. Remember, every runner’s body is different, so finding what works best for you may take some experimentation. And above all, keep a sense of humor about it—because sometimes, laughter truly is the best medicine.
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