RunHeartFit.net

If you’re a runner, particularly a long distance runner you have probably experienced GI (gastrointestinal) issues at some point. If not then running hats off to you! For those of you that have had to scramble to find a bathroom or are new to running and have heard horror stories then I’m here to help. 

First let’s all acknowledge that we poop and running seems to expedite the process. Studies show that about 60% of long distance runners have experienced runner’s trots (yes there is a term for it, it’s that common) at some point in their running “career”. It’s not clear as to why this happens but the theory is that blood is shunted away from the gut to the muscles, resulting in diarrhea. 

I know I have had my share of speed-walking, butt-clenching races to the nearest bathroom (or bush), and we might not always be able to stop mother nature’s call, but maybe we silent the call.

How to avoid GI issues on your next long run:

• Be careful about what you eat. Fiber, greasy foods, sugar, alcohol, caffeine and fatty foods can all wreak havoc. Avoid them for at least 24 hours before a race or long run. Well maybe not caffeine, some of us need our morning coffee, but know your tolerance level. Two cups definitely puts me over the edge.
• Stay hydrated. Dehydration can cause diarrhea so hydrate a couple of days leading up to a race and sip water throughout your run/race.
• No New Foods! It’s never a good idea to try anything new on race day (shoes, socks, outfits), the same is true for fuel–before and during. Figure out what works for you during training and stick to it.
• Eat 1 to 2 hours before a race/run. Give your stomach time to settle. If I only have an hour I’ll eat half a banana or a Cliff bar. If I have 2 hours I’ll have a peanut butter and jelly sandwich. 
• Poop before your run. Seems obvious but I thought I should mention it. 
• Relax. Pre-race jitters and put your stomach in knots and gets things “moving”. Repeat a mantra such as “You got this.” “You trained for this.”, listen to some calming music or take a few calming breaths. 
• Take an anti-diarrheal. Imodium and Pepto-Bismol can be taken 1 to 2 hours before a race.
• Know where the bathrooms are. And don’t be afraid to use them. I’ve taken my dog with me in Burger King to use the bathroom. I also sometimes plan routes according to how my stomach is feeling that morning. (The beach has lots of bathrooms along the bike path.) 

What to have ready for when you do everything right and you still have an issue.

• Body wipes. I have used Body Wipe by ShowerPill, I keep them in my car and if I check a bag at a race I make sure I put a couple in (one for a friend in need). I just ordered Hyper Go fitness wipes because they are biodegradable (always looking for ways to be green) and they come in packs of 20 for $14.99 on Amazon. I’ll let you know how they work out.
• Wet wipes. I keep one in my Spibelt for emergencies. I use my husbands DUDE Wipes, they are small individually wrapped, flushable wipes that fit nicely in a pocket or waist pack.  They also come in handy for wiping dirt off abrasions. (For when that sidewalk crack jumps up in front of you…don’t judge. 🙂 )
• Extra clothes. It’s always a good idea to have clean dry clothes for after a race especially if you have a long car ride home. Even if you don’t have a code brown, you’re probably sweaty so it will feel good to be in clean clothes. While we’re on the subject of clothes, it’s also a good idea to wear black shorts or tights. 😉 I’m always surprised to see people at races in white shorts. (Brave or inexperienced, I never know which.) Bring a bag for the stinky stuff too.

GI problems aren’t always about what’s coming out the back end sometimes runners get nausea and vomiting too. It usually stems from over exertion or drinking too water. Slow down on both if you’re so inclined, and take it slow on rehydrating afterwards. 

Have you ever had to find a port-a-potty or a bush in a hurry? Are you one of the lucky runners that never has a GI problem? 

I’m linking with Debbie, Deborah, Smitha, Jen, Rachel, and Lisa for Runners’ Roundup.

Thanks for reading!

                                Denise