{"id":6446,"date":"2023-08-10T21:37:41","date_gmt":"2023-08-10T14:37:41","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=6446"},"modified":"2023-08-10T21:37:41","modified_gmt":"2023-08-10T14:37:41","slug":"how-marathon-runners-can-keep-from-pooping-on-the-run","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=6446","title":{"rendered":"How Marathon Runners Can Keep from Pooping on the Run"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<p> <span class=\"drop-cap__first text-dropcap \">Y<\/span>ou\u2019ve had your morning brew, laced up your shoes, and are readying to conquer your day by starting it off with a run. But within just a few minutes of hitting the pavement, you start to feel some rumblings in your bowels that quickly grow into an urgent need to go number two <em>right now<\/em>. Cue: a frantic search for any nearby bathroom.<\/p>\n<p>If this is a problem you\u2019ve faced, you\u2019re certainly not alone. \u201cI hear this a lot, and I&#8217;ve been there myself as well,\u201d says New York Road Runners running coach and registered dietitian <a href=\"https:\/\/www.nyrr.org\/train\/coaching-team\/alba-pllana\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.nyrr.org\/train\/coaching-team\/alba-pllana\">Alba Pllana, RDN<\/a>.<\/p>\n<p>Running can give us a case of \u201cthe runs\u201d because of how physical activity affects our blood flow. \u201cWhen you&#8217;re exercising\u2014and especially high-intensity exercise\u2014there&#8217;s an increased blood flow that&#8217;s diverted away from your digestive system, and it&#8217;s directed towards the muscles being used,\u201d says <a href=\"https:\/\/www.topnutritioncoaching.com\/nutritionists\/jordan-hill\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.topnutritioncoaching.com\/nutritionists\/jordan-hill\">Jordan Hill, RDN<\/a>, a registered dietitian at <a href=\"https:\/\/www.topnutritioncoaching.com\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.topnutritioncoaching.com\/\">Top Nutrition Coaching<\/a> and certified specialist in sports dietetics. \u201cThe muscles you\u2019re using as you\u2019re running are getting more blood flow than your gut is\u2014and that reduced blood flow to the gut can lead to changes in bowel activity.\u201d<\/p>\n<hr\/>\n<div class=\"experts-in-article noskim py-[24px] px-[40px]\">\n<p>Experts In This Article<\/p>\n<ul class=\"!ml-[18px]\">\n<li> <a href=\"https:\/\/www.nyrr.org\/train\/coaching-team\/alba-pllana\" rel=\"noopener\" target=\"_blank\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.nyrr.org\/train\/coaching-team\/alba-pllana\">Alba Pllana, RDN<\/a>, registered dietitian and run coach for New York Road Runners <\/li>\n<li> <a href=\"https:\/\/www.topnutritioncoaching.com\/nutritionists\/jordan-hill\" rel=\"noopener nofollow\" target=\"_blank\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.topnutritioncoaching.com\/nutritionists\/jordan-hill\">Jordan Hill, RDN<\/a>, registered dietitian nutritionist and certified specialist in sports dietetics <\/li>\n<\/ul><\/div>\n<hr\/>\n<p>You know when you\u2019re in a crowded place and you\u2019re trying to make space for yourself or push your way out? A similar thing happens to your insides when you run, specifically. \u201c\u2018Jostling\u2019 of organs is something that occurs when running and can impact the gut,\u201d Hill adds. This happens because of the bouncing motion of your whole body, which pushes certain things down the digestive tract.<\/p>\n<p>That doesn\u2019t mean all your runs are doomed to be interrupted by an urgent need to poop. There are a few strategies you can use that can prevent this from happening.<\/p>\n<h2>How to avoid \u2018the runs\u2019 on your run<\/h2>\n<h3>1. Time your pre-run meals strategically<\/h3>\n<p>I have to admit that I\u2019ve gone on runs <em>immediately<\/em> after eating. I also have to admit that those runs aren\u2019t my best. I feel full, sluggish, and slow. Turns out I inadvertently picked a losing strategy. In fact, says Pllana, whether you\u2019re going on a <a href=\"https:\/\/www.wellandgood.com\/types-runs\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/types-runs\/\">short run or a long run<\/a>, you shouldn\u2019t eat 30 minutes to one hour before you run.<\/p>\n<div class=\"related-content \" style=\"\" data-module-init=\"related-content\" data-module-immediate=\"\" v-cloak=\"\">\n<div class=\"related-content__wrapper \" v-cloak=\"\" :class=\"{'is-loaded':isLoaded}\">\n<p> <span class=\"inline pr-6 text-seafoam-dark\">Related Stories<\/span> <\/p>\n<p> <related-content class=\"related-content__links\" parent-article-permalink=\"https:\/\/www.wellandgood.com\/marathon-runners-pooping\/\" current-title=\"5 Strategies To Keep \u2018The Runs\u2019 From Ruining Your Run, According to a Sports Dietitian and Run Coach\" current-image=\"GettyImages-marathon-runners-pooping-425x285.jpg\" v-on:parsely-posts-loaded=\"onPostsLoaded\" start-date=\"2023-02-10\" tag=\"div\" inline-template=\"\" url=\"https:\/\/www.wellandgood.com\/marathon-runners-pooping\/\" secret=\"w5ztterVB03LGZJLfXS0hf3EvQBuFFIWew9hmVQxthU\" apikey=\"wellandgood.com\" limit=\"3\"> <\/p>\n<div>\n<div class=\"related-content__card mb-[10px] sm:mb-[20px]\" :class=\"{'related-content__card--full':posts.length === 1}\" v-for=\"(post, key) in posts\"> <a v-on:click.prevent=\"trackLinkGA($event, key)\" :href=\"https:\/\/www.wellandgood.com\/marathon-runners-pooping\/post.url\" data-url-source=\"related-content\" class=\"related-content__link\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"\"> <\/p>\n<div class=\"related-content__card--image bg-tan\" :style=\"{ backgroundImage: 'url(' + post.image_url + ')' }\"> <img :src=\"https:\/\/www.wellandgood.com\/marathon-runners-pooping\/post.image_url\" :alt=\"post.title\"\/> <\/div>\n<p> <\/a>  <\/div>\n<\/p><\/div>\n<p> <\/related-content> <\/div>\n<\/p><\/div>\n<p>\u201cYou want to allow enough time to digest before you exercise,\u201d says Hill. Really, you shouldn\u2019t have any big meals within three hours of starting your run. And, if you\u2019re going to have a pre-run snack, \u201cit should be light and easily digestible,\u201d says Hill. (Think: a <a href=\"https:\/\/www.wellandgood.com\/what-to-eat-before-i-work-out\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/what-to-eat-before-i-work-out\/\">banana<\/a> or <a href=\"https:\/\/www.wellandgood.com\/pop-tarts-pre-workout\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/pop-tarts-pre-workout\/\">Pop-Tart<\/a>.)<\/p>\n<p>Everyone&#8217;s gut reacts differently to the amount of food that&#8217;s in their body before a run\u2014eating more won&#8217;t <em>necessarily<\/em> trigger the need to poop, but it could. &#8220;The rate of digestion and the absorption of the food [are what impacts] when the person&#8217;s next bowel movement will be,&#8221; says Hill. The timing also depends on our hydration status, stress levels, and any medications we&#8217;re taking. Pay attention to your own body&#8217;s typical timing, and err on the side of caution by giving yourself ample opportunity to digest before lacing up.<\/p>\n<h3>2. Avoid fat and fiber and sweeteners<\/h3>\n<p>\u201cAs good as fat and fiber are for you, they\u2019re not great to eat before runs,\u201d says Pllana. \u201cThey\u2019re harder to break down and cause a lot of gas\u2014and who wants to pass gas while they\u2019re running?\u201d That means saving <a href=\"https:\/\/www.wellandgood.com\/high-fiber-foods\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/high-fiber-foods\/\">foods high in fiber<\/a> like broccoli, kale, brussel sprouts, and legumes, as well as all those good fats like avocado and olive oil until your post-run meal.<\/p>\n<p>According to Hill, eating large amounts of fats and fibers before running can cause you to poop, or simply be painful or uncomfortable due to the gas they cause. Instead, she says, \u201cThe rule of thumb is high carbohydrate, moderate protein, and low fat [and fiber] to avoid that gastrointestinal distress.\u201d<\/p>\n<p>Also steer clear of artificial sweeteners. &#8220;Some sweeteners, which are called <a href=\"https:\/\/www.wellandgood.com\/sugar-alcohols\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/sugar-alcohols\/\">sugar alcohols<\/a>, are often found in sugar-free candies, gum, and ice cream,&#8221; says Pllana. These tend to irritate your gut, she says, so are best avoided pre-run.<\/p>\n<h3>3. Take note of your poop schedule<\/h3>\n<p>I\u2019ve never tried to make myself poop, but I can\u2019t imagine it would go well. In fact, experts say it\u2019s unideal to try to make yourself poop before a run. What you <em>should<\/em> do, apparently, is just track your bowel movements and plan your runs around that.<\/p>\n<p>\u201cA lot of us can\u2019t poop on command, so it\u2019s key to know what your regular cycle is,\u201d Hill says. \u201cIf you can time your runs so that you know you\u2019re going to be empty, that can be beneficial. For example, if you know you poop in the morning, go on your run after that.\u201d For many of us, <a href=\"https:\/\/www.wellandgood.com\/coffee-walk-poop\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/coffee-walk-poop\/\">coffee is a trigger<\/a>, so aim to finish your cup with enough time to do your business before heading out the door.<\/p>\n<h3>4. Pick a route with a bathroom<\/h3>\n<p>Particularly if you have IBS or other GI issues, or simply know you&#8217;ll always need to go on your morning run, follow a route with toilets available. Maybe that\u2019s a park with public restrooms, or maybe you stay near shops or hotels that will let you use their facilities. You can even begin your run with a short loop around your home if that first mile always gets things moving for you.<\/p>\n<p>\u201cIf you know you\u2019re someone who has GI upset or has to use the bathroom after a certain distance or mile, definitely plan in a bathroom along the way,\u201d says Hill. \u201cIf you\u2019re a newer runner, you probably haven&#8217;t figured out or noticed how running impacts your digestive system, so make sure there\u2019s a bathroom nearby.\u201d<\/p>\n<h3>5. Manage your stress and anxiety<\/h3>\n<p>If you\u2019ve run even a quarter of a mile before, you\u2019re well aware that running isn\u2019t always fun and games. Sometimes, it\u2019s downright difficult. Yet Pllana and Hill agree that showing some mental fortitude\u2014and self-awareness\u2014can work wonders for your gut.<\/p>\n<p>Pllana\u2019s advice? \u201cStay relaxed,\u201d she says. \u201cWhen you tense up, you get stressed and anxious, and this can contribute to GI issues.\u201d Whether you\u2019re practicing deep breathing, meditation, or listening to music, the important thing here is to stay chill. \u201cSometimes, you can do all the right things, but getting nervous and anxious will trigger your gut,\u201d Pllana says. (This is one reason we often have to go before a race.)<\/p>\n<p>To take it back to the early 2000s, the best thing you can do on a run is \u201ckeep calm and carry on.\u201d<\/p>\n<\/p><\/div>\n<div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n\n","protected":false},"excerpt":{"rendered":"<p>You\u2019ve had your morning brew, laced up your shoes, and are readying to conquer your day by starting it off with a run. But within just a few minutes of hitting the pavement, you start to feel some rumblings in your bowels that quickly grow into an urgent need to go number two right now. &hellip;<\/p>\n","protected":false},"author":3,"featured_media":6447,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-6446","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/6446","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=6446"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/6446\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/media\/6447"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=6446"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=6446"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=6446"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}