Buzz
For those who regularly run or cycle, you’re likely all too familiar with the digestive issues that arise during intense workouts or races. Managing the unpredictable nature of runner’s gut, which often strikes when restrooms are nowhere to be found, has left many athletes pondering how to deal with the aftermath of an urgent bowel movement during a race. While pooping mid-race usually leads to an embarrassing detour to a port-a-potty and a time setback, research suggests that pooping before a race could actually help you achieve a new personal record. Timing, as with many things, is key.
A recent study published in the Journal of the International Society of Sports Nutrition reveals that eliminating waste prior to a race may enhance performance by improving blood flow to the brain and postponing the onset of fatigue. In the study, elite triathletes were able to cycle longer when they pooped before their workout compared to when they didn’t. The added blood flow to the brain provides an advantage, especially during long-distance running or cycling.
Why managing the urge to poop during a race is such a tricky challenge
If you've ever experienced the sudden and urgent need to relieve yourself during a race or a long workout, you're certainly not the only one. The phenomenon known as runner's gut is something that affects both beginners and seasoned athletes. This can happen for several reasons, but one of the primary causes is the impact of running. “Running shakes up the stomach and intestines, which can trigger the urge to poop during a race,” explained Brady Holmer, a researcher at Examine.com, a platform that provides evidence-based nutritional information. “The more intense the activity, the higher the likelihood of feeling that urgent need,” he added.
Another key factor behind runner's gut is the body's blood flow during exercise. “When food is in our stomach, or partially digested food is in our intestines, our body redirects blood to these organs to assist with digestion,” said Holmer. “When there is less content in the gastrointestinal tract, blood can be redirected to other areas, like the brain and active muscles, especially during physical activity,” he explained.
How to ensure a pre-run poop
If we could reliably poop on demand, runner's gut wouldn't be nearly as much of an issue. However, there are a few tips you can try, and there are many ways to develop regular bowel movements, which can be almost as effective. “Dehydration can lead to constipation,” said Kate Edwards, a graduate student at the University of Tasmania, who specializes in researching gut issues in endurance athletes. “Drinking a glass of water first thing in the morning can kickstart your bowel movements.” Additionally, a cup of coffee can help stimulate the process, thanks to its caffeine content, which also boosts athletic performance.
Warming up properly also plays a role. “Exercise itself can trigger the need to use the bathroom, which is why you often feel the urge to poop right when you begin running,” Edwards said. “A thorough warm-up can help get things moving.” A good warm-up might involve some light jogging, jump roping, or gentle stretching to loosen up the gut, preparing it for the race ahead. With the right conditions (including that all-important pre-run poop), you’re sure to set a new personal record in no time.
