Buzz
For seasoned runners, the need for an urgent bathroom break during a long run is almost inevitable. If you’re fortunate, a restroom is close by. If not... well, let’s just leave that memory behind.
Runner’s trots (also known as runner’s gut or runner’s stomach) refers to the sudden, intense need to use the bathroom during or after running, often accompanied by stomach cramps, nausea, or diarrhea. While it can be awkward and unpleasant, it’s a common experience among runners.
If you’re unsure whether your symptoms are serious, consult a doctor. However, for occasional runner’s trots, there are practical steps you can take to minimize the likelihood of it happening again.
“Runner’s trots” is a widely experienced issue
A study involving distance runners revealed that 62% admitted to stopping mid-run for a bowel movement (12% during races), and nearly half experienced pre-race nervous diarrhea. Since this data is self-reported, some participants might have forgotten due to runner’s high, while others may have been too shy to share.
Experiencing runner’s trots is an intensely uncomfortable ordeal, blending the physical strain of long-distance running, the distress of digestive issues, and the overwhelming anxiety of not reaching a bathroom in time.
When this occurs, runners often have just minutes to find a restroom before an accident happens. This issue affects even the most seasoned runners, with higher occurrences noted among younger athletes, women, and those who frequently run long distances.
What triggers runner’s trots?
A 2014 review of gastrointestinal issues during exercise highlighted three primary causes of this unpleasant condition—physiological, mechanical, and nutritional factors.
Physiological
When you run, much of the blood typically directed to your digestive system is diverted to your muscles. Your gastrointestinal tract relies on oxygen-rich blood to function efficiently, but during a run, your muscles take priority. This reduced blood flow to your GI system can impair water absorption and slow down its normal processes, potentially causing digestive discomfort.
Dehydration exacerbates the issue, increasing the likelihood of experiencing symptoms either during or after your run.
Mechanical
Running is a high-impact exercise, meaning that anything moving through your digestive system gets shaken up, potentially disrupting its normal function. For your lower digestive tract, this can result in symptoms like gas, diarrhea, and a stronger need to use the bathroom.
This constant movement can also harm the lining of your intestines, sometimes leading to the unpleasant symptom of rectal bleeding after a long run. (Runner’s high sure has its downsides!)
Nutritional
Your diet plays a significant role in whether you’ll face issues mid-run. According to the 2014 review of gastrointestinal complaints during exercise, foods high in fiber, fat, protein, and fructose are most likely to cause problems, as they’re linked to a higher risk of digestive discomfort. Dehydration is another major factor, and there’s some evidence suggesting high-sugar drinks might also contribute to issues.
For some individuals, caffeine can trigger problems, and sugar alcohols, often found in artificial sweeteners in processed foods, can also cause trouble during runs. If you’re sensitive to caffeine, try reducing your intake before running, and always check ingredient lists for sugar alcohols in items like protein bars or shakes, as they can be particularly problematic.
As a general rule, it’s wise to steer clear of foods high in fat, fiber, and protein right before a run. Instead, choose easily digestible carbs like a banana. During your run, consuming small amounts of food or drink can help. Also, avoid trying new foods before or during a long run or race, as your body’s reaction might be unpredictable.
If gastrointestinal issues are a frequent problem, consider keeping a food diary alongside consulting your doctor, since everyone’s body responds differently to various foods.
How to prevent runner’s trots
While all this information is useful, the burning question remains: How can I avoid an embarrassing accident during a run? While you can’t completely eliminate the risk of runner’s trots, you can reduce the chances by following these tips:
Stay properly hydrated
Avoid high-fat, high-fiber, or high-protein foods before running; opt for easily digestible carbs instead
Limit caffeine and sugar alcohols before running
Maintain a food diary to pinpoint trigger foods
When unsure, consult your doctor for a professional opinion
On the bright side, running can be a great way to relieve constipation. Just ensure you’re never too far from a restroom.
