Perhaps it is the anonymity of a blog that makes this an easy topic to broach but today I wanted to talk about a delicate subject, the runner’s trots.  It’s a problem that Walt sheepishly asked me about when we started our training together and it reminded me that some runners are still a little embarrassed to talk about the digestive systems’ running challenges. 

I, however, am shameless; I will talk about anything.

First off, let me assure everyone that the problem is a common one.  Surveys suggest that 40-50% of runners and triathletes have experienced runner’s diarrhea during trainings and on event days.  The theory behind why this occurs is that extreme exercise directs blood flow away from the intestines, causing the lining of the gut to become irritated, contributing to diarrhea. 

While there is no guaranteed cure for the problem, here are some suggestions to try to avoid the dreaded runners trots:

• Limit fiber (beans, bran and fruit) the day before a run or if you run daily, find a comfortable limit of fiber that works for you.
• Try to avoid sweeteners in your food and drinks
• Anywhere from 3-6 hours before your run, avoid caffeine and high-fat foods (I can usually get a cup of coffee in about 2 hours before and be fine but everyone has their own tolerance level)
• Avoid eating anything 2 hours before a run.  It’s a common practice on event day for runners to get up 2 hours or so earlier than they need to and eat and then go back to bed for a little more sleep.  This gives the food time to get through your digestive tract before the event.
• As always in running, avoid dehydration!  It can lead to diarrhea.
• Try switching to lactose-free products.
• Avoid taking Ibuprofen before your event as it can irritate your stomach.
• An excess of Vitamin C could contribute to the stomach irritation so avoid sorbitel breath mints & gum
• Try and relax.  J Nervous energy can make the stomach do the wacky. 
• If all else fails, see your doctor for a check-up.  They might recommend Imodium for race day or find that there is a more serious issue such as Irritable Bowel Syndrome.

If you’re not keeping a running journal, now is a good time to start one.  Keep track of your eating habits and what types of gels/energy bars you’re using to see how it affects your stomach when you run.

For some runners, there is no “cure” for the trots and they’ve learned to adapt.  They familiarize themselves with which mileage they’ll need to stop for the port-a-potty on event day and during training, their routes include public bathrooms. 

In a running group I used to train with, there were two girls that always had to stop and use the restroom.  One day they got caught in a residential area and actually rang the doorbell of a complete stranger’s house.  Thankfully the homeowner was very kind and let them use her bathroom.  She even told them to stop in anytime they needed to.  Eventually she started putting out water stops for them on her front porch and little encouraging signs as  they trained for their marathon.  And the following year, she joined them to train for her very first marathon! 

So, be assured that you are not alone in dealing with runner’s diarrhea.  Ask for advice when you need to and make a game of finding the best restrooms to use on your routes. 

And if you still have any questions but are a little shy, feel free to post anonymously. 

Have a great day!