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Something went wrong on our side, please try again. Nutritional indicators for gastrointestinal symptoms in female runners: The 'Marikenloop study. De Oliveira EP, et al. In turn, that can contribute to microscopic damage and irritation, plus symptoms including GI pain, cramping, gas, diarrhea, and sometimes even rectal bleeding, according to Mayo Clinic. A Doctor Weighs In. In the moment, the best and most obvious remedy for runner's trots is to head for the nearest restroom.
Slowing to a walk might help dial down that gotta-go-now sensation, so try that—even though the urge is likely to come right back when you pick up your pace again. One thing you shouldn't do is take anti-diarrhea medications like bismuth subsalicylate Pepto Bismol or loperamide Diamode. These meds could actually cause more damage, since they decrease the flow of fluids to your already-deprived intestines, says Dr.
Nawaz, and reduced blood flow can worsen symptoms. Since you can't do much to stop the trots, the key is to prevent them from striking in the first place. A few simple changes to your pre-workout routine can help that happen:. Two to three hours before going for a run, limit or cut out foods known to cause gas or loose stools, per Mayo Clinic. This is due to the way sugar alcohols move through your GI tract. Bacteria feast on them, causing gas and bloating, which triggers your GI system to try to push through the offending contents as quickly as possible.
This can trigger diarrhea in some people, Tewksbury explains. Plus, coffee and other caffeinated drinks are thought to speed up the rate at which food moves through you, says Dr. And that can bring on the urge to poop. But pinpointing a dietary cause of the trots can be tricky as triggers are highly personalized. In a review of GI complaints during exercise published in The Journal of Sports Medicine , the authors note that the repetitive gastric jostling that happens when you run can contribute to farting, diarrhea, and urgency which can be part of having diarrhea, but can occur without it, too.
The same review also suggests that one of the main contributors to GI symptoms during intense exercise, especially when folks are are not hydrated properly, is reduced blood flow to the intestine. And the authors also suggest that increased rates of breathing and drinking from water bottles during exercise of any kind; not running specifically can cause athletes to swallow more air and thus result in mild to moderate stomach distress.
Experts also believe that both the duration and intensity of your run can impact your chances of GI issues. And a small study in the Journal of Sports Science found that the higher intensity runs among other factors like anxiety and stress are positively linked to GI distress. Oxentenko, but some factors may make it more likely to happen.
Certain foods can trigger diarrhea and make gas and nausea during a run more likely to occur. Start by thinking of what you tend to eat immediately before a run, and work backward as you eliminate foods. In the two hours before your run is set to begin, try to avoid eating anything besides a quick energy-boosting snack, like whole-wheat toast or a banana.
Avoid caffeine of any kind in the time period immediately before you run, as it works as a diuretic. Many contain artificial sweeteners and preservatives that can trigger diarrhea. Above all, always stay hydrated before, during, and after your run. Staying hydrated can make all the difference in your athletic performance. Always be wary of dehydration. The sweat you lose during a long run, in addition to diarrhea, can compound your risk of losing too much fluid.
Symptoms of abdominal cramping, the strong urge to use the bathroom, nausea, and diarrhea during a run can slow down your pace and make it hard to get….
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