Question: How Do I Avoid Having to Stop to Urinate During a Long Run?
During my long runs, I frequently have to stop to urinate. Is it possible to not have to stop to urinate during a long run or marathon?
Answer: Yes, it is possible. If you find yourself stopping to pee during your long runs, you're most likely drinking too much prior to your run. You should drink 16 to 24oz of (non-caffeinated) fluid 1 hour before your workout or race. Stop drinking after that, and keep emptying your bladder. Drink another 4 to 8oz of fluid about 10 minutes before you start running, so that you're hydrated when you begin. To replace fluids while running, you should be drinking about 6 to 8 ounces of fluids every 20 minutes. If you hydrate properly like this, you shouldn't have to stop to pee.