How Can I Avoid Having Diarrhea During Runs?

Question: How Can I Avoid Having Diarrhea During Runs?

I've been bothered with diarrhea during some of the longer runs. Is there anything I can do about it? What if this happens during a race?

Answer: It's not unusual for runners to experience gastrointestinal disorders or diarrhea, also known as "runner's trots", during long runs. The cause may be dietary in nature or due to lack of blood flow during digestion (since the blood is being pulled to your muscles).

This issue is more common in novice runners, so it may disappear as you become more fit. Try to avoid eating for at least two hours before you exercise -- the presence of food in the stomach will make things worse or contribute to the problem. It helps to avoid high-fiber foods (fruit, vegetables, legumes, whole grains) and coffee/tea before working out, stay hydrated, and consume a sports drink (like Gatorade) during long runs to maintain electrolyte levels.

Make sure to limit your intake of dairy products, particularly if susceptible to diarrhea. Be aware of your bowel habits and try to time your workouts for after such movement times. Consider a medical check-up for irritable bowel syndrome and be open in discussing your problem with your health care provider. If the problem persists, even after you become a more experienced runner, talk to your doctor about possible causes.

It's comforting to know where you can make a pit stop during a long run. Plan your long runs along routes where you know bathrooms are accessible. It also doesn't hurt to carry some spare toilet paper in your pocket or fuel belt in case of emergency. And if you face this problem on race day, don't worry. There are plenty of port-a-johns at the start and along the race course. You'll be able to easily see (and maybe smell!) them along the course. In most cases, you can find them near the water stops.