How to Prevent Runner's Diarrhea

After running, it isn't uncommon to experience diarrhea. This mostly happens to marathon runners, but can also happen during long workouts and occasional runs. Here are some simple tips to help decrease your chances of developing the runs following your run.

Instructions

Difficulty: Moderate

1. Eat more than 2 hours before your run and avoid high fat foods.
2. Hydrate yourself, but avoid warm liquids. Dehydration could cause diarrhea, and warm liquids can push food quickly through your digestive tract, causing loose stools.
3. Reduce fiber and foods that cause gas at least 1 day before your run. Use the bathroom before your workout or run.
4. Wear clothing that fits loosely around the waist. Sometimes a tight waist band can irritate your digestive tract and cause the runs.
5. Eliminate dairy products prior to your workout, especially, if you're lactose intolerant. Dairy products can cause diarrhea.
6. Call your healthcare provider if you're still having runner's diarrhea after following these steps. Call immediately if you see blood in your stools. It could indicate a more serious condition.

Tips & Warnings

• Diarrhea can be dangerous, as it quickly can lead to dehydration. Stay well hydrated at all times.
• Avoid caffeine for at least 6 hours before your run.
• Avoid artificial sweeteners for at least 1 day before running; they can stimulate your bowels.