How to Prevent Runner's Trots

Diarrhea affects runners more than any other athlete. While some runners have cast-iron tummies, others aren't nearly so lucky. Eliminate the annoyance of runner's trots with these simple steps.

Difficulty: Easy

Instructions

Things You'll Need:

• Bottled Water
• Diarrhea Medications
• Water Bottles

1. Drink fluids consistently. Dehydration can lead to diarrhea.

2. Avoid caffeine. Caffeine, which can be a performance enhancer, can also speed the movement of waste through your colon.

3. Pass up beverages high in sugar or containing sugar substitutes, like juice drinks, milk and beverages made with artificial sweeteners. If you must have a juice drink, dilute it with water.

4. Watch the amount of fiber and fat you consume, especially in the hours before you run. Eating high-fiber foods just before running can wreak havoc on your tummy.

5. Allow 4 to 6 hours before your workout for a big meal to digest.

6. Increase your exercise level gradually, allowing your body to adapt to the demands of a more rigorous regime.

7. Experiment with a different time of the day to train. Working out in the morning often requires you to take a bathroom break.

8. Choose foods you know are safe in your system. Avoid trying a new energy bar or sports drink on the day of a race.

9. Avoid anything that fits tightly around your waist. Clothing that's too small, fanny packs and water-bottle holders can put added pressure on your stomach.

10. Choose foods that are naturally constipating, such as bananas, plain bagels, rice, oatmeal and pasta. Avoid adding other things like butter, peanut butter or sauces.

Tips & Warnings

• Experiment - what works for you may not work for others.
• Plan your workouts near bathrooms or portable toilets.
• If you're trying a new energy bar, drink or gel, test it out while you're running on a treadmill at your home or gym. That way, you're certain to have a bathroom nearby.
• If you experience extreme pain or frequent bouts of diarrhea, consult your health care provider. This could be a sign of something more serious.
• If you have any condition which would impair or limit your ability to engage in physical activity, please consult a physician before attempting this activity. This information is not intended as a substitute for professional medical advice or treatment.

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[Yiketer]

on 9/10/2008 I also had problems with "runners trots" I am a new runner and almost wanted to give up running because of this!! I read on one site a Dr. posted to take fiber, like Metamucil daily. It seemed to be contrary to other recommendation to avoid fiber, but I thought I would try it after all it was posted by a Dr. who ran. Well i just completed 2 half marathons and no problem at all. I take fiber every morning now, not just before a race. Works like a charm! I hope this helps you too!!

[Straightrac]

on 6/26/2008 Hi: I have serious runner's trots. I do 1/2 Ironman and Ironman triathlons and the occasional 1/2 marathon. No matter how empty my stomach is I still have a terrible time on the run. I usually have to go at least 4 or 5 times (that's about 10 minutes added to my run!!) I take gels and energy drinks while on the bike and run. I know they can cause diarrhea. Are there other substitutes for these products on the market? Also, does emodium work?

Thank you,
Barbara