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
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1
Drink fluids consistently. Dehydration can lead to diarrhea.
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2
Avoid caffeine. Caffeine, which can be a performance enhancer, can also speed the movement of waste through your colon.
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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.
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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.
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Allow 4 to 6 hours before your workout for a big meal to digest.
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Increase your exercise level gradually, allowing your body to adapt to the demands of a more rigorous regime.
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7
Experiment with a different time of the day to train. Working out in the morning often requires you to take a bathroom break.
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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.
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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.
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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.
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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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Comments
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thunderchamp
Sep 01, 2010
When I run, I trot. When I get the runs, I blast the runny trots. I had a bad case of the Sacramento Scuffs yesterday. The Pakistani Payload would not stop. I was on a job interview and I had to leave the room three times with the Harrisburg Hamblasts. And the job was for assistant running coach. How can I teach running when I'm sidelined with the San Diego Steampuffs? - Merv Thunders -
chronictrots
Sep 01, 2010
Hi: ive also had issues with the runny trots. Recently I joined a jazzatholn and in preparation i was constantly excercising to the stylings of john coltrane... His runs gave me the runs. I ruined three pairs of pants including my favorite cuordoroys. Is this normal? Thank You, -Gerard Trotter
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chronictrots
Sep 01, 2010
Hi: ive also had issues with the runny trots. Recently I joined a jazzatholn and in preparation i was constantly excercising to the stylings of john coltrane... His runs gave me the runs. I ruined three pairs of pants including my favorite cuordoroys. Is this normal? Thank you, -Gerard Trotter
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Yiketer
Sep 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!!
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Yiketer
Sep 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!!
