Avoiding Runners Trots: Tested Advice to Settle Your Stomach

During my time running, I’ve dealt with IT band issues, aches, pains, debilitating cramps, even a dislocated rib…but luckily I’ve had the rare experience with “runners trots”.

For those unfamiliar, this is a generic term to referring to the GI issues experienced by at least 35% of runners during either training or on race day…which makes locations of porta potties an important factor in race selection!

I noticed a number of the runners I coach were suddenly on the struggle bus with this particular issue and feeling super embarrassed they kept it to themselves until it was making training a lot less fun. After lots of research and many ideas, I thought hearing from a few other coaches would help them and you! Here are 15 tips from those who have been there or helped many others through this uncomfortable issue.

“I usually suggest to start increasing the interval between when you consume something and your workout or race. If that does not help, sticking to more refined carb sources in advance of exercise can be beneficial. While not as nutritious as whole grain sources they are easier for the body to digest…” – Matt Runner Academy

“Be patient , often “the trots” go away, or get better after you’ve been running for awhile, and eliminate fiber rich foods the night before a big run.” – Lisa RunWiki

“Keep a food log, especially when it comes to seeing what you’re eating right before a run – this will help you figure out what are your best/worst ‘running foods.’ ” – Krissy Murphy

“- try to eat dinner at least 12 hours before your morning run or race, giving yourself time to digest
– think about taking artificial sweeteners out of your diet…Sometimes they can mess with your gut!” – a few of many from Jess A Pace of Me

“Ease your pace up…things calm down…drinking some easy to digest liquid!” – Erica Gorman

What causes runners trots?
Running requires the body to send blood to working muscles, which means it stops digesting food. This along with the jostling can speed the movement of food through the intestines creating that need to go feeling.

Additionally, if you have kind of food sensitivity it might be present in your daily life, but only becoming truly a problem when you run and the gastric distress is ramped up. A runny nose, breakouts, fatigue and difficulty breathing are all symptoms.

It's an embarrassing topic for many, but it happens! Preventing runners trots #runchat Click To Tweet

Additional Tips:

• Stay hydrated – many who report GI issues are dehydrated, which prevents the body from easily moving food through the system
• Keep a food journal to identify those food sensitivities
• Give your body time to…eh hem go before you head out in the morning
• Many runners swear by coffee, then restroom, before their run
• Try training at different times of day to see if that impacts your bathroom process
• Watch the fiber {I dislike the idea of cutting way down on fiber because of the health benefits, BUT if this is a major issue for you..well see the point about the food journal!}
• Consider fueling with dried pineapple! I’ve talked before about this, but pineapple actually helps with digestion and the dried version will have the sugar you’re looking for while running.

What about imodium?
This over the counter medicine is used to help stop diarrhea by slowing the movement of food through your intestines. Many runners swear by taking a does prior to long runs or races and the side effects generally seem mild (like constipation), but it should be considered an option…not a solution.

It can also take up to 48 hours to work, so if you’re trying it for the first time on race day there are no guarantees. Like any pain reliever, your best bet is to figure out the cause rather than trying to mask it.

Race Day Ideas

Some runners are fine in training and find that on race day they have GI issues, usually due to increased nerves. Following are a few factors and solutions, plus checkout these tips to reduce race day nerves.

• Keep it simple – stick to gels you have tested during training. Try to train with the gel or drink they will have on the course or start using whole foods, anything that has helped your body know what to expect. The sudden influx of a sugary gel when you haven’t used them previously is a great way to find yourself seeking a bush.
• Get up early – Give yourself and your body time to get things moving well before the start line
• Reduce Stress – The added stress of race day can cause issues due to changes in digestive enzymes. So in the days before try to spend a little extra time in restorative yoga, meditation or anything quiet and calming.
• Travel Planning – Many find they are backed up after traveling, so consider taking some green powder or drinking a detox type tea (or my favorite Calm Magnesium drink) the first night you arrive to ensure you go. Then stick to known foods the days prior to the race.

Let’s shoot the ….no, really help out your fellow runners:

What helps you avoid bathroom issues while running?

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