Running Tips – Avoiding and Preventing Running Jogs

Something that torments many runners – but that not many want to talk about – is the runner’s trot. It is estimated that 40-50% of runners get runner’s trots during or usually immediately after a race. It usually happens in runners who run longer distances. Here are some causes and how to prevent runner’s diarrhea.

According to the Mayo Clinic, prolonged exercise (such as running long distances) diverts blood away from the intestines, which reduces intestinal activity. This reduced activity will allow waste to pass through you more quickly. Plus, the simple up and down motion of running can push waste through your body more quickly.

Another cause is what you may be eating before running. Avoid eating anything whole grain and high in fiber the day before and on the day of a longer race. Some foods to avoid are beans, some vegetables, bran, and legumes. If you want to eat these foods for good nutrition, simply limit them the day before a long run. If there are foods that you know make you “go” (nuts, fruit, etc.), make sure you don’t eat them before long term.

Caffeinated beverages are another thing that can cause a runner’s jog. However, if you’re a regular coffee drinker (Pepsi for me!), this may not affect you. In fact, I’ll make sure I drink a Pepsi about an hour before I head out the door to make sure I “empty” before my long run. If you don’t drink caffeine regularly, stay away from it the morning of your race.

Make sure you stay well hydrated. Drink 16 to 24 ounces of water about an hour before you go for a run. Being dehydrated can be a cause of diarrhea.

If you know you’re prone to the runner’s trot, there are a few things you can do. Make sure the route you are running has a place where you can stop to go to the bathroom. Baseball fields, convenience stores, and parks are some of the places where you can usually find a bathroom. (Convenience stores make great stops because you can make this a water stop too!).

Any longer races you may be running will usually have port-a-potties along the race route. Be sure to check the map before race day to see where they are. If there are none on the course, you may want to take an anti-diarrheal product before the race. This isn’t something you need to do all the time, but you may need to take one to get to the end of the race.