Runners trots...

[youcantchoosethem]

Sorry for a shitty subject but I really could do with some serious advice!

I am an experienced triathlete and cyclist but have been challenged to complete a marathon and doing Brighton in April and have been doing longer training runs but the trouble is once I get over 7.5k I have an urgent need to poop! I mean really urgent and have been very nearly caught out! I have tried different diet options for breakfast (porridge/plain bagel etc) and waited at least a couple of hours, and made sure I had “been” before but today’s was really explosive and it seems to be getting worse! That was not eating for five hours before...

I used to be able to do 10k without any problem but now running 20k plus means a couple of stops and it is really uncomfortable.

I can’t see how I am going to get through a marathon at this rate.

Does anyone have any suggestions?!

I went through a phase of having this problem.

Look at what you are eating the day before a long run, and switch to lower fibre foods for that day, and see if that helps. If you eat dairy, maybe try avoiding it as apparently that’s a common trigger.

And sometimes a couple of Imodium can be your friend. I took them before a couple of half marathons until I was confident I’d got a handle on the problem.

I get runners diarrhoea every single run
Usually stop at 1k and again at 7km
But can be four times in 10k
Its due to lactic acid in gut and physical shaking of everything through the bowels
I have no advice except I plan my runs... Luckily spend most of the week in the country and run lanes and trails.
But I do know all the loos in London parks..
Before events I take codeine tablets the day before to try to bung it up

Before a longer run I take immodium to prevent this. It’s a real pain and not pleasant. I also avoid caffeine.

Low low fibre the day before a long run. Completed my first marathon recently and on my training things got quite difficult- with one awful occasion I would care to forget. On the day of the marathon I was really worried but took Imodium in the morning and was absolutely fine.
Also if you’re eating or fuelling during a run be very careful what you eat or which helps you use as not all will agree with you.

Also yes to above poster about avoiding caffeine!

What about a Cork?

Thank you for the inputs - glad I’m not the only one but sorry to hear of your suffering too. Definitely will look at diet the day before - hadn’t gone that far back - was just looking at the day and trying to go running later and later - but the marathon starts at 09:30!

Worth considering the caffeine and dairy too. Will avoid those to see if it helps!

What did you find best to eat then before and/or during?

A VERY bland ‘white’ diet the day before- but that’s because I wanted to be certain I didn’t have an accident the day of the race.
I had one coffee the morning of the race early in the morning, my usual porridge and then a banana. It think usual advice is to not differ from what you normally eat before a long run. Your training period is not only running but also testing out your fuel and what works for you.
Also worth checking if there will be toilets en route of your marathon- a little bit of reassurance if there is.

Low fibre, low protein high carb. Is white pasta...

Also can you run fasted/ have some drinks for energy?

Anything over 13 miles i take Imodium. Did my marathon and took 2 the previous night. The only time i felt i needed to go was at the last few miles but i was running down the mountain. So gravity and all that!

I find the day before a long run I don’t have problems if I eat “bland and white” like a previous pp has suggested.

So, cornflakes, stir fried tofu and white basmati rice with only a little watery veg (no onions, mushrooms) eg peppers, and courgettes. Potatoes without the skin. No quorn or pulses. I’m vegan so I literally just eat tofu, white bread, white rice and just enough veg to add flavour the day before a long run if I’m training for a longer distance. If I’m not doing heavy training or a race then just having a white bland meal the evening before, and something like cornflakes/white toast in the morning seems to work fine.

Thank you - I need to start some testing!! The trouble is historically if I didn’t eat bran on a day I would hung up - definitely don’t have that problem with these runs though!! I have already fasted before the run for five/six hours but that didn’t help and I was so hungry and tired running. Will try the white bland food and see if that helps! Also definitely need to find more toilets and carefully plan for the day.... thank you!