Please help embarrassing problem when running

[katedan]

I am currently training for a half marathon but can't run for more than 5km without needing a poo (sometimes VERY urgently) apart from that my training is going quite well but it is massively impacting my training. I have tried eating 2 hours before so I can poo before I run and assume not eating at all would impact my energy. I don't want to pull out of the half but I really don't know what to do. Does anyone have advice? I already take imodium before I run which does not help.

Just wanted to say I sympathise as I pretty much have the same problem, but Imodium and going to the loo pre run does work for me. I have had serious mid race cramps and pain. Can you look into your diet at all, see if there are any triggers?

Imodium works for me. It isn’t unusual in runners so please don’t worry. I always go to the toilet before a long run, even if I have to wait. What are you eating the night before?

Runners diarrhoea is a thing unfortunately.

My DH's advice to me was that plan a running route that has toilets on it and, if necessary, always carry a coin so you can get in them. I'm not sure there's much you can do about it really.

It’s a thing. I don’t experience it personally but possibly because I only run on an empty stomach. Could you try that? Running gels could help you to see the distance without a meal first.

Immodium

It’s really common, try ensuring that you stick to simple carbs the day of and the day or two before as well. Low fibre simple carbs, low fat, low dairy as well.

Running nutrition is really hard to get right and totally normal to need to try different approaches to get it right.

I will say that you don’t need to have a meal before a run as long as you are properly fuelling up the day before. I usually stick to a slice of toast with banana about an hour before then take isolate gels and some sweets for any runs over 10k.

youre not alone believe me - I had to go in a bush a few months back, thankfully I always carry tissues in my pack. 😳

You are definitely not alone! Look at your diet, any chance you're a bit gluten or lactose intolerant? This is silly but could you warm up at home so jumping jacks burpees etc to encourage your bowels to move before you leave.
I don't do well with many gels only honey and dates

My running friend pooed herself a few weeks ago. She was devastated...she hasn't stopped telling me the story since! Unfortunately it is a hazard.

Weetabix always makes me go (I think people have the same thing with coffee?) so I always have a way better run if I’m ‘empty’ before I start 🙈 what I’ve eaten for the 24-48 hours before makes a difference too. I only have pasta the night before. I can cope with the sis gels but have to have taken two paracetamol (in case I get any stomach cramp) and immodium before starting. You can sometimes just end up with the run falling at a bad time digestion wise and it can really kill your run. I ran a marathon and had the worst stomach cramps for all of the second half. Had to stop for the toilet and it was not pleasant 😩

It’s a very common problem and I actually think your body can kind of adjust to it at times too. I think I had it worst when I stopped running for a while and tried to restart

Also I’d maybe even have the Weetabix the morning and evening of the day before to make sure I’ve had a good clear out then just have something like a plain bagel on the morning of the run, 2 hours before.

I’ve seen people wear tiny shorts or light coloured leggings while running and thought how do you know you’re not going to have an unfortunate incident 😂 It’s never actually happened to me but has felt like it was going to many times

I get runner's trots sometimes too on long runs, it sucks! Luckily I'm a fell runner, so there's always bracken/long grass/trees to duck behind in a dire emergency. I have no idea what people do in cities, maybe run at a time when pubs/cafes are open or plan runs around public conveniences.

One thing I found made mine worse was a waist pack rather than backpack. The pulling weight on my lower abdomen wasn't fun. I also find hot weather makes it worse if I don't get the right amount of fluid and electrolytes.

After you have a poo, do you then need another one if you carry on running? If not, I'd probably do a shorter warm up looping back to my house for the long training runs, then go out again. Apart from that, friends who've had this problem have just tended to stick to beige food when training.

Thank you so much to you all, I only have 5 weeks until the half so not long to get this sorted. Previously, a couple of imodium before the run sorted it out but now that makes no difference. Going to try plain food the day I run ( I run in the evening) and on race day eat plain pasta the day before and toast on the day.

I’ve stopped running as my bones were really suffering but I used to go out on a fasted/empty stomach at 5:30am, it was the only way to be sure I didn’t have any emergencies. And Imodium for anything longer than about 45 minutes too, I only did one long run a week!

I used to really stress about this and it made me worse, I did a marathon a few years back and decided to just accept I'd probably be using the portaloos, we got up at 4.30am had some white bread toasted and a banana, then a giant coffee, dozed off for a bit then got up and got ready, and I was totally fine.

On the flip side I did another big run with my husband and my stomach was a bloody nightmare and this one had no loos, so there were some moments in fields I would rather forget, but it has meant that I stress about it a lot less and don't experience the problem as much now.

You could experiment with eating a few marshmallows the day before a run. I'd eat them after a normal meal to reduce the sugar dip afterwards.

I have a medical condition that can mean I need the loo multiple times a day but marshmallows are very binding.

And I'd definitely steer clear of coffee the day of the run.

I’m wondering if dehydration makes my runners trots worse.

I’ve had long training runs where I’ve had cramps and been desperate to go, despite Imodium. But then I’ve had runs whereby I’ve drank carb drink during. Plus really hydrated my body the day before..and my tummy has been fine!

Didn’t it famously happen to Paula Radcliffe?

Yes she did and I guess if you are a world class athlete you can shrug it off but I don't feel that will work for my half!!

Thank you for the ideas and suggestions, it is so hard to plan my food every day in line with the "impact" when I run.

There is a psychological fear as well as I have no problems if I work out in the gym and I am sure that is because mentally I know there is a loo there if I need it.

I listen to the Bailey and Harding podcast (two fab female ultra runners) and each week there is usually some runners emergency toilet situation mentioned... so you are definitely not alone!

I have to go before I run, especiallyif it'sa longer run. I find a coffee a few hours before and then some stretching usually does the trick. Yoga with adrienne has a few yoga for digestion videos that work for me.

I'm not a runner but have used a glycerine suppository before an event/day out to make sure I've 'been'. It could work for you.

This is terrible advice - running gels will exaggerate the problem!

Simple carbs the evening before.

Low carb/high fat breakfast (eggs, yoghurt) with a glass of water and a coffee - the latter will help you empty your bowels before your run.

Long term it tends to get better as the muscles get used to the impact.
Slowing the pace down on long runs reduces the body's organs jolting around.

Sometimes I need to use Buscopan to help my muscles release what's in my system in advance so take it the day before. It also eases cramping that accelerates the digestive system while running.

For toilet access, for very long runs, I park near a toilet block and run out and backs in a X or Y shape so pass the toilet block multiple times. It also breaks longer runs down into managable chunks. For a 10 miler, running out 1.25mi (and back) x4 in different directions feels more bitesized than a long loop.

I need real food when running. Nakd bars are good. I ran a marathon on nakd bars, crisps, kendal mint cake and full-sugar fruit squash. Artificial sweetners which are for some bizarre reason in just about every sports/ energy product have a laxitive effect on me and totally counter-productive.