You’re not alone if you’ve ever had that sudden, intense need to use the loo straight away while out on a run. Every month, more than 800 individuals hunt for answers to the topic “why does running make you poop?” To find out, we spoke with Stanford Health Care gastroenterologist Linda Nguyen, MD.
It turns out that many runners have what’s known as runner’s trots, which are spurious urges to go “number two” on a run. Indeed, an Old Dominion University study found that 78–84 percent of runners report having at least one gastrointestinal discomfort during their runs. Even while it’s a tried-and-true practice to plan your jogging routes with bathroom breaks, stopping mid-run to use the loo in public isn’t always a big problem. Sometimes, when you need one, there simply isn’t one available. We thus contacted Dr. Nguyen to explain runner’s trots and, more crucially, if it can be avoided.
Why Does Running Make You Poop?
According to Dr. Nguyen, runner’s trots occur as a result of your sympathetic nervous system being activated by intense exercise, such as running. PS: Your sympathetic nervous system (SNS) is a component of your autonomic nervous system, which regulates internal body processes such as heart rate, perspiration, and digestion that are beyond your control. According to Dr. Nguyen, the sympathetic nervous system also triggers your body’s “fight or flight” reaction and increases heart rate “when you’re under stress,” such as during vigorous physical activity like jogging. This reaction may also impair your digestion by causing diarrhoea by causing your gastrointestinal tract’s muscles to spasm more forcefully.
Your symptoms may worsen with a more taxing run. “Marathon running is associated with more GI issues than a slow, casual jog,” explains Dr. Nguyen. In fact, studies have demonstrated that very lengthy runs, like marathons, compel your body to transfer blood from your GI system to your muscles. According to Dr. Nguyen, “you need blood flow to the gut to digest and break down food,” therefore that could be a problem. Your digestion may be hampered without it, leading to GI irritation.
How to Avoid Trots by Runners
Although every body is unique, Dr. Nguyen offers some standard advice and techniques to help prevent runner’s trots. To begin with, pay attention to when you eat, she advises. You can prevent the urge to poop by not eating before a run. To maintain your energy level, though, you should probably eat a snack before a longer run than an hour. In such circumstances, Dr. Nguyen advises staying away from the following meals, as they can all cause a more severe GI reaction:
- Dairy
- Fruits and juices
- Onions
- Garlic
- Sugary foods or foods with artificial sweeteners
In general, you should stay away from meals high in FODMAPs. Fermentable oligosaccharides, disaccharides, monosaccharides, and polyols—abbreviated FODMAP—are components that, according to Dr. Nguyen, may induce gastrointestinal distress prior to a run, particularly if you have irritable bowel syndrome.
Alternatively, Dr. Nguyen recommends the following:
- Light proteins, like nut butter
- Complex carbohydrates, such as whole grain bread or quinoa
Finding the ideal pre-run snacks will take some trial and error; some people actually find that a NutriGrain bar or a tiny piece of fruit with peanut butter works well, but these may not be the best options for you if you have problems with IBS or eating FODMAPs. See what you enjoy best after trying a few other options (here are some more preworkout snacks to try).
Dr. Nguyen advises that your only option if you’re experiencing the urge to use the loo immediately is to go to the closest one. If it occurs frequently, consider altering your pre-run snack or, if the run isn’t too lengthy, going without eating. Dr. Nguyen goes on to say that stress can also result in GI problems when running; just picture the wave of queasy nerves you have before a race. If so, she suggests deep breathing exercises and meditation, which can soothe your stomach and ease cramps. Additionally beneficial are peppermint oil and tea.