What to Know About Runner’s Trots

The condition could happen at any time during intense exercise.

If you’re an avid runner, you’ve undoubtedly encountered a familiar scenario during your workouts: You’re in the groove, making strides, and just as you’re about to push your limits or achieve a new personal record, your gastrointestinal (GI) tract begins to stir and contract. It’s an inconvenient interruption that every runner dreads. Without quick action, your bowels may join the commotion. This phenomenon has a name: runner’s trots.

The quest for an uninterrupted run is every runner’s ideal scenario. To help you regain control of your workout and understand the causes and remedies for runner’s trots, we delve into this intriguing yet somewhat uncomfortable topic.

Understanding Runner’s Trots

Runner’s trots encompass a range of symptoms, including nausea, cramping, gas, flatulence, and the urgent need to defecate. This condition is sometimes referred to as runner’s diarrhea but encompasses any sudden mid-run bowel movement. It’s important to note that while runner’s trots can affect cyclists and swimmers as well, they are generally more common among runners. Importantly, despite their inconvenience and potential embarrassment, runner’s trots are not a disease but rather a physiological phenomenon.

So, what exactly is happening in your body when you experience runner’s trots? As you start running, several changes occur within your body. The impact of your feet hitting the pavement sends vibrations throughout your system, causing your intestines to move up and down. This motion likely accelerates the passage of fecal matter through your intestines, triggering that overwhelming urge to go.

As your running intensity increases, your gastrointestinal system can undergo shifts due to changes in hormone levels and communication between your gut and brain. When your body reaches the brink of peak oxygen demand, it redirects approximately 80% of blood flow away from your gut to more critical areas like muscles, heart, lungs, and brain. Some of this redirection can lead to disruptions in your gastric barrier and, consequently, diarrhea. This diversion deprives the cells lining your intestines of oxygen and essential nutrients, resulting in gastrointestinal symptoms.

Managing Runner’s Trots

When you find yourself dealing with runner’s trots mid-run, the most immediate remedy is to locate the nearest restroom. Slowing down to a walk might temporarily alleviate the urgency, but it’s likely to return once you resume your previous pace. Importantly, you should avoid taking anti-diarrhea medications like bismuth subsalicylate (Pepto Bismol) or loperamide (Diamode). These medications can potentially exacerbate the issue by reducing fluid flow to your already-deprived intestines, worsening your symptoms.

Preventing Runner’s Trots

Prevention is often the best strategy when it comes to runner’s trots. Making a few adjustments to your pre-workout routine can significantly reduce the likelihood of experiencing this inconvenience.

1. Avoid Trigger Foods: Certain foods can trigger digestive issues. It’s advisable to limit or eliminate foods that are known to cause problems, such as dairy products, high-fiber foods, high-fat foods, and sugar substitutes like sorbitol or isomalt. Additionally, consider not eating anything for at least two hours before your run to ensure you’re exercising on an emptier stomach.

2. Stay Hydrated: Dehydration can contribute to diarrhea as lower blood plasma volume can reduce blood flow to the intestines. To stay adequately hydrated, consume at least 16 ounces of water approximately 90 minutes before your run and 8 ounces of water every 20 minutes during your workout.

3. Mind Your Coffee Intake: While caffeine is a common component of pre-workout supplements, it’s also a known laxative. Limit your intake of coffee, tea, or any other caffeinated beverages to three to six hours before your run.

4. Avoid Pain Relievers: Over-the-counter non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen (Advil, Motrin) or naproxen (Aleve) can lead to upset stomach, bloating, gas, constipation, and diarrhea. It’s advisable not to take these medications for at least 24 hours before your run.

5. Stick to Your Usual Diet: Experimenting with new foods before a run can be risky, especially if you’re not familiar with how your body will react. If you’re hungry before your run, opt for low-fiber, easily digestible carbohydrates like a bagel, English muffin, pasta, or rice.

Seeking Medical Attention for Runner’s Trots

While runner’s trots are typically a benign inconvenience, there are situations where you should seek medical attention. If your symptoms involve explosive diarrhea, persist for more than 24 hours, occur consistently every time you run, or are accompanied by other concerning signs like blood in your stool, nausea, or ongoing abdominal pain, it’s advisable to schedule an appointment with a healthcare provider.

Digestive distress can have various underlying causes, both physical and psychological. Therefore, it’s essential not to jump to conclusions but to address any concerning symptoms promptly. As Dr. Ligresti emphasizes, “These red flags may be a sign of something more serious and require further examination. Do not take them lightly.”

In conclusion, runner’s trots, while inconvenient, are a common physiological phenomenon among athletes, especially runners. Understanding the causes and adopting preventive measures can help you enjoy your runs without interruptions. If you experience persistent or severe symptoms, it’s always wise to consult a healthcare professional to rule out any underlying issues. Remember, managing runner’s trots is about taking proactive steps to ensure your workouts are as smooth and comfortable as possible.

One key aspect of prevention is paying attention to your diet. Consuming high-fiber foods in moderation can help regulate bowel movements and reduce the likelihood of digestive discomfort during your runs. Hydration is equally important; staying well-hydrated can aid in maintaining normal bowel function. Additionally, consider your meal timing – avoid consuming large meals right before a run to minimize the risk of gastrointestinal distress.

Furthermore, incorporating regular core-strengthening exercises into your fitness routine can enhance abdominal muscle control, potentially reducing the occurrence of runner’s trots. Experiment with different types of running gear and clothing to find what suits you best, as overly tight clothing or poorly fitting gear can exacerbate the issue.

In essence, while runner’s trots may be an occasional challenge, proactive steps regarding diet, hydration, exercise, and gear choices can significantly mitigate their impact, allowing you to pursue your passion for running with greater ease and comfort.