Why do I need the loo when I run?

netdoctor.co.uk - Why we feel the urge to poo when we run - NetDoctor

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We've all been there: you're heading out the door for a run without a care in the world, when suddenly you're struck by an overwhelming urge to poo. This would be fine if you timed it before setting off, but inevitably the urge to go always hits about halfway through your run, usually when you're miles from a functioning toilet. So why does this happen, what can you to do prevent it and how do you take care of your runner's tummy? Dr Juliet McGrattan shares her expert tips on overcoming the mid-run urge to poo:

What are the runner's trots?

The sudden need to open your bowels when exercising has been named the 'runner's trots'. It happens in all types of exercise but it's particularly common in runners, causing emergency detours to find toilets or crouch in hedgerows. It can happen even if you aren't normally affected by bowel troubles such as IBS. The exact mechanism isn't known but it seems to be a combination of things that causes it. Exercise causes a surge of adrenalin which is helpful for increasing your pulse and heart rate, but also speeds up bowel emptying. 'Pooing your pants' with excitement and fear happens at any age! When the stool moves quickly through the bowel there's less time for liquid to be reabsorbed making it watery and explosive. Pre-race nerves can cause fluttery tummies and an annoying urge to go and empty your bowels; that's adrenalin in action.

What causes the runner's trots?

As you run your bowel jiggles around, which irritates it and makes it want to expel its contents. Added to this, the bowel needs a good blood supply to work normally but when you're exercising, your muscles take priority, so blood is diverted away from your bowel, affecting its function. As you run your bowel jiggles around, which irritates it and makes it want to expel its contents. If you have weak pelvic-floor muscles, the pressure that the lower loops of bowel places on your pelvic floor when you run can be too great and you simply can't hold the stool in. Using concentrated sports gels and drinks can upset some tummies, especially excessive consumption of them over long distances. Not everyone gets the runner's trots but for some the inconvenience and embarrassment can be a real barrier to exercise. Have a look at the 'tips for troubled tummies' for ways to overcome this.

Tips for troubled tummies

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It's really a game of trial and error because we're all different and what works for one of us might not work for another, but here are some things to try if your exercise keeps being interrupted by tummy pains, diarrhoea or wind:

• Eat slowly

Chew food properly and don't eat on the move.

• Time your eating

Leave plenty of time for digestion before exercise; two to three hours for a meal and an hour for a snack.

• Choose food wisely

Watch out for 'trigger foods', they may be rich, spicy or too fibrous. Keep a food diary to identify the culprits, and remember it may be what you ate the day before that counts.

• Avoid caffeine

It improves alertness and performance but it stimulates the gut. Some sports supplements contain caffeine, so check the label.

• Eat simple

Try eating 'normal food' during endurance sports such as bananas, bagels, dates and homemade energy bars, for example.

• Step up training slowly

Suddenly increasing time, distance or intensity can upset the bowel. It's better to make steady, gradual changes.

• Relax

Stress and tension only add to tummy problems. Stay calm before an important event with relaxing music, imagery, distraction and deep breathing.

• Hydrate well

Bouts of diarrhoea cause significant losses of fluid and body salts so keep hydrated with fluids containing electrolytes.

• Consider medications

If nothing else helps, it's safe to use an anti-diarrhoea tablet like loperamide. Be aware that side effects include cramps and constipation.

• Be prepared

Plan a route to include toilet stops and pack tissues in your pocket.

• Practice makes perfect

For an important event, stick with tried-and-tested methods and don't experiment.

Extracted from Sorted: The Active Woman's Guide to Health by Dr Juliet McGrattan (Green Tree, £16.99/ £14.99 eBook)

netdoctor.co.uk - Why we feel the urge to poo when we run - NetDoctor

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