Runners runs...
Avidkeo
Posts: 3,204 Member
Hey all,
I regularly run around 4-5k 2-3 times a week. I have signed up for a half marathon in November, so am starting to do some proper training. for the next few weeks I'm going to do a 5-10k program (designed for those who can run 5k regularly to increase to 10k), then I am jumping into a 12 week half marathon training program. BUT I have found in the past that when running longer runs, around the 7-8k mark, I start getting cramps in my abdomen, usually followed by a bit of very loose stools when I finish the run. The cramps have been bad enough that I have stopped a run.
Any advice? the best some friends had was have a banana before running.
I regularly run around 4-5k 2-3 times a week. I have signed up for a half marathon in November, so am starting to do some proper training. for the next few weeks I'm going to do a 5-10k program (designed for those who can run 5k regularly to increase to 10k), then I am jumping into a 12 week half marathon training program. BUT I have found in the past that when running longer runs, around the 7-8k mark, I start getting cramps in my abdomen, usually followed by a bit of very loose stools when I finish the run. The cramps have been bad enough that I have stopped a run.
Any advice? the best some friends had was have a banana before running.
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Replies
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Definitely look at what you're eating in the 24 hours before your long runs, and make sure you're not running too soon after eating.3
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I have that issue if I don't poop before I go on my run. I've found that if I "go" before I go, I'm fine.6
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Stick to low fiber and starches before a brisk or long run. Hydrate well and avoid NSAIDS which can both decrease flow to the gut and cause irritation and loose stools. Can even cause runners colitis and bleeding which I have had in the past. And avoid too much simple sugars, like energy gels which can cause an osmotic diarrhea.1
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Yeah I always drink a couple cups of coffee (but no food) before running, and I poop like clockwork in the a.m. pre-run lol. I don’t typically have an issue of needing a bathroom mid run.1
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I don't drink coffee but I used to have a VERY small bowl of a simple cereal (like 1/2 serving of honey nut cheerios) with 1% milk about 30-45min before my training runs. It would get things moving and I'd be able to go before the run. Other than that, make sure you know where public use toilets are on your route. I agree with making sure you get plenty of fluids, especially to make up for anything you might be losing with loose stools.
Usually around the 7/8 mi mark, I start daydreaming about chicken bacon salads... mmm1 -
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Thediamond13 wrote: »
Oh I wish I was this regular! haha.2 -
thanks guys, Ill have a look at what I am eating the day before. If I do an early run I usually go on an empty stomach (like 530am) but on weekends I usually go about an hour after eating breakfast, so maybe something there could do with improving. I have a few months before the run to figure things out.2
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thanks guys, Ill have a look at what I am eating the day before. If I do an early run I usually go on an empty stomach (like 530am) but on weekends I usually go about an hour after eating breakfast, so maybe something there could do with improving. I have a few months before the run to figure things out.
I can guarantee that I'd be dying if I ran an hour after breakfast but the runners trots are far more common that you'd imagine. Part of it is just the acclimation process, you can train yourself to go before heading out the door (even then there have been occasions when a port-a-pottie is a welcome sight) and some runners will take imodium before their long runs.
Good luck with your HM training!4 -
Plan routes also where you might have facilities available. Btw, this is very common.3
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Yep, very common. I often delay my run until I go. Experience taught me this lesson. Enough said9
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Yep it’s all about food and training your body. Pay super close attention to everything you eat the day before a *ahem* code brown and look for commonalities. (Dairy, spicy food, extra cheese, not enough protein) whatever the pattern is avoid it before a long run. Then change NOTHING before your racer. Seriously don’t change a single thing before a big run or your body will make sure all your systems are running.2
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Thus thread reminds me of a half I did a couple of years ago.
I got talking to a girl in the queue for the toilets pre race, she said she was having a terrible morning, I asked why and she said 'I haven't poohed yet...'
:laugh:4 -
Whew glad its common! Haha. I usually do most of my running midday but this half starts at 730am so will definitely get it figured out0
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BUT I have found in the past that when running longer runs, around the 7-8k mark, I start getting cramps in my abdomen, usually followed by a bit of very loose stools when I finish the run. The cramps have been bad enough that I have stopped a run.
For something around the 7-8k mark it's unusual to get running related cramp and GI discomfort. The usual causes for cramp are either a salt deficiency of dehydration. For a short run the answer becomes either intensity of your diet. Given the time taken for either hydration or fuel to have an effect anything taken during the run won't kick in until you've finished.1 -
That’s how I feel when I run on an empty stomach or don’t eat enough before a run.0
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When I used to run distances I had this too, I'd just make sure my routes took me past toilets at the points I knew I'd likely need to start
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Well ate a banana 30 mins before today's run- not intentional, I wanted to wait an hr. Got to 5 km and had the symptoms. However today I didn't drink nearly enough water in the lead up and I ran a new route as well.so not the best attempts all around lol.2
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Not sure I'd use it for a 10k, but with long runs imodium instants are your friend. I always make I've "been" first, seems I've trained my body quite well to go within 20mins of getting up, and then if it's anything over a couple of hours running I'll take an instant.1
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Bit of an update, 2 days ago I ran 10k - my first 10k without taking a break and no gastric issues. Not sure what I did different, I managed to go toilet before going out, had plenty of water and ate about 1.5hrs before hand. Nothing special, cereal and toast. So ill just see how things go over the next few months.
But yay ran 10k! And in 1hr 7min so a good pace!4 -
Great job that's a solid pace.
I was reading this thread last week stressing out cause I had a 13km race on Sunday. I normally only run 5-6kms. I did a 8km on Mothers Day (Australia) and the last bit was downhill and I was keeping good pace until I started leaking, I had to slow down considerably to stop it. I didnt even end up going after I finished the race. I tried to find proper incontinence underwear locally with no luck as they only had the disposable ones and they would be obvious under tights I reckon.
Sundays race was longer although it didnt finish downhill so I expected issues, morning routine including volume of liquids was the same. The race was fine, I ended up wearing a pair of bike pants under my running shorts just in case. The only thing I could figure was my bladder/body may have been tired as the day before the previous race I'd been on my feet all day running a stall which also involved holding my bladder when I was too busy serving to be able to visit the ladies. Or the bike pants made a difference in supporting my tummy muscles. Either way I dont know what made the difference but I was glad whatever it was worked.1 -
Davidsdottir wrote: »
Had a wise man tell me: "Never shake hands with a runner wearing one sock" Words to live by.8 -
Not an expert here, just an enthusiastic jogger. I’m wondering if you are getting ischemic colitis. Basically the intensity of your run might be a little too much for your fitness. Blood rushes to your tummy, and you get cramps and the need to poop.
Aside from hydration and food, personally I would try your next long run at 30s-1m slower than your usual pace, and see if it clears up. Your speed will increase as your endurance improves.2 -
Bit of an update, 2 days ago I ran 10k - my first 10k without taking a break and no gastric issues. Not sure what I did different, I managed to go toilet before going out, had plenty of water and ate about 1.5hrs before hand. Nothing special, cereal and toast. So ill just see how things go over the next few months.
But yay ran 10k! And in 1hr 7min so a good pace!
Do this for all your longs run. Sometimes it takes time playing with a routine and food before you find what works for you. Once you find something that seems to work, do it again.
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I definitely find the topography of my runs affects me. Going uphill - fine. On a level - fine. Downhill - need the loo. I’d echo those people who recommending you “go” before you go. Even then I still something have to walk.2
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GrumpyHeadmistress wrote: »I definitely find the topography of my runs affects me. Going uphill - fine. On a level - fine. Downhill - need the loo. I’d echo those people who recommending you “go” before you go. Even then I still something have to walk.
hmmm interesting. most of my runs tend to be on the flat. The first time I experienced this was on a completely flat circuit. I'm wondering about the ischemic colitis mentioned earlier, because this run was definitely a slower pace than usual.0 -
GrumpyHeadmistress wrote: »I definitely find the topography of my runs affects me. Going uphill - fine. On a level - fine. Downhill - need the loo. I’d echo those people who recommending you “go” before you go. Even then I still something have to walk.
hmmm interesting. most of my runs tend to be on the flat. The first time I experienced this was on a completely flat circuit. I'm wondering about the ischemic colitis mentioned earlier, because this run was definitely a slower pace than usual.
Intriguing! I’ve never heard of ischemic colitis before so will research.0 -
Yeah, no.
The physiopathology and symptoms alone suggest it’s highly unlikely to be the cause of my issues. The indicative age range alone excludes me (plus a lot but not all runners) - 90% of cases of IC are 60 years old or older.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2778113/0
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