Runners- frustrating TMI question

Yes! I force myself to go before I leave. Now I think I have my body in a routine of going ( sorry I know that sounds gross). I also eat a half of a banana. Not sure why but that seems to work also.

It's an annoying problem. Unfortunately my advice is to wake up 15 to 20 minutes earlier, drink some water and go potty first. I run early and I would like to take just 15 minutes to get up and go, but I always get up 30 minutes early, drink water, eat a banana, hit the bathroom and then go.

yes my dear, it is called the runners ****s. I eat a yogurt or drink coffee RIGHT AWAY before a run and make sure I go before I run. It is the only way. Either that or you are going to have to run circles around your house until your body gets used to going before! It is a real thing and most go though it! Good luck!

The few times I have been able to go for a run in the AM, I would always drink a glass of water then do some jumping jumps to get things moving. Then I'd hit the bathroom on my way out and no problems.

od For Runners
Runner's Digest
Changing what—and when—you eat can halt all kinds of midstride GI trouble.
By Liz Applegate Ph.D.
Image by Steve Boyle
From the May 2010 issue of Runner's World

At some point, everyone suffers midrun stomach problems, whether it's a sharp pain that forces you to walk or the sudden need to find a porta-potty stat. Luckily, there's a cure for whatever ails you. Here's how to identify any digestive issue that might slow you down—and prevent it from wreaking havoc on your next run.

Sharp stomach pain and burping while running
CULPRIT Runners who get pre-race nerves, drink carbonated beverages, or chew gum often swallow air, causing belching and pains that mimic heartburn or a heart attack.
FOOD FIX Pass on fizzy drinks and gum pre- and midrun. Eat slowly to avoid swallowing air. If you get prerace nerves, take slow, relaxed breaths to avoid trapping air in your stomach.

A burning feeling in your chest that can occur while running
CULPRIT Called heartburn, acid reflux, and "GERD," gastroesophageal reflux disease occurs when stomach acid hits the esophagus.
FOOD FIX Eat a few small meals, not one large one; wait three hours after eating to run. Don't lie down after a meal (it can prompt reflux). Avoid trigger foods such as mint, coffee, and spicy dishes.

Excessive gas and bloating
CULPRIT When intestinal bacteria try to break down fiber and other indigestible carbohydrates, they produce gas. Eating lots of fiber creates excessive gas and bloating.
FOOD FIX A full day prior to a race, back off high-fiber foods, such as whole grains, beans, and bran cereals, as well as the problematic foods listed in "Unusual Suspects" (below).

Excessive gas, bloating, and occasional diarrhea
CULPRIT Symptoms may be caused by lactose intolerance, an inability to digest lactose in dairy.
FOOD FIX Cut out dairy, or buy lactose-free versions (some people with lactose intolerance can handle yogurt and kefir). Take Lactaid or other enzyme pills to help your body digest dairy.

A sudden midrun need to hit a bathroom
CULPRIT The gut receives less blood midrun, causing poor GI function—earning this malady its nickname, the "runner's trots." The longer your run, the more likely you'll experience it.
FOOD FIX Avoid high-fiber foods 24 hours before running. Pass on coffee (it stimulates intestinal motion). Dehydration and too many midrun carbs worsen the problem; don't exceed 30 to 60 grams of carbs per hour.

An urgent need for a bathroom when not running
CULPRIT Gluten is a wheat protein some people can't digest, causing gas, bloating, and diarrhea.
FOOD FIX If you suspect gluten intolerance, see a doctor for a diagnosis, and only eat gluten-free foods. However, if you have severe abdominal cramps or blood in your stool, see a physician immediately. You may have a more serious digestive disease or colon polyps, which require treatment.



Unusual Suspects

Having GI problems? Cut back on these runner faves

BROCCOLI, MELON, AND BELL PEPPERS
These fruits and vegetables contain gas-forming, indigestible carbohydrates that cause painful bloating midrun.

FIBER-FORTIFIED FOODS
The added fiber in breads, tortillas, yogurt, crackers, and other foods can create bulkiness in the colon, gas, and loose stools.

ICE CREAM
Compared to other dairy, this sweet dessert is particularly high in lactose and can cause trouble for lactose intolerant people.

NSAIDS
Aspirin, ibuprofen, and other nonsteroidal anti-inflammatory drugs can irritate the stomach, and in extreme cases even cause intestinal bleeding.

JUICE AND ENERGY DRINKS
They contain a high concentration of carbs and when drunk before or midrun can cause stomach cramps.

CAFFEINE
It can stimulate the intestinal tract. Cut back on caffeine sources like coffee and tea. Check other drinks, foods, and medications for caffeine content.
MORE ARTICLES
PRINT | E-MAIL | SHARE LIKE | TWEET
Want more Runner's World? Subscribe today and get 2 Risk-Free Trial Issues.


try experimenting with not eating too late before bed and changing the foods you eat

It's not TMI as it's a common enough problem and I think we've all been there! I had to complete a 10km run recently where there were NO porta potties along the way and 2km in I reeeeaally needed to go. Very uncomfortable.

I agree with having a cuppa coffee, maybe half a banana before you go out. I find coffee can get things moving in the morning - try to go in the morning before you go out if you can! Your body will eventually get into a routine of going at that time!!

Same thing happens to me. I run around a lot of building, thankfully, I just stop in one of them and go. I cannot eat before I run either or I will feel worse. Good luck with your problem. Hope you find a good solution.

Thanks for posting this question! I was getting up at 4 am to leave the house by 4:30, but it seems right as I'm ready to leave the house, I get "that" urge so I end up waiting around another 15 minutes. My problem is that I sometimes feel like my bladder is going to pop as soon as I start running; once I get past the first mile, I'm ok, though. Sometimes I think it's just a mental thing where my bladder goes "there she goes again, no bathroom around for miles so we're going to tease her a bit". ... lol

Fiber bar at bedtime the night before?

I usually walk a half mile loop around my neighborhood to warm up before I run i the morning, so if I haven't gone yet, but need to, I can "drop the kids off at the pool" before I start my run.