Something new in your diet? How close are you eating/drinking before your runs? I generally try to go on an empty stomach, or at least 3hrs after eating something.

I found this kicking in at about the half marathon distance. A couple of halfs, I had a sprint for the restroom after the finish line. I learned to pay more attention to what I eat the day or two before the race, and cut down on fiber. Fewer salads, fewer apples, more pasta . . . the bowel management issue seems bigger for me than the carb loading aspect. That got me through my first marathon with no bowel issues, and three half marathons after that.

For long training runs, I don't need to watch as far in advance. Skip the apple I eat on most days in the morning till after the long run, and that's about the only adjustment. YMMV, depending on what is normal in your daily nutrition and how your body reacts.

Eek. I am just getting back into running after being very sick with Crohn's. I am only at 5k right now but this scares me reading normal people have these issues. It probably would be worse with Crohn's.

I found the best way to avoid it was to avoid eating before going for a long run and making sure I am up early enough to get at least 2 cups of coffee and at least a couple of visits to the loo.

This is very common.
For me it seems to happen when I become overheated. I generally have a bathroom plan on long run days.

Starting your run depleted on an empty stomach in the morning is a great way to train your body to burn fat more efficiently.

For races - marathons...there is some urban runners legend passed down from elites. Don't eat anything less than 3 hour prior. 2 hours prior use an enema to fully clean your bowels out..it will take 2 or 3 trips to the porta John after using an enema so make sure you plan access to a bathroom. Gross, I know..nobody wants to admit to this so it is a well kept secret.

snowflakesav wrote: »

This is very common.
For me it seems to happen when I become overheated. I generally have a bathroom plan on long run days.

Starting your run depleted on an empty stomach in the morning is a great way to train your body to burn fat more efficiently.

For races - marathons...there is some urban runners legend passed down from elites. Don't eat anything less than 3 hour prior. 2 hours prior use an enema to fully clean your bowels out..it will take 2 or 3 trips to the porta John after using an enema so make sure you plan access to a bathroom. Gross, I know..nobody wants to admit to this so it is a well kept secret.

I read taking an enema is the worse thing you can do before a long run or race. Only because it is unpredictable on how your body will react to it. It could have delayed or lingering effect. The enema could also cause dehydration and electrolyte deficiency. I would strongly suggest if you feel the need to do this that you do it many times in training prior to a race just so your body gets accustomed to the effects and you understand more how your body reacts to it.

I would say, no or very little fiber for the 24 hours prior to a race.

@tufel I heard many times about coffee. But also read it could be hot tea, hot cocoa, any warm liquid will do the trick. Although, coffee is my go to choice in the morning. Got to have coffee.

@snowflakesav I am curious. On your long runs and you are overheated, do you tend to drink more liquids than normal? One reason for constipation I am aware of is dehydration. When your body needs water, it will start taking all available water from other areas to include our bowels. When our "waste" becomes drier, it becomes harder to push. I am just trying to figure out the connection.

As far as the starting your run depleted... anyone can learn more about this by doing a google search for "train low race high" or google "glycogen depletion training".

Caffeine is a laxative fyi

I have been dealing with this for a while now. I usually have an emergency somewhere between mile 1 and 4, and sometimes have gone twice in a race! I know it's super embarrassing and can be super painful. Seems to happen in the hot and the cold, and I've even had issues while biking and swimming.

For training runs I just don't run first thing in the morning because even if I've gone twice before going out, I can still have GI issues. Most races are in the morning so that isn't helpful then, but if you can deal with hottttt midday and evening summer runs, then that has helped me. Race days only, I take an Immodium around 20 minutes pre-race (my gastro ok'd this, but I'm not racing every week or anything). This has helped me get through a marathon and an olympic distance triathlon emergency free (biggest fear ever: GI issues while in a wetsuit).

Other things that have helped: reducing insoluble fiber (raw fruits/vegetables/peel/cook etc). I also take a probiotic regularly and that seems to have helped. I still won't do a race longer than a 5k without Immodium, though.

Stoshew71 wrote: »

snowflakesav wrote: »

This is very common.
For me it seems to happen when I become overheated. I generally have a bathroom plan on long run days.

Starting your run depleted on an empty stomach in the morning is a great way to train your body to burn fat more efficiently.

For races - marathons...there is some urban runners legend passed down from elites. Don't eat anything less than 3 hour prior. 2 hours prior use an enema to fully clean your bowels out..it will take 2 or 3 trips to the porta John after using an enema so make sure you plan access to a bathroom. Gross, I know..nobody wants to admit to this so it is a well kept secret.

I read taking an enema is the worse thing you can do before a long run or race. Only because it is unpredictable on how your body will react to it. It could have delayed or lingering effect. The enema could also cause dehydration and electrolyte deficiency. I would strongly suggest if you feel the need to do this that you do it many times in training prior to a race just so your body gets accustomed to the effects and you understand more how your body reacts to it.

I would say, no or very little fiber for the 24 hours prior to a race.

@tufel I heard many times about coffee. But also read it could be hot tea, hot cocoa, any warm liquid will do the trick. Although, coffee is my go to choice in the morning. Got to have coffee.

@snowflakesav I am curious. On your long runs and you are overheated, do you tend to drink more liquids than normal? One reason for constipation I am aware of is dehydration. When your body needs water, it will start taking all available water from other areas to include our bowels. When our "waste" becomes drier, it becomes harder to push. I am just trying to figure out the connection.

As far as the starting your run depleted... anyone can learn more about this by doing a google search for "train low race high" or google "glycogen depletion training".

I absolutely agree...don't try anything on race day that hasn't been tried in training.

I don't drink a large amount while running or racing. I am one of those runners who should drink more. I had a couple runs this summer that pushed me into the heat stroke danger area (note to self about running on the Beach with no shade) I am definitely just getting too hot.

Yes... at my first marathon, I went RIGHT before the race. 5 miles into it I had to make an emergency pit stop. I also had a couple of long runs leading up to that marathon where I had to make emergency pit stops about an hour in. I do eat plenty of fiber and a moderate fat diet (P/C/F goal of 25/50/25%). I ate a LOT of fat leading up to that marathon, which may or may not have contributed.

For my first 50k last month, I was more strict about my diet leading up to the race and sticking with a high carb, low fiber diet. No issues during this race, but that's only n=1. I did put wet wipes in my pack just in case though.