Runner's Trots... how to prevent?

EliseTK1
EliseTK1 Posts: 483 Member
edited November 19 in Fitness and Exercise
Ugh... I hate having to ask about this, but it's pretty important to me to not sh** myself or lose 20 minutes in the porta potty during the marathon in January. I've just discovered that I'm susceptible to runner's trots. Anyone had this problem? How did you train your gut to keep it together? I started having this issue towards the end of my last 7-mile run. (I did drink ~3 glasses of wine the night before, so I won't ever be doing that again.)
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Replies

  • dawson002
    dawson002 Posts: 170 Member
    I wish I could offer advice but unfortunately I'm suffering the same.

    Its really starting to annoy the hell out of me....literally every time I go for a run I get a code brown!
  • The_Enginerd
    The_Enginerd Posts: 3,982 Member
    Experiment and figure out what diet triggers, if any, cause issues for you. Any large, spicy meals cause issues for me the following day, even without running. Mexican or Indian the day before a long run, never again...
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    I find I "feel" it but if I do stop I really don't have to go...

  • sbedwards1077
    sbedwards1077 Posts: 32 Member
    3 glasses of wine will make me sh** myself every time. I have learned through trail and error what makes my stomach act up. I know that if I eat anything fried or mexican the night before a long run, I need to make sure there are bathrooms on my route. I also had to eliminate coffee the morning of a long run. I also have to be careful about what fuel I take during the run.
  • WhitneyDurham777
    WhitneyDurham777 Posts: 71 Member
    I used to used to use a rectal suppository a few hours before races to make sure everything was cleaned out. I know a bit graphic, but it worked for me. Also I don't go for the big carbo load the night before. Treat long runs like race days. Watch your diet the day before a long run and when you figure it out repeat it race day. The key to a big race is to make it as normal and routine as possible. I wish that I always followed this advice. I remember drinking to much the night before a number of my races and ending up having a really bad day.
  • jjpptt2
    jjpptt2 Posts: 5,650 Member
    edited June 2017
    I make sure I go to the bathroom before the race... usually at home/hotel. Then I start out with little to nothing in my stomach, and rely on foods I know I can trust during the race. It's kind of a fine line to walk because it's so easy to get behind on nutrition/hydration, but I've only ever ended up in the porto once, so...
  • VioletRojo
    VioletRojo Posts: 597 Member
    Try to train your body to relieve itself before you run. If I haven't gone to the bathroom before a run I'm sure to have intestinal distress. But if I'm empty, there's no problem
  • BrianSharpe
    BrianSharpe Posts: 9,248 Member
    VioletRojo wrote: »
    Try to train your body to relieve itself before you run. If I haven't gone to the bathroom before a run I'm sure to have intestinal distress. But if I'm empty, there's no problem

    ^^^^ That's pretty much it. At the risk of TMI I don't run in the morning until after the coffee has kicked in and I've had my morning BM.
  • Muana1005
    Muana1005 Posts: 172 Member
    A natural laxative the night before helps my husband.
  • rsclause
    rsclause Posts: 3,103 Member
    As they say "don't do anything different on race day" its just not a good time to experiment.
  • Steff46
    Steff46 Posts: 516 Member
    I've found that if I get up earlier in the morning that I have time to let the coffee kick in and have that BM :) sometimes two BMs if I'm nervous. I treat long runs, long bikes, and races the same......I get up early (say 5 am) and that usually works for me!
    One thing that really works for me (not promoting it just saying it works for me)....if I keep feeling the poop urge as it gets closer for me to leave the house for my long workout I take a sliver (just a tiny piece) of an Imodium pill. The small dosage doesn't dehydrate me or stop me up for days. And it's probably psychological anyway ;)
  • MeanderingMammal
    MeanderingMammal Posts: 7,866 Member
    Coffee on an empty stomach.
  • JessicaMcB
    JessicaMcB Posts: 1,503 Member
    For my last marathon I used Immodium (two 30 minutes pre-race, one as the gun went off) and it worked perfectly. I wouldn't make a habit of using it for training but in race it did the job
  • twinmom_112002
    twinmom_112002 Posts: 739 Member
    JessicaMcB wrote: »
    For my last marathon I used Immodium (two 30 minutes pre-race, one as the gun went off) and it worked perfectly. I wouldn't make a habit of using it for training but in race it did the job

    I have done this in the past as well. What is working for me now is to eat consistently (ie learn what makes your stomach happy) and run routes with bathrooms. I am running San Fran as my first marathon BECAUSE there are lots of bathrooms on the route :smile:
  • ritzvin
    ritzvin Posts: 2,860 Member
    I would suggest not eating anything complex for fuel right beforehand. Starch syrup/sugar-based (like gels, gummies, that sort of thing) stuff will be safe to have for most people during/immediately beforehand; but you'll want to leave plenty of time to digest anything else before the race).

    Also- find out what electrolyte/fuel solution will be available (ie gatoraid or ?) and make sure you can tolerate it before the race if you plan on using it.
  • spiriteagle99
    spiriteagle99 Posts: 3,745 Member
    edited June 2017
    Try to figure out what triggers stomach upset for you. Fiber, spicy food, dairy, sugar etc. might be triggers. Consider your long runs as rehearsal for your race. Write down foods that work and those that don't. Some people have problems with Gu that has caffeine. Some have problems with Gatorade during a run. Practice everything. If you are going to try Immodium, do it on your longer runs before the race.
  • nowine4me
    nowine4me Posts: 3,985 Member
    I typically have to go about 15 mins into my run, luckily -- there is a. Lean public toilet on my route. On race days I get up Really early (like 4:30) and do a short run to help get things moving, then pound Imodium. DO NOT eat Halo Top the night before a race. Learned that one the hard way.
  • Djproulx
    Djproulx Posts: 3,084 Member
    I suffered from this issue in the past. As a result, my coach had me practice a breakfast and fueling routine during run training this winter to prepare for a marathon this past March. The routine I settled on is this: The day before the race, I consume my largest meal at breakfast, including whatever amount of carbs I'd like. Then I eat lightly at lunch and dinner, specifically avoiding any alcohol, dairy or foods that are prepared with any type of sauce or gravy.

    On race morning, I eat breakfast and drink coffee at least 2 hours before race start, so I have time to clear my bowels. (for triathlons, that means I eat breakfast around 4am) I no longer eat whole oats and yogurt at breakfast, but instead I consume simple carbs for breakfast, such as a plain white bagel with honey and banana slices.

    During the race, I wear a hydration vest that includes my liquid fuels, gels, etc, as well as baby wipes, imodium and ibuprofen. That way, I'm not worried about what to do in case I have to hit the porta potty.

    During your training, be sure to practice consuming fuels and liquids you intend to take in during the race. That way you'll find out what you like and also what you don't tolerate well. For example, I learned that I don't like to mix chocolate GU gels with the lemon lime flavored EFS fuels, and I also get queasy if I try to consume GU's after about 10 miles of running. So I switched to honey stinger waffles and I no longer had any gastric distress during long runs.

    Good luck.
  • OldAssDude
    OldAssDude Posts: 1,436 Member
    I usually just hammer a cork up my butt before the workout...:)
  • neilhoopy
    neilhoopy Posts: 280 Member
    Dioralyte..comes in sachets..drink it up
  • EliseTK1
    EliseTK1 Posts: 483 Member
    You guys are amazing- thanks for all the great advice! My next long run will be Saturday morning, so I'll keep track and try some of these tips in the days leading up to and during the run. Fingers crossed!
  • Hamsibian
    Hamsibian Posts: 1,388 Member
    edited June 2017
    Honestly? Other than food triggers and drinking coffee, just wear a pad or depends. It might not stop you from going to the bathroom, but at least there is some protection to relieve the anxiety of trotting.
  • KeepRunningFatboy
    KeepRunningFatboy Posts: 3,055 Member
    Some things I've learned in 38 marathons and 72 half marathons -
    No dairy, no milk, no yogurt in the 2 days leading up to event.
    I also find that the processed energy bars, and bars that contained whey, also seem to cause me serious issues with runs.

    Now I eat a WFPB diet, tons of veggies and fiber, and therefore I go at least twice a day, but the day before a marathon I will tend to eat a subway sub or a Panera bread pasta and it seems better.

    I honestly find race morning nerves seem to help with a pre-race BM.
  • EliseTK1
    EliseTK1 Posts: 483 Member
    So... I tried multiple things for my last run including altering my diet the day before/day of, "going" (twice!) prior to my run, and drinking a ton of water the day before/during to ensure I was fully hydrated. I even avoided alcohol the entire week.

    I made it 8.4 miles before having to run to the bathroom. Lost an entire ten minutes to that. Not pleasant, not conducive to a good race.

    Next time I'm getting a little more aggressive and going the Imodium route. I'm also going to go low fiber for two days prior to the long run. I had no idea how difficult it is for me to eat less fiber- I'm going to have to plan this better.

    Anyone who's dealt with this- are you able to run afterwards, or do you continuously develop pain/have to "go"? I didn't even try to keep running after because I didn't want to trigger it again.
  • amehh91
    amehh91 Posts: 1,282 Member
    I suffer horribly and all I can suggest is to play around with your food and drink the day(s) before and day of? I've not run further than 10k so can't comment on coping with marathon distance but things I've found that help me:
    Going to the loo that morning! I'm almost guaranteed to not have a problem if I've already had a bowel movement. Also, interestingly, if I run the day before and have the trots, I'm unlikely to get them the next day.
    Limited food beforehand - I now have a cereal bar (max 2.9g fibre) and run about 1.5-2hrs after. I recently ran a 10k starting 12:40pm so I had a few spoonfuls of scrambled eggs and 1 piece of toast instead or I would have been starving!
    Drinking plenty all the time, but not loads pre-run. If I'm not running, I typically drink at least 750ml by 9am but if I am running, I'll cut that in half. I drink between 2.25l and 3l water a day (not including other drinks)
    Limiting fibre the day before!

    If I had a longer race such as a half or full marathon, I'd need to experiment further but this has at least made 95% of my 6 mile runs comfortable. I've read about taking Imodium before a race if it's an issue for you - not saying it's right but it's definitely something I'd consider although if potentially try that out on a run beforehand as well to see how that would make you feel during and after.

    Not sure of any of that waffle is any use but good luck!
  • 30kgin2017
    30kgin2017 Posts: 228 Member
    What works for one person doesnt work for another so its def trial and error. I drink heaps of water the day before and that usually means an extra BM late in the day. Night before I usually try have fairly bland food and I dont carbo load just an ordinary meal. Last race was fish & veggies (and I stole a few fries from my kids).

    Race day I have a can of coke (not a coffee drinker) and a chocolate milk- no solids before I leave the house (usually 45min prior to start time). It sounds like a gross mix in the stomach but for me it works really well.
  • Legs_McGee23
    Legs_McGee23 Posts: 116 Member
    Immodium. I've been running for years and it's never been an issue ... until my marathon last summer. And now I take an Immodium before each race (half or longer) and I haven't had to make a single pitstop.
  • crushingitdaily12345
    crushingitdaily12345 Posts: 577 Member
    Find a bush? lol
  • FatMoojor
    FatMoojor Posts: 483 Member
    have an easy, light meal early the night before. Give your system time to work on it and then get up nice and early on the day of the race and have a couple of large strong coffees. Give it 30 mins or so and you should be well and truly empty.
    This has got me through, halfs, marathons, 30 milers and 50 milers.
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