Tired of being sidelined by runner’s diarrhea?
Here’s what experts recommend to get you back on the road.
Rather, runners diarrhea is diarrhea that has been induced by exercise, according toDr.
Photo:Adobe Stock
Christopher Mohr, Ph.D., RD., co-owner of Mohr Results.
Texturally, runner’s diarrhea is often more watery than run-of-the-mill stuff, says Dr. Mohr.
(FTR: Incontinence of stool is a fancy way to say poop your pants).
What Causes Runner’s Diarrhea, Exactly?
As far as runners diarrhea is concerned, you cant point your finger at justoneunderlying cause.
Its multifactorial, says Dr. Bulsiewicz.
One of the main causes is that running literally jostles your insides, says Dr. Mohr.
What Causes Runner’s Diarrhea?
The blood flow changes that accompany exercise are also thought to play a role.
When you run, the body has to direct blood to your extremities, explains Dr. Mohr.
Thats because overallblood volume dropswhen an individual is dehydrated, which means there is less blood overall.
Meanwhile, high-fiber foods can rev your gut and speed upthe passage through the stomach and intensities.
Ahead, 6 expert-backed tips for reducing your risk of runners diarrhea.
As such, he recommends finding which pre-run snacks and meals that work for your body.
A simple slice of toast or banana will serve you well here.
Its super important to see to it youre well-hydrated before you head on your run, says Dr. Mohr.
Consider electrolytes
Staying properly hydrated doesnt start and stop with fluid intakeelectrolyte balance matters, too.
Electrolytes play a crucial role in fluid balance,Chris Ryan, CSCS, NSCA-CPTpreviouslytoldShape.
As your runs get longer, replenishing electrolytes is essential for maintaining proper overall hydration.
When youre on the go, sports drinks (think: Gatorade and Powerade) andelectrolyte-packed powderscome in handy.
Thehour-markis usually when an individual uses up their glycogen stores, which the body relies on for easy energy.
Options withoutcaffeine, sugar alcohols, and fructose are the least likely to cause GI-distress.
This is accomplished by eating plenty of plant based and fibrous foods and considering a dailyprobioticandprebioticsupplement, he says.
As such, she suggests people prone to runners trot wear looser clothing while logging miles.
Trying to hold it in can lead to cramping, he says.
Not to mention the risk of shitting your pants (er, leggings) isnt zero.
Reducing intensity of your run will reduce the stress on your digestive system, she explains.
Youll likely also want to focus on your electrolyte and water intake following your flux.
In fact, dehydration is the most severe threat of diarrhea, per theWorld Health Organization.
How you choose to re-hydrate matters, too.
Do not make a run at “fix” your dehydration by chugging two electrolyte packets, says Jones.
This can exacerbate pre-existing fluid imbalances and actually lead to more diarrhea, she says.
You should also consult a healthcare provider if your stool is bloody.
