If you’ve been running long enough, you’ve either experienced it yourself or heard horror stories from fellow runners. Runner’s trots. That sudden, urgent need to find a bathroom mid-run. It’s not exactly the topic that comes up in post-run coffee chats, but it’s a very real struggle for many runners.
What Causes Runner’s Trots?
There’s no single reason why some runners struggle with mid-run GI distress while others don’t. It’s usually a combination of factors, and figuring out what’s triggering it for you can take some trial and error.
Blood Flow and Digestion
When you run, your body prioritizes sending blood to your working muscles. That means less blood is available to support digestion, which can slow things down or cause irritation. Some runners are more sensitive to this shift, leading to an upset stomach or an urgent need for a bathroom break.
The Jostling Effect
Running shakes everything up, and if your digestive system isn’t fully settled before you head out, that movement can push things through faster than you’d like. Long runs and harder efforts tend to make this worse.
Hydration and Electrolytes
Dehydration can slow digestion and lead to cramping, while overhydrating can flush out electrolytes and trigger diarrhea. If you’re not balancing fluids and electrolytes properly, your gut might protest.
Nutrition Choices
What you eat before a run matters. High-fiber, high-fat, and dairy-heavy foods can be hard to digest, especially in the hours leading up to a workout. Artificial sweeteners, caffeine, and even some sports gels or drinks can also be culprits.
Stress and Anxiety
Ever notice how pre-race nerves send you straight to the porta-potty? The gut-brain connection is strong, and stress can speed up digestion in ways that aren’t ideal mid-run. If you tend to feel anxious before workouts or races, your gut might react accordingly.
How to Avoid Runner’s Trots
The good news is that you don’t have to accept runner’s trots as an inevitable part of training. A few adjustments can make a big difference.
Time Your Food Right
Give your body at least two to three hours to digest a meal before running. If you need a snack closer to your run, go for something low in fiber and fat, like a banana or a small piece of toast with a little peanut butter.
Keep a Food Log
If runner’s trots are a regular issue, start tracking what you eat and when symptoms occur. You might notice patterns, like certain foods causing problems or a specific timing issue with meals and runs.
Dial in Hydration and Electrolytes
Make sure you’re drinking enough throughout the day, not just right before a run. If you’re running long, experiment with electrolyte drinks or salt tabs to see if they help balance hydration without upsetting your stomach.
Train Your Gut
Your digestive system adapts just like your muscles do. If you plan to fuel during races, practice taking in fluids and nutrition during training runs to get your gut used to processing fuel on the move.
Manage Stress Levels
If pre-run anxiety is part of the problem, try deep breathing, mindfulness, or a consistent warm-up routine to settle your nerves before heading out.
Have a Bathroom Plan
Sometimes, despite your best efforts, things happen. If runner’s trots have been an issue in the past, plan your route around known bathroom stops or carry a small pack of wipes just in case.
Runner’s trots might be embarrassing, but they’re also common. The key is to figure out what’s triggering them for you and make small adjustments to your routine. A little trial and error can go a long way in keeping you comfortable and focused on your run instead of scouting for the nearest restroom.