Caffeine in gels makes it worse, if you use them whilst running. I don't know about the coffee and chocolote before a run- I tend to run on empty except a smoothie, unless I'm going for a long run, when porridge seems the best answer
Can you plan your route around toilets? petrol stations/ parks/ stations may have loos you can access- or do a loop that brings you nearer to home at the appropriate stage of your run?
I think it's a problem that gradually settles with training- but the immodiums are definitely the best approach on race day!
i used to suffer from the trots, had really bad cramps on a few of my runs. I do keep a food diary, i've had to cut out youghurt for one thing as that was causing problems i think and I make sure i'm regular (if you know what i mean)
Before an actual race, im not sure if its nerves but i tend to go before my run which is a plus. Maybe its just until your body gets used it all this running aswell
might have a big psychological element, try accepting it and forget trying to control it (not literally- that would be messy !) and it might right itself. It might not be running related, it maybe a coincidence that it started the same time you started running. Perhaps IBS or chron's or something similar but most probably not ? Also try eating what you fancy instead of what you 'think' is best for you, sometimesyour body knows exactly what you need and you should feed it accordingly in my opinion.
I have had a couple of 'near missess' shall we say... Now I stay clear of food for at least two hours before running I just have a banana one hour before a long run with a couple of pints of water. Then I make sure I sit on the toilet for as long as it takes (even twice with short interval) to make sure it is finally safe to go out...
...Finally, always take dummy paper...! I hope this helps
I find I'm worse if anything stresses me on my run - I'm usually okay up to 6 miles, but anything over that and I plan a route where I know there are toilets available (which reduces stress levels before I set out and whilst I'm running).
I eat only plain toast or porridge (with water, I don't like it with milk) before a run and let that settle for about two hours, and also have a protein shake. After that I drink water diluted with a little smoothie to bring the carb content up to about 5%. Annoyingly my OH never has any problems and can wolf down a big chunk of fruitcake and go straight out.
If I'm running after work, then I have an additional snack around 5 p.m.
I am worse if I am not properly hydrated and I find that upping the water I drink a couple of days before a long run helps too. Anything over 6 miles and I take a sports drink with me, although I usually water them down as a find them too strong flavour-wise.
On a run which is longer than an hour and a quarter (71/2 - 8 miles) then I take an immodium about two hours before the run (unless I'm doing laps which are close to home and I can make a detour if necessary, in which case I don't bother) and if I'm running over 10 miles, then I'll take another about an hour before.
As insurance, I check all race events to make sure there are toilets - if it's a half marathon and they are only at the start/finish line, then I won't enter! The two marathons I have done, I was absolutely fine with the couple of imodiums. You can take the melting ones with you which don't need water, but although they call them instants, they are only instants in that they melt instantly. They still take an hour to work!
The day before a long run I do avoid curries or anything with lots of pulses. If the long run is a race, when I get more stressed out, then I'll reduce the fibre for two to three days before. I'm not particularly fond of dairy, so I can't say whether this is an issue - some people find that it helps to avoid this.
I think the main trigger for me is stress - not necessarily the stress of being worrined about getting caught short whilst I'm out, but putting my body under the stress which occurs as a result of a tough training session. So for me, I do everything I can to aleviate stress and find planning is key; keep myself well dehydrated, watch what I eat the day(s) before, an in the few hours before; know my route and potential toilet stops; take immodium (or boots do a capsule which is cheaper and has the same ingredients) as insurance if necessary.
Unfortunately, there is no magic fix. Just trial and error to find out what lessens the instances, and ultimately find a routine which works best for you.
And remember, you are not alone. Happens to lots and lots of runners, just most suffer in silence!
Sorry to bring up this thread again....but I also occasionally struggle with this. It's been fine as I live out in the country, so there's plenty of hedges to jump behind! However I'm about to move down to London, so obviously a big change of scenery, and I'm getting nervous about what would happen if I get a bout of this whilst out running there. Is it usually ok to nip into a petrol station or somewhere? As I don't know the area at all yet I can't really plan a route where I know there will be toilets... will most parks have one somewhere? Bit unsure of what to do should I get a bit desperate! Thanks
Long runs at the weekend I'll eat bacon/eggs 5 hours before, wetabix 3 hours before and a banana half hour before. I'm generally fine unless I've been drinking the night before.
I struggle a little more running after work I think as I have less of a routine diet at work and also drink much more caffeine.
Having said ... one of the best runs I ever did was after I'd eaten chinese take away the night before, woken up 3 times in the night and had a bit more and then finished off the prawn crackers in the morning. Classy.
Moral of this story - think caffeine a big issue.
Ah and runwiththewind ... I live in London and I have stopped in petrol stations, train stations, pubs and hotels ... tbh, I think it helps being a girl in these situtations.
Caffeine, dairy, stress at work and too much mental rehersal for your training session/race are the enemies.
I'm sure that most trots are largely a result of adrenaline/nervousness/excitement.......
Oh and one last one.....chewing gum in conjunction with the above. Increased chewing when nervous/excited, swallowing more saliva = faster digestion. Most chewing gum packets say 'excessive consumption can have laxitive effects'.
But always try to pop a chewie after a race before congratulating fellow runners. Runners breath smells worse than runners trots!! Ha ha
Vicky - thank you! It's worrying me a tad, but I figue I'll just run in the nearest place!
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