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How To Deal With The Dirty Runner’s Trots

How To Deal With The Dirty Runner’s Trots

It is a frequent nightmare for all long distance runners:

You are pounding the pavement, making good time, feeling those endorphins cheering you on. Just as you hit the mid-point, you start to feel a little rumble in your guts. Trying to ignore it, you continue pushing yourself to finish the miles. But that rumble turns into a roar, and before you know it you are slowing down so you can clench your butt-cheeks and avoid a disaster.

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Welcome to the running trots, a gastrointestinal complaint that almost all distance runners experience, and yet hardly anyone speaks about. For first time racers, this can be an insanely humiliating realization. But it’s a really common occurrence for long distance runners.

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What Causes The Trots?

Experts say it could be the up and down motion, added to the force of your feet hitting the road, which stimulates the bowels. Others claim a lack of blood flow to the GI tract as it is instead diverted to the muscles needed to run. Some believe it is a simple matter of dehydration.

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More likely, it is a combination of these three factors alongside diet, your body’s familiarity with long runs (new runners often experience much worse trots than experienced ones), and the intensity of your workout. Just understand that many factors contribute to your bowels wanting to empty themselves somewhere around mile thirteen.

How To Deal (Without Dying Of Embarrassment)

It would be awesome to say this issue disappears over time, but the truth is that every runner is going to run into it occasionally, even after their hundredth marathon. You need to learn how to deal with the issue, without expiring from pure mortification.

  • You’ve Got To Relax – First of all, you need to calm down. Stress and anxiety can trigger gastrointestinal problems at the best of times, much less when you are taking part in activities that are known for causing it. Take deep breaths, center yourself, and realize that all runners get the runs on their runs, if you know what I mean. No one is going to judge you for it. Try to know in advance where the rest stops are so you can plan to use the bathroom and avoid having to relieve yourself in public arenas and televised events like these athletes did.
  • Plan ahead – Develop a system for relieving yourself before your run. Especially when training for a marathon, get into the habit of unloading your bowels before starting the race. It might not prevent all the GI problems your long distance run can induce, but the less that’s in there at the start, the less that will force its way out during the race.
  • Plug Yourself Up – It is possible to combat the problem with a bit of preparation, though at the end of it you are probably going to need some Preparation H. Constipation is a pretty effective – albeit, uncomfortable – solution to runner’s trots. For a couple of days before a big race eat plenty of high fiber foods: leafy vegetables, potatoes, white rice, white bread, etc. Nothing will be moving down there.
  • Just Let It Go – What did the legendary Paula Radcliffe teach us? If you gotta go, you gotta go. When you are running in a race it isn’t always feasible to make sure a bathroom is nearby. Making sure you go before the race could work, and at least make you less likely to unload in the middle of it. But otherwise, plan your runs on routes with public toilets along the way. Or run in a gym, or at home on a treadmill.

Everybody Does IT – Especially Runners

In the end, this is a very human, normal problem. It is also one that runners are tragically familiar with. When it happens to you, you can consider it a rite of passage!

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Last Updated on December 13, 2018

12 Practical Tips To Stay Fit For Christmas

12 Practical Tips To Stay Fit For Christmas

Christmas is approaching fast, and lots of people not only tend to ruin their usual diets, but they also gain a few extra pounds. Based on studies, the majority of people tend to gain additional weight during the holiday season that starts at the Thanksgiving Day and ends with the New Year celebrations. Excessive eating is claimed to be the main cause for the additional weight gain, but it is also due to lack of physical activity and exercise.

A lot of individuals out there tend to set aside their fitness routines during the holidays since they believe that they do not have enough time to perform their workouts. And because they feel guilty after the holiday season, most of the gyms and fitness centers are packed with fresh members. Always bear in mind that you can still enjoy the holidays and stay fit at the same time. If you want to stay fit during the holiday season, especially during Christmas and the New Year’s Eve, here are some useful tips that might help you:

1. Eat Before Heading Out

First, it is best that you eat something before heading out to visits, trips or family dinners. By doing so, you will no longer be tempted to eat a lot or overindulge yourself since you have already eaten. Skipping on meals is not a good idea either, because you will only be forced to eat more later.

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2. Select The Treats

Make sure to select the treats that you eat in a wise manner. You should choose something that you can only enjoy during the holiday season and not something that is readily available all the time.

3. Avoid Skipping Meals

Don’t skip meals, especially breakfast! Even though it can be tempting to skip on certain meals, believing that it will make up for the treats you consumed in the previous day, don’t do it because it will only lead to counterproductive results.

4. Drink With Moderation

It is best to regulate your drinking since alcohol, coke or other juices will only add more calories to the ones you already eaten!

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5. Be Active

You should still perform your fitness routine whenever possible and if you can’t do that, simply walk more, park your car some distance away from the store or just use the stairs!

6. Get Out Of The House

Make the holidays a family affair and plan outdoor activities where everyone is involved. Even a snowball fight in the backyard will burn a lot of calories and will keep the children entertained.

7. Don’t Skip Your Strength Workouts

Always remember to perform your strength training in order to maintain that muscle mass you worked hard to get. You might be tempted to use lightweights and just do some cardio, but you can burn just as many calories by lifting weights. And with all of those extra stakes you had on the holiday meals, you might even gain some extra muscle. And this is much better than gaining some extra fat.

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8. Set Realistic Goals

You should set realistic exercise objectives. Aim for at least half an hour per day and you will be very happy when you will achieve that. If you plan one hour or more and not achieve it, you will only end up disappointed.

9. Enjoy Yourself

Also make sure to set realistic diet plans! Trying to restrain yourself totally from some foods will only make you eat more. Feel free to enjoy the treats that you really love, but in small portions.

10. Drink A Lot Of Water

This can satiate your appetite as well as keep you hydrated at all times. And it will also prevent a possible hangover if you overdo it with alcohol.

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11. Eat Less And More Often

Distribute your meals evenly throughout the day, and do not eat everything at once.  Instead of having 2 enormous meals, have 5 small ones.  Eat your dinner earlier and have a nice walk before going to bed.

12. Prioritize Your Workouts

Try to do them early in the morning while everyone else is still sleeping. This way you will also avoid remarks like “Oh, come on! It’s Christmas…”

So there you go! Twelve simple tips that will help you avoid gaining weight during the winter holidays, but will also allow you to enjoy yourself and have a great time with your loved ones.

Happy Holidays everyone!

Featured photo credit: rawpixel via unsplash.com

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