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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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Kevin Jones

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Last Updated on January 21, 2020

The Best Way to Create a Vision for the Life You Want

The Best Way to Create a Vision for the Life You Want

Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

your vision of where or who you want to be is the greatest asset you have

    Why You Need a Vision

    Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

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    How to Create Your Life Vision

    Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

    What Do You Want?

    The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

    It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

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    Some tips to guide you:

    • Remember to ask why you want certain things
    • Think about what you want, not on what you don’t want.
    • Give yourself permission to dream.
    • Be creative. Consider ideas that you never thought possible.
    • Focus on your wishes, not what others expect of you.

    Some questions to start your exploration:

    • What really matters to you in life? Not what should matter, what does matter.
    • What would you like to have more of in your life?
    • Set aside money for a moment; what do you want in your career?
    • What are your secret passions and dreams?
    • What would bring more joy and happiness into your life?
    • What do you want your relationships to be like?
    • What qualities would you like to develop?
    • What are your values? What issues do you care about?
    • What are your talents? What’s special about you?
    • What would you most like to accomplish?
    • What would legacy would you like to leave behind?

    It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

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    What Would Your Best Life Look Like?

    Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

    A few prompts to get you started:

    • What will you have accomplished already?
    • How will you feel about yourself?
    • What kind of people are in your life? How do you feel about them?
    • What does your ideal day look like?
    • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
    • What would you be doing?
    • Are you with another person, a group of people, or are you by yourself?
    • How are you dressed?
    • What’s your state of mind? Happy or sad? Contented or frustrated?
    • What does your physical body look like? How do you feel about that?
    • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

    It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

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    Plan Backwards

    It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

    • What’s the last thing that would’ve had to happen to achieve your best life?
    • What’s the most important choice you would’ve had to make?
    • What would you have needed to learn along the way?
    • What important actions would you have had to take?
    • What beliefs would you have needed to change?
    • What habits or behaviors would you have had to cultivate?
    • What type of support would you have had to enlist?
    • How long will it have taken you to realize your best life?
    • What steps or milestones would you have needed to reach along the way?

    Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

    It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

    Featured photo credit: Matt Noble via unsplash.com

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