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Up to 50% of runners suffer from runner’s diarrhea, causing loose stools and a desperate need to defecate. Experts suggest avoiding high-fiber, gas-causing, and lactose-based foods, as well as sugar alcohols, fatty foods, and caffeine before a run. Tight clothing and energy bars can also exacerbate the problem.
Many runners, especially those who participate in marathons, suffer from runner’s diarrhea. The condition, also known as “runner’s trot,” causes loose stools and makes the runner feel a desperate need to defecate, both during the run and immediately afterwards. One estimate says the uncomfortable, embarrassing condition affects up to 50 percent of runners. Experts are uncertain as to the cause, but advice is available on preventing runner’s diarrhea and ways to reduce the incidence and keep a runner on course rather than in the bathroom.
Much of the advice is about making changes to a runner’s diet. Foods high in fiber should be avoided for 24 hours before a scheduled run, as should foods that cause gas. Another possible culprit that should be avoided is sugar alcohols, a kind of sweetener found in sugar-free food products, such as ice cream, candy, and some sugarless gum. Some experts suggest that a runner should also avoid fatty foods and caffeine for about three hours before a race, and some runners may find they need to avoid these substances for as long as six hours. It’s also recommended that you completely abstain from eating for a couple of hours before a run.
Advice for runners who are trying to avoid runner’s diarrhea also includes taking precautions with lactose-based products, such as dairy products, because lactose can cause diarrhea in some people. Runners should also be aware that energy bars can lead to diarrhea, as well as dehydration. Drinking fluids is important, but a runner should forgo any hot beverages, which can speed up digestion.
Runners fearing a recurrence of runner’s diarrhea may want to take extra precautions with the fit of their clothing because clothing that is too tight can exacerbate the problem. Another safeguard would be to limit the length of the run until you see improvement. If the problem persists, a visit to a doctor may be required to obtain anti-diarrheal medication. Some runners simply make sure they know the location of the restrooms along the course before starting.
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