She Strengthens

The Uncomfortable Truth About Running and Pooping

Why Do Runners Poop More?

It’s a topic many of us would rather avoid, but for runners, it’s a harsh reality: pooping on the go. Whether it’s during a casual jog or a competitive marathon, the pressure to perform can lead to, ahem, unexpected bowel movements. So, what’s behind this phenomenon?

Exercise Stimulates Your Gut

When you exercise, your internal “poop factory” goes into overdrive. Your upper gastrointestinal (GI) tract becomes more active, increasing the risk of, well, accidents. Additionally, your body diverts blood flow away from your digestive system to fuel your muscles, which can lead to diarrhea or constipation.

Hydration Plays a Role

Drinking plenty of water during a run can soften your stool, making it easier to, ahem, expel. However, if you drink too much too quickly, it can lead to a desperate search for a bathroom mid-run.

Nerves Can Make It Worse

Race day jitters can exacerbate the problem, either by increasing or decreasing bowel movements. It’s a vicious cycle: worrying about pooping can make you more likely to poop, while also potentially leading to constipation.

How to Minimize the Risk

While there’s no foolproof way to avoid pooping on the go, there are some strategies to reduce the likelihood:

• Drink plenty of water: Aim for an extra eight cups a day to promote regular bowel movements.
• Eat a high-fiber diet: But reduce or eliminate fiber intake a few days before a long run or race.
• Warm up with a drink: Consume a warm beverage, like coffee or tea, to stimulate your gut and encourage a pre-run bowel movement.
• Experiment with supplements: Try fiber supplements or energy gels during training runs to see how your body reacts.
• Avoid new foods on race day: Stick to familiar foods that won’t upset your digestive system.
• Plan ahead: Wake up early, eat a light breakfast, and allow time for a pre-run bathroom break.

Runners Share Their Secrets

From waking up at the crack of dawn to drink tea and use the bathroom, to carrying toilet paper in their shorts pocket, runners have developed their own strategies to cope with the unpredictability of pooping on the go.

The Bottom Line

Running and pooping may not be the most glamorous topic, but it’s a reality many of us face. By understanding the reasons behind this phenomenon and taking steps to minimize the risk, you can focus on what really matters: crossing that finish line with dignity intact.