38 replies to this topic

[richardegg]

Hello all,

Sometimes I find that once I have been running for about 40 min or so I get runners belly. Sometimes I am able to hold it in, sometimes I have to stop the run and find a toilet (or bushes...). I have a theory it may be lactose related, for my mum is lactose intolerant, and I may have gotten it from her, and the only time it has been 100% absent is where I have been on a vegan diet (that included no dairy). Other theories also include - chewing too much gum, eating fatty foods the night before etc.

Have other cool runners had runners belly and overcame it? What did you do?

[Kato]

I always carry toilet paper.  That helps.  You're GUARANTEED an upset tummy without it.

[Suzy]

What time of day are you running? Have you eaten much in the hours beforehand?  Have you "been" before you start running?

I find that if I run first thing in the morning and I've been able to have a good toilet movement before I head out I experience no problems.
However, if I run in the afternoon and I have a whole days worth of food in there and I almost always have problems.
Timing is everything.

[slowmo]

I had this two or three years ago: the runs on almost every run - usually after about half an hour. I became expert on toilet locations and opening / closing times in the local area.  It continued for several months but then spontaneously resolved. I've no idea why.

If you search on CR you'll find that runs on the run is not an uncommon complaint and that there are various suggestions as to causes. I've wondered if there can be a psychological component to it sometimes, ie. a self-fulfilling anxiety.

Not sure whether it would have anything to do with lactose intolerance. I became lactose intolerant a few years ago following a bout of giardia or similar. This was a year or two before I took up running. Perhaps it makes you more susceptible, but if so it was a temporary effect in my case.

Kato speaks wise words.

slowmo

[walker1st]

years ago I already posted my reply to sane question, but will try to repeat it here.

Most humans have slow digestion production line. From the time of food delivery to the body, to the time of delivering the final product out of the body,
the time delay is 48H average, but ideally should be less than 24H.

so for the average 48H production line, what is the situation : with 3 big meals a day and another 3 snacks per day, within 48H the production line holds about 6 big and 6 small unfinished products.

as the production line gets the strong long lasting vibration (running), the unfinished products get moving bit faster and at least of gets out soon.
Instead of complaining, you should be celebrating, that at least 1 load is not rotting inside you as long as usual.

[runhard]

I think the point is he has 'the runs' whilst running.  Please correct me if I am wrong and it would be a problem if it was solid!  

Everyone passes at somestage. I note before races many people (from what I have heard from friends) have 'the runs' so I was putting it down to nerves. As for training, not sure. I can relate though especially after I got Giadia over christmas.

RH

[Flash187]

Ive heard the same explanation that walker1st posted here.. physiologically, running not induces ha but gives a gentle nudge to the digestive process...

I also found that by changing the food I had prior to strenous workouts that Ive practically eliminated the need to rush for the loo at the end of a run..

[KiwiShazza]

Have had this problem in the past, usually after an hour or so of running.  To play it safe, can't go past the Tena or Depend disposable panties (for men and women).  Won't elaborate anymore on that!

Did read in Runners World sometime ago that coffee tends to push "things through" abit quicker hence can cause this.  So have stopped drinking it before a run and has helped.  I do try to have a hot cup of tea maybe an hour before a run so does the same thing and you are therefore able to go to the toilet before the run.

[Okmum]

My better half often goes running if he is feeling 'sluggish' as he can 'go' up to 3 times in an hour whilst running. Whilst I can see it being very annoying I guess like walker1st said - it's better to be out and perhaps even healthy. A top sportsperson told him to cut down in fibre a couple if days out from a 5 hr race he did. He does eats lots if fibre but it worked for his race!

Edited by Okmum, 21 March 2012 - 08:37 PM.

[Ponytail]

I've heard about this but it doesn't affect me, personally.  I run first thing in the morning with no brekkie and no dinner the night before, that said, I have to pull into a local servo on my run route (for a number 1) and it does my head in that people see me rushing for the loo probably assume that's what I'm there for...  "I'm a lady"!

[pjay]

I almost always run in the morning without brekkie thus virtually eliminating unexpected eliminations.  Another benefit of this regime appears to be that the body is forced to utilise almost exclusively fat reserves while running as glycogen is not  available from a partially filled stomach. It really doesn't matter how hungry I feel just before running because once I'm out the door the body quickly ignores stomach messages and focuses instead on moving.

[Trooper]

<sub>I won't go into the lurid details, but suffice it to say that certain 'experiences' now mean that  when I'm going to be any further than 30 minutes from home I always run with paper and plan a route according to this excellent service (tax dollars being put to good use): http://www.toiletmap...au/Default.aspx

It doesn't always happen, but when it does it's very resassuring to know where the available facilities are.

Happy running</sub>

[Bellthorpe]

 pjay, on 22 March 2012 - 09:10 AM, said:

I almost always run in the morning without brekkie thus virtually eliminating unexpected eliminations.  Another benefit of this regime appears to be that the body is forced to utilise almost exclusively fat reserves while running as glycogen is not  available from a partially filled stomach.

You're running on glycogen stored in your liver and muscles.

[Ultramouse]

 Bellthorpe, on 22 March 2012 - 01:51 PM, said:

 pjay, on 22 March 2012 - 09:10 AM, said:

I almost always run in the morning without brekkie thus virtually eliminating unexpected eliminations.  Another benefit of this regime appears to be that the body is forced to utilise almost exclusively fat reserves while running as glycogen is not  available from a partially filled stomach.

You're running on glycogen stored in your liver and muscles.

Ah, the old, "running in a glycogen depleted state or running in a fasted state," question.

[maryclaire]

I run in the morning before breakfast, and ALWAYS spend time in my bathroom before starting the run - however in my case, this makes no difference.  I can still be struck down by the sudden, urgent need to find a loo.

I find that the need to "go" during a run is cyclical.  I will have a week or so where it strikes during every run, and then several months where there is no issue whatsoever.  I can't see a pattern to how this cycle plays out.

[TopEndChick]

I have struggled with the belly since i started running and found lots of dietary intolerances along the way.
In the past two weeks I have dropped my sugar intake (mostly fructose) by half and I'm finding that the need to go during the morning run has also decreased. I'm also finding that I can get through my morning run without a snack first (it was previously corn thins and a little banana).

My last long run was still a bit tricky but I had eaten a fairly large meal the night before. During the run, I refueled with low fructose muesli bar without any hassles. Gels are the devil for my system!

Maybe see if there is a pattern to your stops,  especially around distance and any food or drinks taken on board...
Also, study the Mara map so you know where the toilets are located! Will make it a lot easier to plan a stop if you need.... And pack some easy to access toilet paper.. Less time wasted the better!

[Ponytail]

Read any nutrition topic on CR and you will see just how different everybody's body/digestion/metabolism is but it is a cause of huge debate!  Different strokes for different folks, I guess!

[Mick]

 walker1st, on 07 February 2012 - 04:57 AM, said:

Most humans have slow digestion production line. From the time of food delivery to the body, to the time of delivering the final product out of the body,
the time delay is 48H average, but ideally should be less than 24H.

No way for me !

I have seen the evidence that what I have eaten at 6pm is gone by 6am the next morning, so less than 12H for me.

So unless I've had a midnight snack or breakfast there is NOTHING in mine ...

If I run in the afternoon I normally have to go again after warmup.

[iangallagher16]

never once had this issue, not even during ultras. however my missus gets it from a 15 minute jog round the block so we are all different

[richardegg]

Thanks all; this week have been on a 14k and a 17k with no dramas at all. Have eliminated lactose from the diet, as well as artificial sweetners, other junk food, saturated fats etc. as much as practical. Going for 34.7k tomorrow, final hit-out before canberra; hopefully won't have to go potty......

[Supersam1979]

I find on the day of a race, that after eating brekky I using the loo, I pop two imodiums and am not worried even if on a really long ultra. Don't do it during training mind - just racing insurance policy.
I also run in the tri shorts always and if needing a number one, just chuck some water on and go. Takes some practice to go on the run, but this works for me the best.

[richardegg]

Well, bugger it, I had to go, didn't I?? @ 19km mark. Have been having too much added sugarlately to get the carbs up, probably, so that has since been removed (i.e. sugar added into coffees, cereals etc.). I also used gels for the first time; will just stick with the GU brew that will be served on race day.

[cappy]

Just to add another to the "runs" count....

I need to have done #2's before I head out first thing in the morning (brekkie or no brekkie) or I am guaranteed to need to find a porcelain friend from about 40mins onwards. It often takes me a good 30 mins after getting up before I have movement down there, so on my Saturday long run where I set off at 5am, I cannot go beforehand (because I can't be bothered getting up much earlier) so I know every toilet location on my long run course. It's pretty inconvenient actually as it's always hard to guess how much impact the ~5minute rest has had on my run and in particular my last 10K pace.

God Bless 24/7 McDonalds!

Quarter Pounder? Yep!

[Ponytail]

LOL, at first look, I thought this last post was posted by "crappy"!!

[Swink]

I'm so glad I'm not the only one this happens to. It is very reassuring to find myself amongst good company!

[Jimmy4990]

I have had this problem. Training is fine as home is never too far away. Raceday means I have had to experiment. As mentioned by iangallagher this condition is "random" therefore so is the solution. I have had good success with this method.

Race Eve - Protein & Complex Carbs only. Early dinner, about 3pm. No Sugar basically.

   Vegemite on Toast & Coffee about 4 hrs prior to take off. I have tried the glass of warm water with no success. Coffee seems to do the trick for me.

  Gels, gatorade, fruit, lollies etc on the run. No negative effect. About 15 hrs of only simple, low GI foods works for me. Avoid Garbo Loading.

Good Luck

[messyjessy]

Love this topic.  I'm the same - I run early 5.30-6am. Its too early for brekkie but I still will not leave the door without having squished one out.  I still have had times where I've been looking around at people's back gardens wondering if they'll believe it was a naughty stray dog.  Seriously.  I mostly do 10k runs but this morning I did a 20k and checked out the toilet map.  

I ate dinner early last night - around 5pm, had toast and honey (no butter) about 1h30 before starting run this morning. I ran the whole 20K feeling great, no tummy rumbles at all.  However, the second I reached home I literally dove onto our ceramic throne and whooooa, it was not normal, put it that way!  I felt totally normal afterwards.

[RunningMum11]

Thanks Jimmy4990

I have been having trouble on my last 2 longer runs ... which were both around 1.5 hours. I normally have a very high fibre diet so I think this may be part of the trouble ...so have decided to do a short run today as a lead up to GTR2012 on Sunday and hopefully tummy will behave itself .. I'll try your suggestios for Race Eve etc and hopefully that will  help.. ...

Going out shortly .. before the day gets away from me...hope tummy behaves..

[RunningMum11]

 Flash187, on 10 February 2012 - 09:48 AM, said:

Ive heard the same explanation that walker1st posted here.. physiologically, running not induces ha but gives a gentle nudge to the digestive process...

I also found that by changing the food I had prior to strenous workouts that Ive practically eliminated the need to rush for the loo at the end of a run..

may I ask what you changed the food to Flash 187? As it would be great to run on Sunday in the GTR 2012 without having No. 2 issues...

Edited by RunningMum11, 30 April 2012 - 12:39 PM.

[Rapunzel]

For me, this seems to come and go with no pattern whatsoever. (I have some mild lactose intolerance, but there doesn't seem to be a link with ingestion and running/digestion/toilet issues.)

But today, there was a new version: set out for 20km of hill and trail; got to 13km, needed a toilet break. Had a few mouthfuls of water before setting off again... and within 2km felt like vomiting. This has never happened before. Very weird. Did not actually vomit, and the feeling passed, but I quit at 18km, a little shy of target.

[Whippet gal]

I have had problems with this for about 18 months - almost all during races.

I've tried changing my diet (which is generally very high in fibre), eating different food before the race, not eating before the race, eating earlier before the race, coffee to get things 'started', hot water - nothing has worked. I can go to the toilet four times before racing and still have to pull over during the race. It's happened in my last three marathons (in one causing me to lose the 2:50 pace group, grrr) and it's not fun!

I think (in my case) nerves has a lot to do with it (I get REALLY nervous before any sort of race, even the little ones), combined with the fact that it now constantly plays on my mind which may make it a self-fulfilling prophecy.

People have suggested trying Imodium but I'm not sure how that stuff works and I don't like taking stuff without knowing what it's doing to my body.

[Running Angel]

If I am running in the morning I have to make sure I go beforehand, but even that is no guarantee. I find that a large glass of iced water (500-600mls) drunk as soon as I wake up will have me heading for the toilet within 5-10 mins guaranteed. A shot of espresso usually does the trick well too

[Jimmy4990]

Was interested to see this thread running again. For me, the culprit is definately sugar. I have not been keeping a diary or anything but I clearly remember, the last 2 times I have had upset on the run has been a result of eating to much crap the evening before. Makes sense I guess.

[richardegg]

Jimmy 4990; culprit for me is sugar too. Not only that sugar gives me major muscle cramps, feels like shin splints but I know its not really.....did a whole 14km yesterday, toilet-dash free!

[ripas]

I always carry toilet paper as most of my runs are early in the morning before breakfast - without getting too disgusting they are the biggest #2's !!! - must be the result of the vibrations / jolting from running.

There are a number of toilet paper / soft wipe products that pack really small (about ten to a pack) that are perfect for carrying whilst running.

[Bellthorpe]

 Whippet gal, on 14 May 2012 - 12:16 AM, said:

People have suggested trying Imodium but I'm not sure how that stuff works and I don't like taking stuff without knowing what it's doing to my body.

Imodium is quite safe. It has only one side-effect of any consequence.

[thinkpink]

Imodium night before or morning of?

[Bellthorpe]

Morning of ...

[Duf]

My stomach doesn't like garlic the night before.