Running can be a great way to improve your health and fitness, but it can also have some unexpected side effects, like the sudden urge to poop. This phenomenon, often called “runner’s trots” or “runner’s diarrhea,” is surprisingly common. But Why Does Running Make You Poop, and is it something to worry about?
According to Dr. Devin RH Smith, MD, of UnityPoint Health, the increased urge to poop while running is a normal physiological response. “Walking and jogging tend to increase gastric motility and gastric emptying in everyone,” he explains. Essentially, movement stimulates the digestive system, causing it to process food more quickly than when you’re sedentary. While inconvenient, this isn’t inherently dangerous.
The Science Behind Runner’s Trots
While the exact cause of runner’s trots isn’t fully understood, several factors likely contribute:
- Blood Flow Changes: During exercise, blood flow is redirected away from the digestive system and towards working muscles. This can affect digestion and contribute to bowel movements.
- Hormonal Shifts: Exercise triggers the release of hormones like adrenaline and cortisol, which can impact gut motility.
- Mechanical Stimulation: The physical jarring of running can stimulate the intestines and accelerate the digestive process.
- Stress and Anxiety: Pre-race jitters or performance anxiety can also affect digestion and lead to the urge to poop.
Can You Prevent Runner’s Diarrhea?
While you might not be able to completely eliminate the possibility of needing a bathroom break mid-run, there are strategies to minimize the risk:
- Time Your Runs: Schedule your runs after your usual bowel movement time.
- Avoid Trigger Foods: Identify and avoid foods that seem to exacerbate your digestive issues, especially before runs. Common culprits include high-fat foods, dairy, artificial sweeteners, and caffeine.
- Hydration is Key: Dehydration can worsen digestive problems, so ensure you’re well-hydrated before, during, and after your runs.
- Practice Your Race Day Nutrition: Experiment with different foods and drinks during training runs to determine what your body tolerates best. Avoid introducing new foods or drinks on race day.
- Manage Stress: Practice relaxation techniques to reduce pre-race anxiety.
Identifying Food Triggers for Runner’s Trots
Keeping a food journal can help you pinpoint specific foods that trigger your digestive issues. Note the type and amount of food you eat, as well as the timing of your meals and runs. This can help you identify patterns and avoid problematic foods before exercise.
What to Do When Nature Calls Mid-Run
If the urge to poop strikes while running, your best course of action depends on the intensity of the urge and your confidence in your ability to hold it. While running with stool in your rectum isn’t harmful, it can become increasingly difficult to control as you get more tired or experience abdominal pressure.
Decoding the Color of Your Poop
While the consistency of your stool during a run isn’t necessarily a cause for concern, the color can be an important indicator of your health:
- Bright Red: Could indicate bleeding in the lower digestive tract.
- Black and Sticky: May suggest bleeding in the upper digestive tract.
- Yellow: Might signify problems with fat absorption.
- Light-Colored: Could indicate a blockage in the biliary system (liver, gallbladder).
If you notice any of these changes, consult your doctor immediately.
If dietary changes and timing strategies don’t alleviate your runner’s trots, talk to your doctor. They can rule out any underlying medical conditions and discuss potential treatment options. Don’t let digestive issues sideline your running goals – understanding the causes and taking preventative measures can help you keep your runs comfortable and enjoyable.
