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Maybe your marathon-running bestie has war stories of barely making it to the porta-pottyor not making it all.
But runners trots are normal, right?
It turns out runners diarrhea isnota foregone conclusion to logging miles.
nutritionist at Flynutrition working with endurance athletes
Soiled shorts are not a badge of running honor.
Its actually improper fueling anddehydrationthatmay leadto unfortunate bowel emergencies.
And yep, its mostly preventable.
Is diarrhea while running normal?
So what is it about running that gets the bowels moving?
The why is not always easy to pinpoint.
All that to say, pooping your pants isnt a sign that youve hit a magical training goal.
It could be a serious gut issue…or improper nutrition.
When you meet a fellow runner, its an instant friendship.
nutritionist at Flynutrition working with endurance athletes
You talk about our long runs, races, and mishapsincluding gastro mishaps.
Its almost like a point of pride.
But losing control of your bowels should not be the goal.
How can you prevent runners diarrhea?
Fortunately, some tweaks in your nutrition plan may prevent your race day bathroom breaks.
But it isnt an overnight fix.
Fueling your runs requires intention.
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Just as you train for a race, you have to also train your gut to accept food!
How can youtrain your gut2for mid-workout fuel?
Ehsani recommends starting slowly.
Begin by having asports drinkas your workout fuel.
Sports drinks are easy to tolerate and provide easy-to-digest carbs, electrolytes, and fluid, she says.
Instead, Ehsani suggests training your gut forpre-run nutritionas well.
Choose easily digested foods
What and when you eat matters.
Timing is everything and so is the food you choose.
Dont have a full-blown meal, such as a grain bowl an hour before your run, Ehsani says.
This snack should be low-fat, low-fiber and low in protein.
And while fiber and protein are essentials in the diet, you dont want them right before a run.
Hydrate, hydrate, hydrate
Finally,proper hydration is key to gut health.
Ehsani recommends hydrating all day, rather than just before a run.
Ho, Garry W K. Lower gastrointestinal distress in endurance athletes.Current sports medicine reportsvol.
8,2 (2009): 85-91. doi:10.1249/JSR.0b013e31819d6b7b
Tiller, Nicholas B et al.
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