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Nutrition Tip:
Runner’s Trots: How to reduce pit stops
By Nancy Clark, MS, RD
Dear Nancy,
I’m getting very frustrated because I need to take a pit stop five miles into most of my
runs. Even if I have a bowel movement before I run, I still get sidelined with diarrhea. Do
you have any suggestions for how to resolve this embarrassing problem?
Harold
Dear Harold,
The problem is likely related to the fact you are doing more exercise than usual.
Exercise--specifically more exercise than your body is accustomed to doing--can increase
intestinal activity. As your body adjusts to doing more and more exercise, you may find
the problem abates and you bowel movements return to normal. But problems with
diarrhea during exercise do not always subside, as witnessed by the number of
experienced runners who always carry toilet paper with them on training runs.
If the problem is related to your diet, the following nutrition tips might help reduce the
symptoms:
• Reduce your intake of high-fiber cereals. If you are eating bran cereal for breakfast, or
munching on five apples a day, stop. You don't need the extra roughage!
• If you are chewing lots of “sugar free” gum or hard candies, cut back. "Sugar-free"
dietetic foods often contain sorbitol. This is a type of sugar that can cause diarrhea.
• Limit suspicious foods that might contribute to loose stools. These might include
excessive amounts of juice, fresh fruit, raisins, dried fruit, beans, lentils, or milk. Some
runners keep detailed food and exercise records, and take note of when they have
diarrhea. They then eliminate any suspected food for a few days, to see if the problem
resolves. Next, they confirm the guess, by eating a bigger portion of the suspected food to
see if that creates obvious changes in bowel movements.
• You may need to pay attention to what you ate a few days prior to the bout of diarrhea,
because food moves through most people's intestines in two to four days.
• If you enjoy running competitively and are afraid of getting sidelined during a road
race, try doing some light pre-race exercise to help empty the bowels. Also drink extra
water to maintain hydration.
• Think positive. Perhaps by visualizing problem-free runs, you can bring that vision to
fruition.
• If the problem persists, you might want to ask your doctor about anti-diarrhea
medications to help resolve the problem.
For additional food help, read Nancy Clark’s Food Guide for Marathoners: Tips for
Everyday Champions; available at www.nancyclarkrd.com.