Run Well Juliet McGrattan (microsoft ebook reader TXT) 📖

the bowel to the running muscles and the bowel doesn’t appreciate this. We know that running helps ease constipation and the adrenalin released during exercise speeds up the time it takes for food to travel through the gut. If you have pre-race nerves, then there’s even more adrenalin circulating and this effect can be heightened. It certainly explains why the motions are often loose and explosive, because a rapid transit time means there’s less time for water reabsorption in the large intestine. There are numerous things you can try to prevent diarrhoea. It’s usually a case of trial and error and being prepared. If you’re new to running then don’t be disheartened. Many runners find that as they get more experienced this issue bothers them less.

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Resolving the runner’s trots

If urgent trips to the toilet while you’re running are ruining your fun, then try these tips to reduce the likelihood of you needing to divert to the nearest bush:

• Help your digestion Take your time when you eat. Sit down and chew your food properly. Smaller chunks will allow it to digest more easily. Allow enough time between eating and running. Everyone is different and digestion time also varies with what you eat, but an hour after a snack and two hours after a meal is a rough guide.

• Choose your foods If you struggle with the trots then keep a note of what you’ve eaten prior to running and the day before too. Food diaries can be really helpful to work out whether there’s one food in particular which is causing problems. Spicy, rich or very fibrous foods are potential triggers.

• Watch your drinks Drinks can trigger the urgent need to do a poo too. Alcohol the night before running won’t help your bowel, fruit juices can upset it and we know that caffeine is a stimulant, so while a quick pre-race espresso might help your performance, it might also speed up your guts.

• Train your gut You might notice that if you suddenly increase the frequency, intensity or distance of your running that your bowels object. This is often why those new to running have more problems than experienced runners. Making changes gradually allows your gut to adjust to the new levels of exertion.

• Warm up Wake your bowel up slowly with a good warm-up rather than suddenly diving straight into vigorous exercise. A slow walk speeding up to a brisk walk and then a jog might be sufficient to prevent suddenly needing the loo.

• Fuel carefully Over longer distances when you need race fuel you might find that highly concentrated or caffeine-containing sports supplements upset your gut. Experiment with normal food such as home-made energy balls, fruit loaf and bagels.

• Calm down If pre-race nerves are high, then your adrenalin levels will be surging and this might affect your bowel. Try to relax with deep breathing, distraction by friends or listening to music.

• Be prepared Arrive in plenty of time for races so you have time to queue for the loo at least once! Sometimes, however, it just happens out of the blue and despite all your tricks and practice the sudden urge is overwhelming. A tissue in your race belt weighs little and helps a lot if you have an unexpected bush stop or there’s none left in the portaloo.

Q Is it OK to take an anti-diarrhoea tablet before a race?

A You’ll frequently see runners on online forums saying they take a medication to stop them having diarrhoea during a race. The most commonly used is loperamide, which slows down the movement of food though the bowel, allowing more time for water to be reabsorbed back into the bloodstream and thereby drying out the faeces. It also increases the tone of the anal sphincter (muscular ring keeping the anus closed) so it can help to reduce the urgency to pass a stool. Loperamide is used to control diarrhoea resulting from medical conditions. It isn’t licensed for preventing exercise-induced diarrhoea. It can be an effective way to control the runner’s trots if a dose is taken before running, but it’s important to know what the side-effects or dangers are so you can decide if it’s right for you.

Loperamide is designed to dry up faeces so you may end up constipated or with abdominal cramps. It can also make you feel sick, dizzy or give you a headache. All medications obviously have a risk of allergic reaction too. In 2017 there were reports of serious cardiac adverse reactions due to overdoses of loperamide, so never take more than the recommended dose. Although loperamide is available to buy over the counter, it may react badly with some prescribed medications so always check with the pharmacist. Don’t take it for the first time on race day. Try it out beforehand and be aware it doesn’t work for everyone. It’s far better to look at your triggers and find other ways to control your bowels if you can. Never forget to see a doctor if you have blood in your stool or a persistent change in your bowel habit.

Q Will running help my irritable bowel syndrome?

A Irritable bowel syndrome (IBS) is a very common condition affecting around one in five people. Its causes are not fully understood. Symptoms include diarrhoea, constipation, bloating and abdominal pains, but indigestion, fatigue and headaches can be a feature too. Sometimes IBS can cause muscle pains, bladder symptoms and, for women, pain during sex. IBS can’t be cured, but running is a great way to help manage it. It can keep constipation at bay, because it speeds up the passage of faeces through the bowel and it can help to reduce symptoms of bloating too.

The other way that running can help with IBS is by controlling mood and stress levels. We know that stress and tension in daily life can cause flare-ups of IBS. All runners know how much better they feel emotionally after a run so exercise