Have you ever found your run interrupted by an unexpected and unwelcome urge to find a bathroom? If so, you’re not alone. It’s a fact of life that the more you run, the more movement occurs within your GI tract. Long distance running also impacts your circulation by decreasing blood flow in your GI tract to direct it to the muscles that need it when you run. The result is that many runners fall into one of two camps: having to go too much, or not being able to go at all. And of course, race day jitters don’t usually help any GI issues.
Thankfully, there are steps you can take to help reduce your risk of accidents:
- Drink eight EXTRA cups of of water every day.
- At least two weeks before a race or long run, begin taking a daily fiber supplement .
- A few days before your race, try to limit your fiber consumption.
- Keep in mind that warm liquids like coffee, tea, warm water, and even warm oatmeal can prompt your body to need a bathroom.
- Try to avoid a change in your routine on race day. That means you stick to foods you know your body handles positively, avoid white flour and fatty or greasy meals, and try a new energy gel or supplement during training first.
What routines do you follow to enjoy a more predictable GI schedule when you run? Head over to our Facebook page and share your best tips!