A solution to runner’s diarrhoea…

Q… I’m struggling with ‘runner’s trots’ on my long runs. Is there anything I can do to prevent this? I’m worried it’s going to happen in my upcoming marathon – should I take an anti-diarrhoea tablet?

A…
Many athletes are plagued with gastro-intestinal, or GI problems (e.g. cramping, urge to defecate, diarrhoea etc.) during training and racing. Symptoms are often exacerbated over longer distances (10k upwards), as intensity or physical stress increases. The most likely causes of GI distress are related to reduced blood flow to the gut (when priority during exercise is delivery of blood and oxygen to the working muscles), coupled with ingestion of either too much or too little fluid, too-concentrated a fluid, or solid food that is unable to be fully digested. Some athletes suffer with irritable bowel syndrome, or lactose intolerance, which may have nothing to do with running per say. Avoiding GI problems is vastly improved by enhancing the overall quality of the diet. Experimenting with the “before run” meal, the timing of this meal, and also the meal before bed, are all useful strategies. Make these meals simple, using easy to digest grains (e.g. rice or quinoa), some vegetables, and either poached chicken or fish. Keep fat to a minimum. During training, it’s also wise to experiment with the types of energy drinks used and concentrations of fluids. One size does not fit all, and that relates to all aspects of diet and nutrition. Here are a few more tips that may help avoid being plagued by uncomfortable digestive symptoms during the marathon.

1) In the days leading up to the marathon, eat a very simple diet, choosing gluten-free grains with meals such as different wild rice and quinoa. Fresh fruits generally are fine, as fruit is fast-digested, and apples and bananas are particularly good.

2) Plain oats or rice with banana is a good pre-race meal.

3) Do not eat a large meal prior to the race, and especially too close to the start of the race. Leave 3 hours between breakfast and the start if possible. You don’t want the contents of the stomach jiggling around!

4) Take on board a slightly less concentrated CHO drink, especially during the run section, and ensure you do not get dehydrated. Take 3-4 swallows every 10 minutes if you can!

5) Ensure you don’t drink carbohydrate drinks and gels at the same time

6) Avoid too much solid food, and/or combinations of solid foods during the run.  Keep solid food simple (e.g. banana), and easy to digest, and eat small amounts, chewing well.

7) Anxiety, nerves and worry will make things worse, as stress hormones rise. Adrenalin (the flight or fight hormone) will trigger an opening of the bowels! So b-r-e-a-t-h-e before the start and trust that everything will be just fine! Good luck!

Try the above before resorting to anti-diarrhoeal tablets.

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