Avoid foods high in fat and fiber. Fat takes longer to digest, so it can sit in your stomach, whereas fiber can clear you out a little too quickly. So you might want to limit whole grains, fruits, and vegetables a few days before a race, and definitely skip the bacon and cheese right before a run. Lots of runners also dodge dairy. A lot of athletes rely on caffeine for a performance boost.
But Pritchett warns against overdoing it. Establish a caffeine routine, stick to your usual number of cups of coffee or caffeinated sports gels, and give yourself plenty of time in the morning to empty out. Dilute drinks and gels. Pritchett recommends combining your fuel and hydration strategies, and cutting sports drinks with water or dissolving gels.
Train your gut. Instead, move about, eat breakfast, have your coffee and wait for the urge to set in. Then sit down for just a few minutes so that the bowel movement comes on its own. Upping the fiber in your diet can help keep you regular and prevent constipation, Dr.
It adds bulk to stool in the digestive system, which helps keep it passing through smoothly and frequently. National Library of Medicine. Find insoluble fiber in whole grains, nuts, fruits, and vegetables. Prunes are particularly rich in fiber, with roughly 1 gram per prune. The same goes for smooth-move teas, Dr. Raj adds, which can cause uncomfortable cramping or abdominal pain for some people. But stretching out, doing a dynamic warm up, and getting your body up and moving may be worth a shot.
What you eat and when you eat it can make your run, and your bowels, go a little smoother, she says. Drinking plenty of water while you run is smart, though that actually helps to move your stool through your colon, because your colon's main job is to reabsorb water, says Vanessa Rissetto , MS, RD. But hydration is a non-negotiable when you're exercising, so instead of skipping out on water, just be mindful about what you're eating hours before you go on a run. Of course, even if you do that, poop could still happen: "Sometimes, you just have to go, no matter what you did the day or night before," Rissetto says.
But you might as well set yourself up for success, so here are some snacks and tricks that will help keep you from getting the runs when you're running. Skip the coffee. Coffee stimulates your bowels to get moving, whether or not you've eaten anything, Kruse says. FYI: a single pouch of GU Energy Gel contains up to 40 mg of caffeine, versus an eight-ounce cup of coffee, which contains 95 mg.
Consumed every 30 to 60 minutes throughout a race like a half or full marathon, that adds up to a lot of caffeine. Still, while the amount of caffeine each stomach can tolerate is unique, the gels might be a little easier on your stomach than prerace shots of espresso. Any coffee is usually best consumed at least an hour before start time, he says. That way, you have a good chance of completely emptying your system before you even set foot on pavement.
After all, while a certain amount of adrenaline can be helpful during a race, too much can make you feel like and go Number 2. One way to help with that? Let a big race take care of the little details for you. Everything from taking slow, deep breaths to laying out everything you need on race morning the night or even two before can help eliminate excessive stress. Check out more tips for How to Calm Prerace Anxiety.
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