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Amy is a freelance writer who covers health, fitness, outdoors, and travel. She holds a B. Read more. Topics running poop. Sign up for our SELF Motivate newsletter Get exclusive workouts, fitness tips, gear and apparel recommendations, and tons of motivation with our weekly fitness newsletter.
This causes your stool to loosen and all of a sudden you realize, "Holy crap, I need to poop! In addition, when running, blood flow increases to the muscles to help oxygenate and keep your body cool, says Christopher P.
Hogrefe, M. While many of the reasons for why we poop during a run are out of our control, there are a few things athletes can do to make it less likely. Keep the following tips in mind when preparing for your next run.
Psst: Here's what your poop can tell you about your health. Limit certain foods: Fiber, fat, protein, and fructose have all been associated with GI issues while running, and dehydration seems to exacerbate the problem, according to a overview of studies.
Lee recommends avoiding fatty and high-calorie meals within three hours of running. Avoid taking aspirin and other NSAIDs like ibuprofen: This type of medicine has been found to increase intestinal permeability, causing the GI problems you're trying to avoid, according to one case study that looked at endurance runners.
Time your meals correctly: Using gastrocolic reflux to your advantage is key. The idea behind this scary-sounding scientific term is simple: After eating your body wants to clear room for more food, so movement of your intestines increases after eating, says Hogrefe.
To use this to your advantage, eat at least two to three hours before your run to ensure you have time to use the bathroom and can head out with a clear digestive system. If you generally eat right before a run, this could be causing your digestive distress. Start with a warm-up jog: If it feels near impossible to run without having to stop to the bathroom, Hogrefe suggests taking a warm-up jog around the neighborhood so you can make a pit stop at home before heading back out for your actual run.
Of course, runners deal with many unique "complications," and pooping is just one of them. Sometimes it simply can't be avoided-you can hope and pray there's a bathroom nearby! If you do have an unlucky situation like mine, don't be ashamed. But the effect might not be entirely due to bending and twisting your body. By lowering your stress level, yoga may also help soothe your digestive woes too. What's more, practicing yoga may strengthen some of the pelvic floor muscles that keep things moving through the GI tract, says Marc Sonenshine, MD, a spokesperson for the American Gastroenterological Association.
Sedentary folks are more likely to find themselves backed up, says Dr. And although a lack of physical activity is likely just one of several factors that cause that constipation , getting consistent exercise can't hurt.
Healthy habits in general are probably good for your bathroom habits too, says Dr. By Sarah Klein November 02, Each product we feature has been independently selected and reviewed by our editorial team. If you make a purchase using the links included, we may earn commission. Save Pin FB More.
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