The anxiety about needing to poo while out on a run will be familiar to many readers. We’ve all had that sinking feeling at one time or another and wondered if we’ll get to a loo in time. And we all remember the unwanted media attention that came Paula Radcliffe’s way when she was caught short. Consequently, lots of us worry about what to eat or drink before a run, and try to plan routes where a toilet is never too far away. It’s also thought that between 30 and 50 per cent of runners experience symptoms of gastric distress (the posh term for runners’ trots), and for some the worry is so great that it puts them off taking part in events they would otherwise have entered.
Here’s our guide to runners’ trots and how to avoid them in the future.
Trots while trotting
There are several things known to contribute to runners’ trots. First of all, let’s think about the physiological triggers caused by running: the physical jolting when you run shakes the gut around and can wreak havoc on those with sensitive guts. Also, while running, your blood rushes to the parts of your body that are keeping it functioning - primarily the muscles of the lower body and the heart and lungs - and that means that energy is diverted away from the digestive system. As a result, the gut is no longer moving in the steady way it would during rest.
In ancient times, we ran to escape danger, such as sabre-toothed tigers and other immediate threats to our lives. At times like those, moving quickly was the no. 1 priority and our bodies pulled out all the stops to escape and save ourselves. Maybe there’s a link between pooing when we run because our bodies are trying to make us lighter so we can get away from danger faster.
The second category of triggers are nutritional; the things we eat and drink and when we consume them. And the third category is mental and emotional impact. Stress and anxiety contribute to runners’ trots and can create something of a vicious circle. If you start worrying about needing a poo when you run, it’s more likely to happen and that will trigger more worry on future runs. Those with IBS are often affected by the trots and periods can play a part too. The good news is that with all these triggers we can work around them to reduce the chances of being caught short.
The poo taboo: gastric distress can cause even the most stalwart runners to stop going out on runs
Gastric distress is a headache for runners: keep a food journal to identify triggers and watch how your period affects your gut
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