Simply put the term ‘Runner’s Trots’ covers any type of gastrointestinal issues or upset (GI). It can range from bloating and gasiness to vomiting, diarrhoea or urgency. However, when the word ‘trots’ is used it refers to issues of bowel movements and needing to make unplanned bathroom stops during or immediately after a workout.
Any type of athlete can be affected however runners experience this issue more commonly that other athletes. Estimates suggest that around 60-90% of runners have experienced GI issues.
There are a number of reasons why you could be experiencing GI issues including stress, movement dietary intake and timing of intake, as well as unidentified food intolerances or sensitivities.
Hydration and heat also play a key role says Pip, “When we exercise, especially at a high intensity, blood is diverted away from the gut and towards working muscles and to the skin for more effective cooling. At the same time we have relaxation of the gut muscular tone by way of the sympathetic nervous system. This compromises the functioning of the gut but also rushes the contents through – hence that feeling of bathroom urgency.”
GI issues can occur in any sport for any athlete however runners are more prone to experience this type of discomfort. Running puts a lot of stress on the body not only from the intense vibration and jarring impact on the gut, but from the result of a high heart rate and increased body temperature.
Frequency of bowel movements varies for each individual and for some GI issues are something they regularly have to deal with while for others it may only be occasional.
“Race day also brings a whole new level of GI incidence and this is due to anxiety and nerves – the gut is affected hugely by stress as anyone knows who has ever experienced ‘butterflies’ or struggled to eat their pre-race breakfast due to nerves. But just because it is common doesn’t mean that you can’t try and figure out why it is occurring and take steps to reduce the likelihood,” says Pip.
While there is no ‘cure’ as such Pip shares five key things you can do to lessen the chance of a mid run pit stop.
Timing – Eating a meal too close or too large before a workout can be difficult for our gut to deal with, especially once blood flow is restricted. Analyse what you are eating pre-run, eat 1-2 hours prior, keep it simple and familiar.
Overdoing concentrated sugars – This is a huge issue for many athletes, especially those worried about fuelling and who are sucking down on gels and washing down with sports drink. This combo will likely be too great a concentration in the gut and actually draw water back in – effectively dehydrating you and also leading to that feeling of ‘gut rot’ and bloating and/or urgency.
Avoid certain foods – Foods rich in fat or fibre can be problematic for some, especially if this is different to what you would normally eat. Other dietary factors include lactose intolerance (and for many this is not an issue generally until you throw in the added stress of running/exercise); fructose malabsorption or intolerance; and sweeteners such as sorbitol or other carbohydrates that can be malabsorbed. Caffeine can also be an issue for some individuals and particularly if they have taken more than usual.
Stay hydrated – Ensure you are hydrated, but not over hydrated as running with a full bladder can increase the urge, while dehydration slows the body’s ability to digest foods.
Set a routine – As always practice makes perfect so adding in a food column in your workout spreadsheet can help you track what works vs what doesn’t work for you. Once you have found the foods which agree with your gut stick to them and don’t try anything new on race day.
If you’re a bit unsure about how to nail your nutrition, contact our TriChicks recommended Sports Dietitian Taryn Richardson. Taryn can help with race nutrition plans or general nutritional advice to ensure you are at your best in training and racing. Click here to contact Taryn
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