8 May 2008
Prevent Runner’s Runs!
Posted by Julie Hurley under: Julie Hurley .
I just came across this article and thought I’d share. It could come in handy for some people. 
From revolutionhealth.com
Runner’s diarrhea: How can I prevent it?
Date updated: September 11, 2006
Content provided by MayoClinic.com
What causes runner’s diarrhea? What can I do about it?
Barbara, Illinois
Runner’s diarrhea causes frequent, loose bowel movements during or immediately after a run. This usually is a problem in long-distance or marathon runners. The cause of runner’s diarrhea isn’t clear. One theory is that the up and down movement of the body during running may stimulate bowel activity. Another theory is that running increases the speed at which food passes through your digestive tract.
Dietary changes that may reduce or prevent runner’s diarrhea include:
- Avoid eating for at least two hours before running.
- Drink plenty of fluids before and after exercise. Dehydration can lead to diarrhea. However, avoid warm liquids, which can speed food through the digestive tract.
- Avoid high-fat foods before running, which can contribute to diarrhea.
- Reduce fiber and gas-producing foods for at least one day before running. These include beans, bran, fruits and salad. If you run every day, you’ll have to find a level of fiber that you can tolerate. Otherwise, you can eat high-fiber and gas-producing foods after you run.
- Limit or avoid caffeine, which stimulates the bowel, for three to six hours before running.
- Limit or avoid sweeteners called sugar alcohols, which stimulate the bowel, for at least one day before running. Sugar alcohols are most often found in sugar-free candies, gum and ice cream.
- If you’re lactose intolerant, switch to lactose-reduced or lactose-free milk and milk products.
When you run, be sure to wear comfortable, loose-fitting clothing. Clothing that is too tight around the waist may increase diarrhea.
In addition, if you have runner’s diarrhea, you may consider reducing the intensity or distance of your runs until the diarrhea improves. Then gradually increase your activity as signs and symptoms allow. If these suggestions don’t help, consult your doctor.
5 Comments so far...
Nick Says:
8 May 2008 at 10:21 am.
Here’s my cure for runner’s diarrhea: Don’t run.
Lisa Brady Says:
8 May 2008 at 10:56 am.
Advice that was given to me that seems to work for me as well: Eat a packet of instant oatmeal about 1-2 hrs before a run. It seems to - eh-hem - bind things up. On something to avoid, too much full strength sports drink was a bad thing to try with my system. Plain old water or an electrolyte enhanced water seems to work better than the extra sugars. It’s all hit and miss - keep a food/drink log along with your mileage log and note what works well on a run and what doesn’t.
Shelly Says:
8 May 2008 at 1:51 pm.
WHAT IS YOUR PROBLEM, JULIE??? 
See, this is why I run slow–if the theory is that running speeds up your digestive tract…now I guess we know which runners have the issues, eh?
Bob Says:
8 May 2008 at 4:48 pm.
Nothing caps off a long run quite like that deep gurgling followed by every attempt too ummmm - keep it all in. All recent best intentions to attend the post long run coffee breaks were spoiled by those very same issues. better spoiled - than soiled. 
Deb Pieri Says:
8 May 2008 at 8:15 pm.
Oh the things we runners have to deal with! Thanks for posting the info Julie. What do you mean don’t run Nick?!