How long does runners trots last

On the food front, high-fat items are one of the biggest culprits, says Nader. So if you have a high-fat dinner, for example, and then go on a run the next morning, the food could still be lingering in your intestinal tract. Then, when you start running, that not-fully-digested food could cause GI distress and ultimately, diarrhea, Katherine Zeratsky, a registered dietitian nutritionist at the Mayo Clinic and Rochester, Minnesota-based runner, tells SELF.

Another possible dietary cause is high-fiber foods , like bran and legumes, as well as certain fruits and vegetables, says Dr. Sugar alcohols , particularly when consumed excessively, can cause an unpleasantness known as osmotic diarrhea. This is due to the way sugar alcohols move through your GI tract. Bacteria feast on them, causing gas and bloating, which triggers your GI system to try to push through the offending contents as quickly as possible.

This can trigger diarrhea in some people, Tewksbury explains. Plus, coffee and other caffeinated drinks are thought to speed up the rate at which food moves through you, says Dr.

And that can bring on the urge to poop. But pinpointing a dietary cause of the trots can be tricky as triggers are highly personalized. In a review of GI complaints during exercise published in The Journal of Sports Medicine , the authors note that the repetitive gastric jostling that happens when you run can contribute to farting, diarrhea, and urgency which can be part of having diarrhea, but can occur without it, too.

The same review also suggests that one of the main contributors to GI symptoms during intense exercise, especially when folks are are not hydrated properly, is reduced blood flow to the intestine.

And the authors also suggest that increased rates of breathing and drinking from water bottles during exercise of any kind; not running specifically can cause athletes to swallow more air and thus result in mild to moderate stomach distress. Experts also believe that both the duration and intensity of your run can impact your chances of GI issues.

And a small study in the Journal of Sports Science found that the higher intensity runs among other factors like anxiety and stress are positively linked to GI distress. Products and services. What causes runner's diarrhea? And what can I do about it? Answer From Edward R. With Edward R. Thank you for Subscribing Our Housecall e-newsletter will keep you up-to-date on the latest health information.

Please try again. Something went wrong on our side, please try again. Nutritional indicators for gastrointestinal symptoms in female runners: The 'Marikenloop study. De Oliveira EP, et al. Gastrointestinal complaints during exercise: Prevalence, etiology, and nutritional recommendations. Sports Medicine. Kwon JH, et al. Gastrointestinal disorders in athletes. Accessed April 21, De Oliveira EP. Runner's diarrhea: What is it, what causes it, and how can it be prevented?

Current Opinion in Gastroenterology. Laskowski ER expert opinion. Slowing to a walk might help dial down that gotta-go-now sensation, so try that—even though the urge is likely to come right back when you pick up your pace again.

One thing you shouldn't do is take anti-diarrhea medications like bismuth subsalicylate Pepto Bismol or loperamide Diamode. These meds could actually cause more damage, since they decrease the flow of fluids to your already-deprived intestines, says Dr. Nawaz, and reduced blood flow can worsen symptoms. Since you can't do much to stop the trots, the key is to prevent them from striking in the first place.

A few simple changes to your pre-workout routine can help that happen:. Two to three hours before going for a run, limit or cut out foods known to cause gas or loose stools, per Mayo Clinic. These include dairy products, high-fiber foods, high-fat foods, and sugar replacements like sorbitol or isomalt. In fact, it's a good idea to not eat anything two hours prior to lacing up your running shoes, suggests Dr. Ligresti, so you're running on an emptier stomach.

You'd think too much water would lead to diarrhea, but the opposite is true: Dehydration is known to cause the runs because lower blood plasma volume can in turn decrease blood flow to the intestines.

Ligresti's advice: "Stay hydrated by drinking at least 16 ounces of water approximately 90 minutes before your run and 8 ounces of water every 20 minutes during the run. Although caffeine is commonly found in pre-workout supplements, it's also a laxative. Limit your intake of coffee, tea, or any other caffeinated drinks to three to six hours before you hit the pavement.