How To Avoid Stomach Problems On Your Run
Vložit
- čas přidán 20. 06. 2024
- Have you ever been on a run and suddenly had that "uh oh" moment... suddenly you need the bathroom and fast! Heather is here to explain what could be causing your toilet issues and how to prevent them! 💩
0:00 - Intro
0:56 - Causes
2:32 - Prevention
Useful Links
Submit your Photo and Video to us 👉 gtn.io/UPLOAD
Check out the GTN Shop 👉 gtn.io/TeamKit
GTN Training Plans 👉 gcn.eu/gtntp
How do you avoid stomach problems on a run? 🏃♀️ Tell us your tips in the comment section below! 💬
Watch more on GTN...
📹 How Does A Cycle Leg Affect Our Running? 👉 • GTN Does Science! - Ho...
📹 Watch our Editor’s Choice Playlist 👉 gtn.io/editorschoice
📹 Watch our weekly show, The GTN Show 👉 gtn.io/GTNshowPlaylist
Photos: © Triathlon / Getty Images
🎵 Music - licensed by Epidemic Sound / Artlist 🎵
An Awkward Reunion - Stationary Sign
Smoothin' It - Jerry Lacey
Cave Water Flow 2 - SFX Producer
Nap Time - Josef Falkenskold
Heavy Steps - Stationary Sign
Jazz Street - White Bones
Tell It to Sweeney - Golden Age Radio
#gtn #triathlon #swimbikerun #swim #bike #run #stomachache #stomachpain #stomachacid
The Global Triathlon Network (GTN) is the world's biggest triathlon CZcams channel, with new videos every day! GTN is for anyone who loves triathlon: from seasoned triathletes to first-timers - and everyone in between!
With the help of our former pro and Olympic medal-winning team, we’re here to inform, entertain and inspire you to become a better triathlete; including videos on:
- How to swim, bike, and run faster with expert knowledge
- Try our session ideas
- Investigations into wide-ranging topics
- The best triathlon bike tech and gear with pro-know-how
- In-depth, entertaining features from the heart of the sport
- Chat, opinion and interact with us across the channel and on social media!
Join us on CZcams’s best triathlon channel to get closer to the sport and to become a better, faster and fitter triathlete!
Welcome to the Global Triathlon Network.
Thanks to our sponsors:
Canyon bikes: gtn.io/canyon-bikes
THEMAGIC5: gtn.io/TheMagic5
MET Helmets: gtn.io/MET
ON Running: gtn.io/On-Running
Orca: gtn.io/Orca
Park Tool: gtn.io/parktool
Precision Fuel & Hydration: gtn.io/PrecisionHydration
Selle Italia: gtn.io/SelleItalia
Surpas: gtn.io/Surpas
Wahoo: gtn.io/Wahoo
Zwift: gtn.io/zwift
Watch our sister channels:
Global Cycling Network - / gcn
GCN Tech - / gcntech
GCN Racing - / gcnracing
GCN Italia - / gcnitalia
GCN en Espanol - / gcnenespanol
GCN auf Deutsch - / gcnaufdeutsch
GCN en Francais - / gcnenfrancais
GCN Japan - / gcnjapan
GCN Training - / gcntraining
Global Mountain Bike Network - / gmbn
GMBN Racing - gmbn.eu/GMBNracing
GMBN Tech - / gmbntech
Electric Mountain Bike Network - / embn - Sport
I mostly do trail runs. Switched to real food and dropped the gels. Yes.. more weight to carry, but it keeps my body running for hours with no issues.
On a trail run though there is plenty of privacy for an emergency 😂
I've needed a mid-run wilderness poo many times over the years! It's definitely the bouncing action that triggers things for me as I never get stomach issues when cycling. Switching to a healthy vegan diet with no heavily processed foods has helped me considerably, I was already vegetarian but cutting out dairy made a noticeable difference for me. I also eat sauerkraut and kimchi a few times a week to help keep my gut healthy. I've subsequently been diagnosed with Inflammatory Bowel Disease, which was definitely a contributing factor - so if you are repeatedly struggling with stomach issues please do go and see your GP folks.
Heather, I have an answer for "brown surprises" on morning runs. I needed to be at work by 0700 so I had to be out of the house by 0530! Go to bed early so you're up when the alarm goes off which at 0445. Have a hot, strong mug of coffee (preferably black) ready to consume. For me it takes about 30 minutes for the "caffine express" to kick in. Out of the house by 0530 for a 45 minute run. Shower, snack and off to work. Modify the going to bed, wake times to fit your lifestyle.
awesome tip! Love the expression "caffine express" :D
Oh I love it, that you are addressing all these vital issues, most people don't talk about! I personally realized, that a generally good guthealth ist a good improvement. If I drink to little and do not move the whole day, but suddenly wanna go for a run in the evening, it's like waking up sleeping dogs or better to a say a sleeping gut. If I keep my gut slightly active and use the toilet once before, I have no issues at all.
It’s very important topic for runner , I learned eating less by tacking green tea or light Black coffee,
I am also trying tacking less food at night ,
Thanks for raising and discussing this delicate topic Heather. Although I've gotta say, the thumbnail for this video was horrific. 😱
I tell you what my body just sees the last corner of my usual route round home and then switches the flood gates on 😂
I call it a win if I can make it back to the house after a training run for that dreaded deuce. Happy I live out in the sticks and the woods are my refuge.(watch what kind of leaves you use). Heather, this is a video that should have come out long ago. Timing of what and when I eat before race day helps. I am always looking for the loo before the race just to make sure, but let's face it, it happens. Cheers
I've recently switched to a gluten/lactose free diet and it's has worked wonders.
One thing that I have done is to wear a two piece trisuit for Ironman races, although they seem hard to come by a two piece can save up to 5 minutes 😊. I am also weary of fructose based gels and have felt better since eating kimchi and Sauerkraut with my meals - probiotics. I also eat homemade rice cakes on the bike, no gluten in rice.
I eat risotto the night before a race and rice pudding in the morning of a race. Vegemite sandwiches are also good on white bread.
I've suffered from gut problems my entire life. Actually it's just one of the symptoms. The other ones are skin rushes, inflammation of sinuses or even bronchitis and before I found the root cause of it all I'd also experienced anxiety and depression quite often. After years of suffering I noticed it had something to do with food. I tried different things - avoiding sugar, diary, fodmaps, etc. Finally I've learnt that I'm sensitive to lectins. It means I need to avoid most of the grains, vegetables and fruit. I also need to avoid gels and iso drinks because these products contain glucose and maltodextrin made from corn or potatoes which contain lectins. I wouldn't use them anyway because they are ridiculously expensive - I use table sugar instead - but that's a different story.
If I stay away from lectins I'm fine even on 20 km runs. If I eat something I'm not supposed to I need to go after just a few kilometers. 😊
Everybody is different but I recommend to firstly take a look at ones diet and look for foods that elevate the problems and not necessarily for foods or supplements that mitigate them.
How did you work it out?
@@jellyking21 To put it simply you need to start with elimination diet (you avoid everything that may potentially cause symptoms) and after you get better you try to add different foods gradually and see what makes you feel worse. There are a few protocols to follow (can't remember the names ) but they did not work for me. The ultimate elimination diet is carnivore diet. I felt great for a few years but after I started doing endurance sports I had to start eating carbs again and my symptoms came back. I read somewhere about lectins intolerance and after experimenting with low lectin and high lectin foods I figured it out that I am sensitive to them. Allergies are quite easy to detect because the symptoms are severe and quick and are triggered by small amounts. You can do prick test to detect them. With intolerances it's more complex because the reactions are slow and not that strong. It means you can eat small amount and not even notice anything but if you eat a little bit everyday the reaction may build up over time.
For training days I make no changes on or before. Take in normal carbs, fats, and proteins etc as I need. For longer sessions I practise taking nutrition on before and during but haven't found a way to take solids on for any run and can't eat anything with 2 hours of any run. I am fine with Gels etc. For race, massive reduction in Fibre for last two meals before the race IE Night before and breakfast on the day. When it come to hydration, If you wait until you're thirsty and sweaty, you've already left it too late. I've had to practise hydration for running. For me support from a bladder is the only way to avoid a stitch. Small sips little and often. Cheers
This is great - every race I have to deal with this onset - maybe real food is key
Have to admit, I take what I refer to friends as a 'Polyfilla' tablet before my long (marathon) runs. I had an 'episode' when out on a 30k run in a hot Belgrade a few years' back and have taken said precaution ever since.
On my last race (IM Austria) I faced other stomach problems. Mine got sour and started to cramp so I needed to slow down. Whenever I tried to run faster it started anew. So I run but quit slow so I could still eat an d drink (water and watermelons and some ISO nips). I strongly assume, that I made a mistake during cycling because IM offered Gatorate which I normally have no problems with as I used it sometimes in Training and at the latest VCM (Halfmarathon in my case). But during the IM I drank more of it, than I was used to which I felt during the run. I am happy with the result, but without this, I may could have run approx 15 minutes faster.
Overnight oats are good for fuelling, but have a lot of raw oats and unbroken down fibre… Switched to cereals & rice pudding and it was like a light switch for GI issues
How do you avoid stomach problems on a run? 🏃♀
Taking Imodium before every run. Otherwise, I get the runs.
Two big glasses of warm water right when I wake up followed by coffee really seems to help me
Before the big day. Pre race nervous poop and then take Imodium according to the dosage on the box. Then cross your fingers.
I've seen improvements by using the "nuclear option": absolutely no fibre for the 36hrs before a race. Not something you want to do all the time but, well, you can't need a poo if there's nothing to poo...
my solution to this is:
1. 45min before a run, drink a coffee
2. do the poo at home
3. enjoy my run.
also: i've two lists sticked to my room-door, one with "+" one with "-". When i ate something before which gave me trouble - i write it on the "-" list. cheese fondue nearly killed me once, but raw carrots i somehow don't seem to feel at all. Also milk / joghurt before a run is really bad (for me) but potatoes seem to be super okay. There's one kind of tea which i cannot run afterwards. So this is my best tip, just live your life and when you notice something to be bad/good wirte it down.
Ahhh, my two running adversaries: Willy May Kitt and Betty Dowt.
2:54 Ciao Marta , no dairy product 💩
I keep what I eat and when I eat consistent. I have IBS and don't need surprises 😮.
I'm a bit late to this, but I might add a big no-no: Capsaicin (which I love). It works in a sort of retarded fashion, with a delay of a few hours - but then the urge to take a dump becomes absolutely imperative.
I make sure i have enough fibre and water the day before to get things moving first thing in the morning before a run. If you're someone who's had a baby then you want to be super careful about doing anything to hold a poo, as it can really damage your pelvic floor muscles.
Choice of fruit before or leading up to a run matters! I learned the hard way it’s better to eat the apple after a run prior to 😂 #fiberisthatyou
If I had as many race wins as I did accidents on a run I’d be a very happy camper
I wish you have uploaded this video some 15 diarrheas ago. I even quit running for a while until I found out it was due to dairy products. Stopped having them on running days, specially the long runs, and problem solved
Avoiding (or at least minimising) my consumption of FODMAPs before run training/racing has been a big help for me. However, it’s really important not to totally eliminate FODMAPs all together (unless you cannot tolerate them at all) because it can affect your gut health.
A healthy gut has no issue with FODMAPS. Unless you have IBS, or something like IBD it's simply not an issue. If you find FODMAPS made a difference, maybe see your GP and think about whether you have other symptoms.
many years ago, during a 24h race, I ended up stopping to 💩 8 times in the last 6 hours. Good job the event was in a forest!
I've tried many things since then, which can be summarised to focussing on emptying the gut the day before the race. Having a final coffee a few hours in advance to empty what's left. Having black tea shortly before the event to give the gut a break in time for the event...
PS: if all else fails, down some cola!
I just put a wine cork up there.
Hit that like button faster than I waddled to the toilet on the day I had that spicy pad thai and then did hill runs. 😅
Great video thanks for talking about it.
Cheered 1st out of the water at IM uk a few yrs back. Little did the announcer know it was only a 1st loop poo stop not a lead athlete.......doesnt have to be just running for me
Immodium 30 mins before a long run. Problem solved ;)
I haven't started the video yet but...Mark, that thumbnail is way too much! lol
Every time. If I do 1 poo before I go for a run, I need a poo when I get back. If I do 2 poos before I go for a run... I need a poo when I get back. Race day, probably get through about 5/6 poos before the gun fires...And the golden rule, don't have a curry the night before a race!
You needed to say poop, because I don’t think having to go when someone says stomach issues, to me they aren’t connected at all.
2-3mg Acetylcarnitine in the morning. Thank me later.
How does it work?
Different folks have different problems. If somebody is sensitive to gluten for example no supplement will fix that.
Wasted 6mins.
Why? You knew what it was about