Experiencing discomfort in the stomach while running is a common problem that most athletes have faced. Portable toilets along the course are often in demand from the very first miles.
However, when running a race, every fraction of a second matters, and taking a forced break to use the toilet can significantly affect the final result. In this article, we will talk about the ways to avoid such stops.
Contents
1. Make Sure to Use the Toilet Before a Race Begins
This is the most basic and sensible advice. Visiting the toilet is a must even if you feel like you don’t need to. It is better to be safe than risk losing valuable time on the course.
Toilets in the pre-start area always have long lines, so plan ahead and make time for a visit to them. The important thing is not to stress about being late for the start.
If you are using a timing chip, it is not a big deal if you are a little delayed and start in a slower wave.
2. Avoid Food with a Laxative Effect
This list can differ from person to person, but runners are usually recommended to stay away from high-fiber and dairy products the day before a race.
Even though a dinner of fresh vegetable salad and low-fat yogurt may seem like a healthy choice, we advise you to opt for a different menu on the eve of a race. You may choose pasta, which is a favorite dish among marathon runners.
You need to be extra cautious when traveling to a different region or country for a race, as you may want to try new dishes and enjoy exotic cuisine.
Keep in mind that unfamiliar spicy food or fatty dishes can cause sudden stomach problems and ruin your athletic goals. Therefore, it’s best to postpone gastronomic pleasures for a little to avoid any issues.
Once you have crossed the finish line, you can treat yourself to whatever you desire without feeling guilty. Whether it is Mexican tacos or Indian curry, go ahead and enjoy your favorite delicacy.
3. Use Proven Sports Nutrition
To ensure optimal performance, it is crucial to be careful with all the food and drinks you consume during competition and in the days leading up to it. This is particularly important when it comes to unfamiliar products.
To avoid any unpleasant surprises, test everything that you plan to consume at a race, like gels and isotonic drinks, during your training sessions.
Products from the same manufacturer may have varying compositions, and your body may unexpectedly react to some additional ingredients, such as caffeine or guarana.
Eating too much fruit can lead to diarrhea. Especially risky in this sense are melons as they don’t mix well with other foods.
When trying to save time, we often grab food at aid stations with dirty hands. If wet wipes or sanitizers are available on the volunteers’ table, be sure to use them.
This is also a sign of respect for runners who will arrive at the refreshment station later and may have to eat fruit that has been touched by many people before.
4. Limit Tea and Coffee
Avoid drinking too much tea and coffee, not just because they contain caffeine, but also because they have a diuretic effect.
Drinking a cup of coffee before the start increases the chances of an unplanned toilet break. Instead of it, choose herbal tea or warm water to accompany your breakfast.
Some athletes have noted a connection between drinking coffee and stimulating the bowel-cleansing process. Consider drinking a small amount of coffee beforehand to guarantee a visit to the bathroom at home and a lighter run.
5. Use Remedies for Diarrhea
Doing aerobic exercises for an extended period increases the strain on the gastrointestinal tract. This happens because while running, blood rushes to the leg muscles, and your digestive organs may experience a lack of blood supply.
Additionally, the adrenaline and stress caused by participation in a competition can lead to stomach cramps, which can also activate the bowel-cleansing process.
Many athletes take pills for intestinal disorders as a preventative measure before running long distances. Consider having anti-diarrheal remedies on hand and take them only if necessary.
6. Slow Down Your Pace
This advice is more relevant during training sessions when you have the opportunity to run at a slower pace.
If you feel discomfort, you don’t have to immediately finish the run and rush home. Sometimes simply transitioning to a jog, walking, or even taking a quick break is enough. Afterward, the urge to use the toilet will likely subside at least for a little while.
During competitions, losing precious seconds can be disappointing. But it’s okay to take a short break if you need it.
Ultimately, it is better to miss the opportunity to set a personal record than to put your health at risk.
7. Shift Your Focus
Ultra marathon runners claim that running long distances is more of a mental challenge than a physical one. The most crucial thing is having the right mindset and controlling what we tell our bodies.
Therefore, even if you feel the urge to go to the toilet but stopping was not part of your plan, you can try to trick your body.
To do this, concentrate on something else, such as counting the remaining miles or admiring the scenery around you.
You can even compose poetry or sing songs in your head. And if you experience discomfort in your stomach, say to yourself: “No, I don’t need to use the toilet right now. That was just a random thought.”
8. Stay Calm
Pre-race stress is a common cause of gastrointestinal disorders. The release of adrenaline can disrupt blood flow to the intestines and result in psychosomatic diarrhea.
Anxiety levels vary among runners, and for some, pre-race nervousness can be uncomfortable in every sense. Meanwhile, others, even beginners, can remain as calm as a rock.
To ease pre-race anxiety, try taking a few deep breaths, listening to your favorite music, or massaging your temples.
9. Keep Yourself Warm
Choosing appropriate clothing for a winter race is a whole science. Even if you have been running in the winter for years and know how to dress for low temperatures, your tried-and-true clothing choices may not work during a competition.
On short distances, we run faster than our usual pace and can easily overheat. But at ultra marathons, especially in deep snow or difficult terrain, the pace slows down. Sometimes a race becomes more like a run-walk-run. It is easy to get cold in these conditions.
When it is cold, all of our blood vessels constrict, including those leading to the bladder. This means that even a drop of liquid inside can trigger the need to use the toilet.
During winter races, it is crucial to stay in warm-up clothes for as long as possible before the start. If you don’t, your muscles may cool down before a race begins, and you may feel the urge to stop at the porta-potties in the first few miles.
10. Don’t Drink Too Much
At first, this advice may seem to go against the nutritional recommendations for runners. All articles emphasize the importance of maintaining a proper water-salt balance and avoiding dehydration during a race.
However, drinking too much water at once can be difficult for your body to absorb, and may result in the need for more frequent toilet stops.
Some runners take the advice to “stay hydrated” too literally and drink a couple of glasses of water at every aid station.
Don’t go overboard and drink “just in case.” It is wiser to stick to moderation and take a few sips from your bottle every 1.5-2 miles.
Over time, runners develop their methods for avoiding taking toilet breaks during a race. However, if the need arises, don’t think prematurely that lost minutes will lead to a loss. Who knows, perhaps your competitors will have to stop twice.
