No one likes talking about it, but every runner thinks about it: the pre-run poop. When it doesn’t happen, you feel it—every mile. A bloated belly, cramps, the lurking fear of a bathroom emergency… it’s enough to turn a good run into a sufferfest.
That’s why experienced runners treat digestion like part of the training plan. Runners are creatures of routine, and just like you train your legs and lungs, you can train your digestive system.
While there’s no guaranteed trick to trigger a bathroom break on command, these science-backed (and runner-tested) strategies can help things move along before you head out the door.
Let’s get things going.
1. Wake up earlier than you think you need to
It’s not just about giving yourself enough time to brush your teeth, gear up, or sip coffee. Your digestive system needs a wake-up call, too. After a night of rest, your colon responds to movement, hydration, and daylight. That’s why most people naturally go in the morning.
Set your alarm 30 to 60 minutes before your planned run. This buffer gives your body time to react to your morning routine—and your bowels time to do their thing without pressure.
If you’re racing, mimic this schedule in the weeks leading up so your GI tract knows what’s coming.
2. Use caffeine strategically
Coffee drinkers, rejoice: your morning cup isn’t just for alertness. Coffee stimulates the gastrocolic reflex, a fancy term for the signal that tells your colon to contract and move things along.
Interestingly, this effect isn’t solely due to caffeine. Studies suggest that other compounds in coffee—like chlorogenic acid—also play a role in stimulating digestion. That’s why even decaf coffee can help get things moving.
If you’re not a coffee fan, tea or even hot water with lemon may have a similar effect. Just be aware—some runners are more sensitive than others.
Practice on training days to find the right amount that helps without causing emergency sprints to the bathroom.
Related: Should You Consume Caffeine During Training and Races?
3. Stick to a consistent pre-run routine
The body thrives on rhythm. If your sleep, wake-up time, breakfast, and warm-up change daily, your bowels won’t know when to kick in. A consistent routine—especially in the hour before your run—can help train your system to follow suit.
Wake up at the same time. Drink the same beverage. Eat the same pre-run meal. Warm up the same way. And if your body doesn’t respond right away, don’t panic. It can take several days (or even weeks) of routine to make the results more predictable. Once you find a routine that stimulates your urge to go, stick to it.
4. Eat something that triggers digestion
A little food can go a long way. But timing and type of food matter. Opt for small, easily digestible foods known to promote bowel movements:
- Prunes: High in fiber and sorbitol, a natural laxative. Two or three prunes about 30–60 minutes before a run can do the trick—but don’t overdo it unless you’re staying very close to home.
- Dates or raisins: Provide natural sugars and fiber.
- Oatmeal: Contains soluble fiber that aids digestion.
- Probiotic yogurt with honey (or prunes): Delivers gut-friendly bacteria and natural sugars that can help stimulate digestion. Just be cautious with dairy—some runners are sensitive to it, and it could trigger GI issues and runner’s diarrhea. Try it before an easy run first to see how your body reacts.
Avoid relying on specific medications or laxatives before a run, as they can lead to unpredictable results and potential discomfort during your workout.
Related: 10 Foods and Drinks to Avoid Before Your Run: A Comprehensive Guide
5. Get moving before you start running
Jumping straight out of bed and into a run might save time, but it can leave your gut lagging behind. A gentle warm-up—like walking, light stretches, or a few yoga poses—can signal to your digestive system that it’s go-time.
Start with five to ten minutes of movement before your actual workout. Not only does it help with bowel function, but it also preps your muscles, reduces injury risk, and mentally eases you into your session.
Some runners even jog around the house before the actual workout to stimulate a bathroom visit.
6. Try a belly massage or squat position
Sometimes your digestive system needs a little nudge. A gentle abdominal massage—using circular motions around your lower belly in a clockwise direction—can help stimulate movement through the intestines.
Additionally, massaging the perineal area (the area between your anus and genitals) can also promote bowel movements.
Another option—use gravity to your advantage. Squatting (or mimicking a squat using a stool under your feet while sitting on the toilet) straightens the rectal angle and relaxes pelvic muscles, making it easier to go. Even just sitting on the toilet to relax can sometimes trigger the urge to poop.
Don’t be afraid to go twice
You went once. You’re sure you’re done. But then you start your run—and realize you were only halfway there. Sound familiar?
Many runners experience a “second wave” 10 to 30 minutes after their first bathroom visit, especially if they drank coffee or did some warm-up movement in between.
If time allows, hang out a bit after your first go and give your body another chance. Better to go twice than stop mid-run in panic mode.
Related: 10 Tips to Avoid Toilet Breaks During a Race
The bottom line
Nothing feels better than starting a run with a clear head—and an empty gut. With a little practice and a few tricks, your body can learn to do its business before you do yours.
Don’t wait for race morning to try something new. Use your long run days to experiment with caffeine timing or trigger foods like prunes.
And if nothing works perfectly every time? That’s normal. Your gut isn’t a machine. But with a consistent wake-up routine, it can be a more predictable part of your training—one less thing to worry about before a run.
