How to avoid 'runner's poop' using simple pre-run dietary strategies

Suddenly, urgent needs to poop in the middle of a run are common yet uncomfortable experience for many athletes.

Dr Joseph Salhab, a Florida-based gastroenterologist, shared an Instagram video on March 29 explaining this phenomenon.

He notes, “This is called runner's poop and it's a real thing. And this happens because exercise like running increases hormones that stimulate your gut, gravity, and constant movement are stimulators of gut movement.

Sometimes pre-run meals filled with sugar and caffeine can increase a reflex that can cause you to go.”

Ways to manage

Managing gut stimulation involves specific pre-run habits. Dr Salhab recommends the following strategies to reduce mid-run urgency:

• Eat low-fibre carbs: Stick with simple options like white rice, plain pasta, sourdough bread, or ripe bananas.
• Poop beforehand: Attempting a bowel movement ensures the intestines are relatively empty before exercise.
• Avoid full meals: Do not eat large, heavy meals within two to three hours of a run.
• Wear loose clothing: Opt for comfortable gear that does not put pressure on the abdomen.

Regarding nutrition, Dr Salhab advises, “Before a run, stick with some simple low-fibre carbs about two to three hours before so that your gut stays calm.”

He also cautions against high-fibre or dairy foods and suggests being mindful of caffeine.

Finally, the specialist notes, “Try to wear some looser clothing. That way you don't put a lot of pressure on your belly during the run.” Having a backup plan for a drive home can also provide peace of mind.

Please Note: This information is for educational purposes only and does not count as professional advice.