Runner's trots...it's an unfortunate occurrence common to running; one that can be humiliating in less you have a great sense of humor. I'm actually quite thankful for the wooded trail today and my training partner who graciously ran ahead 100 yards and stayed put!
Here are a few tactics you can try to prevent runner’s trots per Dr. Schnoll-Sussman cited in a recent article from Women's Running, The Underlying Reason Some Runners Get Runner’s Trots BY FARA ROSENZWEIG PUBLISHED FEB. 15, 2016 UPDATED MAY. 16, 2016
- Limit the intake of high-fiber foods at least two days before a long race or training run.
- Avoid/limit artificial sweeteners such as sucralose, dairy products or any foods known to cause loose stools or flatulence for several days prior to the race.
- Hydrate, hydrate, hydrate. Aim for a very light yellow urine color.
- Try to avoid eating at least two hours prior to exercise. This will allow for enough time for food to empty your stomach.
- If you do not need the caffeine stimulation, try to avoid the intake of caffeinated products and warm fluids close to race time.
- If you use gels during races, these may be the culprits. Practice different formulations.
- NEVER try something new (foods, gels, water supplements) on race day.
- Although one should not use these on a daily basis, for races or special events consider trying an over-the-counter antidiarrheal agent such as Imodium.
- Consider getting a consultation with a nutritionist who specializes in the care of athletes. They can carefully review your personal diet and make specific recommendations and modifications.