How Can I Prevent Runner's Trots?

Michael Cordas, Jr., DO,
FAOASM, FAAFP 

Runner’s trots, also known as runner’s diarrhea, is the urgent need to have a bowel movement mid or

immediately after a run and is common among long distance runners. The causes of runner's trots are still debated but changing your diet can help prevent it. Try these changes below to help prevent this from occurring to you during a run:

• At least one day before running, limit or avoid high-fiber and gas-producing foods. If you run every day, eat those foods after you run.
• At least one day before running, limit or avoid artificial sweeteners.
• For three to six hours before running, limit or avoid caffeine and high-fat foods.
• For at least two hours before running, don't eat anything at all.
• Before, during and after running, drink plenty of fluids. Dehydration can lead to diarrhea. Avoid warm liquids, however, which can speed food through the digestive tract.
• While running, use caution with energy gels and energy bars. In some people, these products can contribute to diarrhea.
• Wear comfortable, loose fitting clothing when you run. 

Consider reducing the intensity or distance of your runs until the diarrhea improves. If these suggestions don't help, consult your doctor for additional suggestions

If you have an injury that is preventing you from doing your exercises, sport or any type of activity, please contact the PinnacleHealth Sports Medicine Center: www.pinnaclehealth.org/sportsmed