How to Prevent a Runner’s Trots During a Race

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WHAT IS A RUNNER’S TROTS?

    It is any bathroom break during or after a run, characterized by cramping, flatulence, diarrhea, and urge to defecate.  This is common among long distance-runners.

WHAT ARE THE CONTRIBUTING FACTORS THAT CAUSE RUNNER’S TROTS?

  • Physical jostling of intestine
  • Diversion of blood flow
  • Increased transit time of Gastro-Intestinal tract due to hormonal changes
  • Nutrition factors
  • Stress
  • Pre-race anxiety

HOW TO PREVENT THE RUNNER’S TROTS?

Here are some suggested management strategies:

  1. Behavioural
  • Encourage bowel movement prior to race
  • Manage your stress/anxiety by meditating before the race
  • Setup pre-run rituals (e.g. eating > 2hrs pre-race)
  • Monitor your nutrition during race week
  • Understand your bowel habits
  • Progress through to high distances gradually
  • Clothes comfortable size
  • Work on pelvic floor muscles – Kegels
  1. Nutritional
  • Limit milk and milk products
  • Limit artificial sugars such as sorbitol
  • Limit high fiber foods such as grains, beans, fruit skin, vegetable salads
  • Avoid caffeine or energy drink, gels (if not used to it)
  • Avoid spicy foods and alcohol
  • Keep hydrated
  1. Medical

How to prevent it during the race?

Take 1 Diatabs capsule 1 hour before the race

diatab

* Also check out to see if you have the following conditions below, and better take the proper management of the following condition:

  • Lactose intolerant
  • Irritable bowel syndrome
  • Gluten intolerance
  • Other gastrointestinal tract condition

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HAPPY RUNNING!

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