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
- Pre-race anxiety
HOW TO PREVENT THE RUNNER’S TROTS?
Here are some suggested management strategies:
- 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
- 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
How to prevent it during the race?
Take 1 Diatabs capsule 1 hour before the race
* 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