Marathon running is a test of human endurance, but it often comes with an unexpected challenge: the sudden need to defecate, known colloquially as “runner’s trots” or the “Gingerbread Man” syndrome. Despite the embarrassment it may cause, up to 60% of marathoners experience gastrointestinal issues during races.
What the body prioritizes
During periods of physical stress, such as running a marathon, the body prioritizes blood flow towards the muscles and away from organs that are not deemed critical at the moment, including the intestines. This reduction in blood flow can disrupt normal intestinal function and cause irritation.
But this isn’t the only reason it can happen – click to learn other surprising reasons!
Inflammatory Response
The lack of blood flow to the intestines can lead to an inflammatory response in the gut lining, potentially causing ischemic colitis or transient inflammation. This condition can accelerate the movement of waste through the intestines.
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pexels
Loss of Sphincter Control
Runners may lose control over their sphincter muscles due to the intense physical activity. The involuntary muscle that usually prevents bowel movements may relax, and the voluntary muscle might be too difficult to control while running, leading to an accident.
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pexels
Gastrointestinal Issues
Up to 60 percent of marathoners experience gastrointestinal problems during their races. The physical exertion and stress on the body can exacerbate these issues, making it difficult to prevent accidents.
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pexels
Pre-Race Diet
Consuming high-fiber foods or large meals too close to race time can increase the likelihood of needing to defecate during the race. Runners should aim for easily digestible foods that provide energy without overburdening the digestive system. Tailoring one’s diet in the days leading up to the event can help minimize gastrointestinal distress and improve performance.
Source:
reddit
Hydration Levels
Both dehydration and overhydration can upset the gastrointestinal system, potentially leading to diarrhea or increased bowel movements during physical exertion. Maintaining a balanced hydration strategy is crucial, as it helps to ensure that the body functions optimally without triggering adverse effects in the gut. Runners need to find their hydration sweet spot during training to avoid issues on race day.
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pexels
Caffeine Consumption
Many runners consume caffeine for an energy boost, but caffeine can also stimulate the colon and accelerate bowel movements. While caffeine’s ergogenic effects are well-documented, its gastrointestinal effects can vary from person to person. Runners may need to experiment with caffeine intake during training runs to assess their tolerance.
Source:
reddit
Stress and Anxiety
The psychological stress and anxiety of competing in a marathon can affect gastrointestinal function, leading to an urgent need to defecate. The body’s stress response can exacerbate gastrointestinal symptoms, making pre-race nerves a significant factor for runners. Strategies for managing stress, such as visualization and deep breathing exercises, can be beneficial.
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pexels
Altitude and Temperature
Races held at high altitudes or in extreme temperatures can stress the body in unique ways, potentially affecting gastrointestinal function. The body’s efforts to acclimatize to these conditions can divert resources away from the digestive system, leading to discomfort. Acclimatization training and appropriate gear can help mitigate these effects.
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pexels
Physical Jostling
The constant and vigorous movement of running causes the contents within the gastrointestinal tract to move and slosh around. This physical agitation can stimulate the digestive system in ways that increase the urgency and need for a bowel movement, contributing to the discomfort of runners.
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pexels
Medications
Certain medications, including supplements and performance enhancers, can have side effects that include diarrhea or gastrointestinal distress. Runners should review their medications and supplements with a healthcare provider to identify any potential gastrointestinal risks. Adjusting or timing medication intake may help mitigate adverse effects.
Source:
reddit
Energy Gels and Sports Drinks
The high sugar content and artificial sweeteners in some energy gels and sports drinks can lead to gastrointestinal upset when consumed in large quantities during a race. While these products are designed to provide quick energy, their impact on the digestive system can vary. Runners should test different products during training to identify those that agree with their stomachs.
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reddit
Changes in Blood Sugar Levels
Fluctuations in blood sugar levels during long-distance running can impact gastrointestinal function. Low blood sugar (hypoglycemia) can lead to nausea and abdominal discomfort, while strategies to prevent it, such as consuming high-sugar foods or drinks, can trigger diarrhea.
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pexels
Individual Sensitivity
Some runners have a more sensitive gastrointestinal tract and may be more prone to issues during physical exertion, regardless of other factors. Understanding one’s body and recognizing triggers through careful monitoring and adjustments in diet and training can help manage sensitivity issues. Personalized strategies are key to minimizing gastrointestinal distress.
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pexels
Hygiene and Bacterial Exposure
The exposure to new environments, including international travel for races, can expose runners to different bacteria and viruses, increasing the risk of gastrointestinal infections that could lead to diarrhea and other issues during a marathon.
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pexels
Dietary Experimentation
Experimenting with new or different sports nutrition products, supplements, or dietary strategies too close to race day without adequate testing can lead to unexpected gastrointestinal reactions. Runners might introduce these changes in the hopes of improving performance but end up facing adverse effects instead.
Source:
reddit
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