Okay, I talk to a lot of runners, so I know I’m not alone in this. Do you ever, um, have to go at inconvenient times when you’re running a race? Maybe right before the starting gun goes off? Or, even worse, later on in the event, you’re running well, maybe on the way to a PR, and suddenly, you’re like, “where’s the porta potty?”
Yeah, I feel your pain. Literally, sometimes.
Over the years I have tried to figure this out. At least figure out the timing, you know? I’ve done some research, practiced on my own body, and I think I’ve got the problem licked. Er, so to speak. Anyway, I have reduced my need to go during a race by a lot so I want to share with you what has helped me accomplish this. Here are 5 ways runners can avoid that “need to go” and have a better race.
5 Ways Runners Can Avoid that “Need to Go” and Have a Better Race
1. Eat at least a couple of hours before race time.
Giving your body at least two hours or so to digest your pre-race meal can really help you have a better race. Take note during training what works for you, and how much time you need before running to have a bowel movement. Stick with this on race day.
2. Don’t try anything new on race day!
I’m talking about new food here! This can be tough if you’re on the road for your event but plan ahead so that you have food that you have used in training to eat before your race. This is probably not the time to have a fancy omelet at that new restaurant you’d like to try.
3. Time your coffee or tea.
Many of us enjoy our morning cup of coffee before running, and that’s fine. Caffeine and warm fluids though may speed the process of moving waste through our intestines, so make sure to time that cup to leave time to spare for a bowel movement before your race begins.
4. Limit higher fiber foods the day before the race.
Avoid high fiber foods and other food that cause you flatulence or loose stools the day before your race.
5. Use probiotics to help with regularity.
Probiotics are the “good” bacteria that exist naturally in cultured and fermented food, or in supplements. They offer many benefits including helping with regularity, which can help you avoid that need to go and help you have a better race.
In addition to improving regularity, probiotics have been shown to help with bloating, gas, and abdominal discomfort, as well as helping with constipation. Eating foods like yogurt, tempeh, sauerkraut, drinking kombucha, or taking a probiotic supplement are great ways to increase your intake of “good” bacteria and help naturally support your digestive balance and healthy gut flora.
Is the “need to go” an issue you struggle with? Have you found a solution that works for you?
And Now It’s Time for the Runners’ Roundup!
Weekly Linkups
My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!
Meatless Monday with Sarah and Deborah
Inspire Me Monday with Janet
Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Deborah, Lisa, Jenn, Laura, and Me!
The Weekly Run Down with Deborah and Kim
Fit Five Friday with Darlene, Michelle, Renee, Jenn, and Zenaida
Ultimate Coffee Date with Deborah and Coco
I think I’ve figured out how to time things pretty well before running. I’m a little worried about my race this weekend because my schedule will be so much different. I’m hoping to can keep to my same morning routine and that my body won’t be too confused with the later start time!
Later start times always throw me off. Good luck this weekend!
Thankfully, my “need to go” is the other kind LOL I swear my bladder loses all “holding” ability on race day, even on really hot days when I’m sweating more than usual.
I feel that way sometimes too! I had to stop twice during what turned out to be my PR marathon!
As you know, I’ve been plagued with this issue for years! Nothing seemed to help and believe me, I tried everythin! Interestingly, when I saw the pelvic health specialist earlier this year, we worked on some of those issues. The therapy helped a lot. It’s just another option.
That’s really interesting. I’m glad you found something that helps.
I always worry that will happen but it doesn’t thankfully. I have do have the nervous pee need before a run and a race. Sometimes I get in line to pee and then get right back in line again
Yes, I know that feeling! I feel like it’s part of logistics before a race, timing my pee just right. 🙂
These are good tips and so important for runners! The thing that makes me the most anxious on race mornings is getting to a porto-potty to pee before the race starts! If the lines are really long, I get really stressed out! Thankfully it usually ends up not being a big deal.
I get it. I feel the same way.
I have had this issue many, many times while out on a run, but curiously not during a race. I do have a real pee issue though, and the thing that’s made a big difference for me is learning to pee standing up- sorry for TMI- but you can get into a semi-lunge and pull your shorts aside. Just like the guys- no need for a porta potty! (obviously you still need a semi-private area, but a bush is fine.). Not everyone would be comfortable with this, but if you can do it, it makes a big difference!
So funny that you mentioned your peeing trick :-). As I mentioned to Kim above, I had to pee twice in what turned out to be my PR marathon. What I did was go into the portapotty, stand on top (foot on either side), squat down, and pull my shorts aside. Talk about TMI, I think you’re the first one (besides my husband) I’ve ever told. These days I wear skirts with liners so I don’t think that would work as well. Messy, lol
I’m a creature of habit. I eat the same breakfast of oatmeal and coffee and 2 hours before a race. The night before a race… always pizza.,,,so far so good!!
Haha, I remember one time when I had broccoli the night before a marathon race. Oh my.
Your tips are great, Debbie! I do these things as well, especially avoiding high fibre. Since then, it has worked out fine,
These are really great ideas. Sadly, I don’t have a gallbladder, so all bets are off. I’m fairly lucky that things don’t start moving until after I finish running, but there are no guarantees. When I have a big race, I’ll take a few Immodium to ensure that there a no unfortunate surprises.
It’s not usually an issue for me — so far, anyway, knock on wood.
I do think eating a couple of hours before a race is very beneficial — even when it means getting up way too early!
I have one more month of the probiotics I bought after my colonoscopy. Then I’ll probably try a month without and see if there’s any difference.
I have what is likely IBS (two doctors think so, but I haven’t had testing), so I do these things but still roll the dice on race day. During my marathon PR I had stomach issues the whole way. I took a Bentyl for my last race and that helped!