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?
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Tuesday Topics with Kim and Zenaida
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Ultimate Coffee Date with Deborah and Coco
Before I knew about carb-loading and running digestion issues, I once ate broccoli the night before a marathon. Oh my goodness!
I’m I spent 15 minutes of that marathon on the porta-potties.
Great tips, Debbie!
Lol (in retrospect, I’m sure it wasn’t funny at the time). Lesson learned, I’m sure.
This is tough and something so many runners struggle with! Luckily I think I have figured out what works for me, so I always try to stick to the same plan on race day!
I’m glad you found something that works for you.
Thankfully this is not really an issue for me. I do need to eat and have my. Coffee an hour before running
You’re lucky. Timing the coffee just right is important.