Taboo Topic #2 is enough to cover two days...(actually, I just missed a post, and at some point I am sure I will catch up, but in the meantime...)
When running, I have often had a rumbling gut hit at the most inopportune time. Have you been there? Your cranking off the miles and then out of no where, your stomach hits a curve. You have a cramp, or four, and a rumbling. With fear consuming and focus collapsing, the internal dialog debates as to whether you can make it to the bathroom or should you drop back from the group and try to find a porta-potty. Worse than the port potty, that makes a Third World road-side gutter smell fresh, the cramping worsens.
Though taboo, talking about "funny-tummy" is important for those venturing into running. The fact is you will be hit with a slush gut, impromptu diarhea, and critical cramping at some point in your running career. Its causes can be physical, situational or nutritional – or could be combination of all three problems.
That said, two questions. One, what causes it. Two, what to do with it.
Runner's diarrhea is characterized by frequent, loose bowel movements during or immediately after a run. Runner's diarrhea is most common in long-distance or marathon runners.
The cause of runner's diarrhea isn't clear. One theory is that extreme exercise directs blood flow away from the intestines — contributing to diarrhea.
Often, simple dietary changes can help prevent runner's diarrhea:
■ At least one day before running, limit or avoid high-fiber and gas-producing foods, such as beans, bran, fruit and salad. If you run every day, experiment to find a tolerable level of fiber. Otherwise, simply eat those foods after you run.
■ At least one day before running, limit or avoid sweeteners called sugar alcohols — most often found in sugar-free candies, gum and ice cream.
■ For three to six hours before running, limit or avoid caffeine and high-fat foods.
■ For at least two hours before running, don't eat anything at all.
■ Before, during and after running, drink plenty of fluids. Dehydration can lead to diarrhea. Avoid warm liquids, however, which can speed food through the digestive tract.
■ While running, use caution with energy gels and energy bars. In some people, these products can contribute to diarrhea.
■ If you're lactose intolerant, switch to lactose-reduced or lactose-free milk and milk products.
You are not alone. We all experience it. Apply the simply adjustments and remember to ALWAYS carrie Handy Wipes and Purell Hand Sanitizer... Then your prepared... kinda.
Empathizing with you,
JHARP
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