Runner’s Diarrhea

In other words, taking a ride on the D-Train.

Whenever you are new to running or walking long distances, you are apt to encounter runner’s diarrhea. The increased movement of your body imitates peristalsis thus helping move your food at inopportune times. Here are some tips and tricks to help alleviate your symptoms.

1. At least one day before running:
-limit high-fiber and gas producing foods (beans/bran/fruit/salad)
-limit or avoid sugar free candies, gum & ice cream
2. For 3-6 hours before running
-limit or avoid caffeine & high-fat foods
3. For at least 2 hours before running-don’t eat anything at all
4. Before, during & after running, drink plenty of fluids b/c dehydration can lead to diarrhea (avoid warm liquids)
5. Use caution with energy gels & energy bars
6. Wear comfortable loose clothing
7. Reduce your intensity or distance until things clear up