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Runner's
diarrhea
Runner's diarrhea is frequent, loose bowel
movements during or immediately after a run. Many distance runners have this
problem. The cause isn't clear but likely explanations include the following:
 | The up and down
movement of the body during running may stimulate bowel activity.
| Running makes food
pass more quickly through your digestive tract. |
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To prevent runner's diarrhea, try these
suggestions:
| Don't eat for at
least two hours before running.
| Reduce fiber and
gas-producing foods, such as beans, bran, fruits and salad, for at least one
day before running. If you run every day, you'll have to find a level of
fiber that you can tolerate. Otherwise, you can eat high-fiber and
gas-producing foods after you run.
| Limit or avoid
caffeine three to six hours before running. Caffeine stimulates the bowel.
| If you're lactose
intolerant, limit or avoid dairy products for at least one day before
running. If you run every day, you may need to switch to lactose-reduced or
lactose-free milk and milk products.
| Limit or avoid foods
containing sugar alcohols, which can stimulate bowel activity, for at least
one day before running. These sweeteners are most often found in sugar-free
candies, gum and ice cream.
| Reduce the intensity
or distance of your runs temporarily until signs and symptoms improve. Then
gradually increase your activity as signs and symptoms allow. |
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If these suggestions don't help, see your
doctor. He or she can check for an underlying bowel problem.
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