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But one aspect of the sport that doesnt make the list?
Getty Images / Wulf Voss / EyeEm
So yeah, the trots are annoying and surprisingly not all that rare for runners.
Heres why running can lead to pooping.
Before we dive into everything, lets get clear on what, exactly, constitutes runners diarrhea.
On the food front, high-fat items are one of the biggest culprits, says Nader.
Thats because it takes your body a long time to digest fatslonger than it does protein and carbs.
This is due to the way sugar alcohols move through your GI tract.
This can trigger diarrhea in some people, Tewksbury explains.
And that can bring on the urge to poop.
But pinpointing a dietary cause of the trots can be tricky as triggers are highly personalized.
Whereas someone else might not be affected at all by broccoli.
That someone else includes MacMahon.
My standard pre-race meal is rice, tofu, cauliflower, and broccoli, she says.
Now, for some people that would cause huge issues.
But thats what works for me.
The activity of running itself can also affect gut transit, says Dr. Oxentenko.
Experts also believe that both the duration and intensity of your run can impact your chances of GI issues.
According tothe Mayo Clinic, runners diarrhea is most common with long-distance running.
Certain runners may be more prone to experience these, uh, runs.
You should also skip excess food and drinks that contain sugar alcohols in place of sugar.
And if youre sensitive to caffeine, cut back on that, too, she adds.
The timing of when you eat pre-run is also important, though theres no one-size-fits-all rule for it.
My general recommendation is to not eat at least an hour before [a run], says Nader.
Fueling while you run?
certified coach level 3 and an I.A.A.F.
certified coach level 5.
But as a generalized guideline, Zeratsky recommends simply drinking when youre thirsty.
And that takes time and attention.
But sometimes, despite your best efforts, the trots can strike anyways.
Heres what to do when that happens.
Speaking from personal experience, when the trots come on, they come on fast and with little warning.
But instead of sprinting home in a panic, its better to simply stop running.
And if runners diarrhea ambushes you mid-run, try not to sweat it, says MacMahon.
It sucks, and its embarrassing, but itdoeshappen.
Not all runners diarrhea should be shrugged off, though.
Heres when you should see a doctor.
In rare cases, especially when youre running really long, dehydration can trigger a condition called ischemic colitis.