Hey runners, especially older new runners! This came up in 'Bridge to 10K' so...
One thing that seldom gets mentioned in the 'how to run' stuff is the importance of bowel movement. It's just too indelicate for many people, but it's something we all have to take care over. This post is my little attempt to help you if you are, like me, one who needs more information.
Basically your run will be better if you have moved your bowels first. Especially if you are an early-bird runner. And if you 'get the call' when you have run 5Km away from the loo...
But that is frequently the most difficult part of getting prepared, and I am certain it puts some people off running. I have cancelled quite a few early runs because the 'moment' had not yet come upon me.
A healthy intestine is a huge blessing, but we have tended to abuse ours with a few of our modern habits. Sitting still for hours is probably the worst culprit, but the excessive use of antibiotics is another major issue - antibiotics kill bacteria, and your guts need their bacteria to work well. I'd be dead without them, but they have left this side effect - slow guts.
Two things that I have been told work well to help with slow bowels is lots of fibre, and probiotics like Actimel and Yakult, maybe Greek yogurt too. I have been using probiotics and an overnight oats breakfast for a year now, and it does seem to do the trick. But it is still dangerous for me to have too heavy a meal the night before a run.
Has anyone got any other tips?
Written by
theoldfellow
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Great post OF and definitely a hot topic for many runners.
I have lots of tips because a couple of years ago my bowels stopped working altogether! Literally just stopped. For no apparent reason, my diet hadn’t changed, I wasn’t on medication, blah blah. I kept running and doing other exercise but nothing worked. I went to the doctor and was booked for a colonoscopy, then I went on holiday and suddenly, normal service was resumed 🙂 I reckon stress played a part in that episode but during that time I read and learned lots about how to manage things better.
Age definitely plays a part because I didn’t even think about this when I was younger. Diet is key. Lots of fruit and veg, loads of water obviously, cutting out cr*p food, sweet stuff, etc. I’ve found out that bread is not good for me, even wholemeal so I avoid it as much as possible. Interestingly, pasta is fine 😋. Apple juice is particularly good as it contains pectin which is a natural laxative. Prune juice and/or prunes also very good but be careful of the dosage for the juice first time around until you know what works for you 😮 All-bran cereal works wonders and I’ve found that eating a small bowl at night instead of the morning keeps me running perfectly.......in more ways than one. Soft fruit like plums, nectarines, peaches are better than other fruit but that’s what works for me.
You’re right about the yogurt and antibiotics. Perfect for the good bacteria. Also, food like picked red cabbage, sauerkraut, kimchi, etc.
Keep moving as much as possible, sitting is lethal. Running is perfect because it gets everything jiggling around 🙂
But if the worst happens (aka the Paula Radcliffe incident) then no worry. It’s actually happened to me a few times, not in public admittedly and not being televised for millions of viewers around the world, but nothing happened, the world didn’t end, and all was good afterwards. But I did think the really bright running gear was probably not a great idea at times like that 😏
Sorry this is so long but I get carried away at times 🙂
I postponed having a large Chinese meal after attending a concert last Friday as I was going to a parkrun the following morning, I only had a light supper when I came home.
On a Saturday morning when I am going to a parkrun, I only have half of what I usually eat for breakfast, I don't think it is a good idea to go out for a run without eating or drinking anything, but perhaps like me, you should not have as much as a normal breakfast.
Well said. Drink loads of water, eat high fibre foods. Try them, I recently changed to the highest fibre I could find for many items - beware and read the label e.g. many whole grain rice options are just as bad as white, I had to shop around to find the highest fibre content. And guess what, I notice no difference in flavour or texture so win win. Give it a go, little changes - big movements 😉
I used to have this issue off and on... but I have to say since I went plant based I have never been quite so regular which is primarily due to the much larger amounts of daily fibre combined with higher hydration levels and regular exercise. 👍🏻
I have always had quite a slow digestive system, which also leads to unpredictablity. I have found that Fybogel works for me. I don’t bother day to day, I run in a big loop around home and in an emergency I could short-cut to get home but it has not happened yet! But if I am going to a race or parkrun then I will take fybogel morning and evening of the day before. This makes sure that I can go before I go, as my mother always told us we should!!
Is that plain Fybogel? My doctor put me on 'Fybogel with Mebeverine' for IBS some years ago. I found it ineffective - mainly 'cos I didn't have IBS! It was back when GPs said 'let's try this', rather than doing tests.
More recently I was prescribed Macrogol (which is actually the same as antifreeze - Polyethylene Glycol), but even at quarter-sachets it is usually too aggressive, so I have ditched it.
The Oats+Actimel is the only thing that I've found that helps me be regular, without getting beyond that to 'uncontrollable'.
I love the thought of you needing to take something the night before an event. I did my 1st 5k race 3 days after graduating c25k - I could have done with something to get me out of the toilet onto the start line - nerves work every time for me, totally cleared me out😉
hi. good post and you're right its a big topic. ... i've not read the post on the bridge yet. seem to have less time to check stuff out on here at the moment
anyways I know exactly what you mean, I love morning runs, but most of the time I need 'to go' before I go!! this can often mean waiting a while, which isn't great esp if planned run event or run before work!! I normally just have a coffee and water before, which works most of the time. But sometimes not, and I've either had to head home or find a loo or spend the run v uncomfortable and cut it short!! If I run on an evening this can also happen, even if I've already 'been'
This is probably just do much info (TMI)
I know some folk take Imodium or similar before big runs.
As already mentioned...Water! We know the importance of good hydration for muscles and recovery but we forget water helps flush our systems out faster and better. Keep your hydration high and your routines regular and you might find your body gets on board.
That pre-run anxiety flutter usually does it for me, my body knows the signs of going running so usually plays ball, but if not, I always carry tissues and wipes and I hear bears go in the woods....🤣🤣🤣
My back-pocket load in my running tights is Laminated Parkrun Token (for ID & ICE* phone number) next to the body, then a handkerchief wrapped round 4-5 sheets of tp. But you may be right.
Good subject to raise theoldfellow. The only reason we get up so early for our local parkrun is to ensure that we go, before we need to leave the house. I feel so uncomfortable running if I haven’t . Fortunately , fibre cereals, nuts and fruit in the diet seem to keep things moving on a regular cycle.
If we run along the prom there are also public WCs en route and I have no qualms about pausing garmin and popping in. Fortunately, only wild wees have been required on my country routes so far.
Thanks for bringing this subject up. So glad to find it’s not just me. Lots of options to try out. I’ve had to do a 10 minute run near to home, dash back and then go for a proper run. Trip to the shops now to buy everything on the list and see what works best for me.
I have a poo step (probably actually called a toilet step or something, but I prefer poo step!) and that works wonders! The way we sit on the loo actually blocks the tubes up and makes it more difficult to go. We should squat more when relieving ourselves and the step helps to adjust your poo tube to release the waste. I love mine and hate it when I use a loo anywhere else now because it is so much more comfortable.
Glad that people are feeling comfortable talking about this, as you can probably tell by my name, I fit right into this Convo!!
I have heard of that. It's so useful from time to time to think back to humanity's origins. That's where we learned to run, after all, and then evolved to be running killer ages. Not many water closets on the African savanna, and if you need to go while the hunt is on...
Interesting post TOF. I never go out without a visit to the bathroom because I have had some very scary experiences. I won't 'share'. My bowels however are creatures of habit and I have managed to train my self to a degree. So my top tip is a strong coffee; gets things moving nicely.
(I do carry wipes and dog poo bags, just in case! Maybe a security blanket as much as anything )
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