How are you getting on with your training? Tell us all... π
I loved cheekychipmunks' recent post about Her Common! healthunlocked.com/marathon... It would be great to see some more posts like that (or pics shared on Strava) - let's share where we run! π Obvs be safe and don't give away any home address details πππ
Strava people: we have quite a few of you in the HUHM Autumn 2020 Club now, remember to follow each other and keep the Kudos coming!!!
β Loomergencies and other tummy troubles
I don't know about you, but this is something I worry about a lot!! I apologise in advance if anyone is offended by this subject - I will be avoiding going into tooooo much detail, and I suspect that most of you will understand what I allude to!
A lot of the advice I have seen relates to diet. It is definitely still a work in progress as far as I am concerned!
β Nausea
I often get this after a fast run - it's the main reason why I don't show up at parkrun very often! To help prevent nausea it is best to avoid eating large amounts of food before and during a run, and to try and keep moving after you have finished. This is what I find particularly difficult about parkrun where we have to wait in the funnel queue to get our finish tokens π
Nausea and dizziness after a long run may be due to a post-exercise drop in blood pressure. If you are prone to low blood pressure you may find that eating and drinking small amounts regularly during your run - and a little something immediately after - will help with this.
I don't personally have much of a problem with this, but I know many do, and particularly women. My worst fail to date has been when I did the South Coast Challenge and treated myself to a large Americano to take on the train to Eastbourne. Silly me! I didn't quite make it to the aid station in time...
When I manage to avoid the lure of huge coffees, my tactics are mainly to stop drinking anything an hour before the run (just a few sips now and then can help take care of a dry mouth, as can Vaseline on the lips), know where the toilets are, wear shorts (can be easily pulled aside if a visit behind a tree is necessary), dark coloured bottoms to help disguise any mishaps, and, er, Tena!
I'm assuming you all know of what I speak - that disturbing rustling down below, code brown, loomergency... if you don't, lucky you! π
Seriously though, some of us have irritable bowel issues, or perhaps even worse medical problems which can seriously spoil our running experience. Even if we are healthy enough, the action of running often will result in our bowels moving at the most inconvenient moments. But there are things we can do to avoid this anxiety! In the past I have tended to rely on loperamide (Imodium etc.) to help with this, but it's not really a great solution because it can cause other problems, and sometimes doesn't even work!!
It is really best to think about getting plenty of fibre into our regular diet, and to train ourselves to "go" before our long run, so we are less likely to run into trouble, so to speak.
Here's another Runner's World article for some useful tips. I was interested to learn that any hot drink (not just coffee!) may do the trick: runnersworld.com/health-inj...
ANYWAY! Enough of this misery π
Have fun, take care, enjoy the runs, and happy training everyone π
Thankfully, and touching wood frantically, Iβve never had a serious issue with Loomergencies. I am careful about what I consume before and during a run though, but Iβm sure thereβll be a crisis at some stage! π
My training is going well. βLong Run Wednesdayβ for me tomorrow, ironically not on the common, but on My Towpath (I can feel another post coming!!) Itβll be 12k. Basically flat, rather uneven under foot in places, but thereβs an excellent 7-8k out and back stretch which I elongate as the runs get longer. And of course Flossie can come. πΎ πΎ
I did hills yesterday and Iβm still doing my version of intervals for (Not) PR. Working so far. π Oh, and daily yoga of course. π§ββοΈ
It did thanks roseabi , albeit rather uncomfortable at 15 degrees, 100% humidity and zero rain - boooo, I love the rain and the forecast had promised some. π₯Ίπ₯΅
Definitely something Iβve thought about so the links will make interesting (and hopefully informative) reading!!!
I find the Strava group really good for motivation seeing everyoneβs runs and the different locations everyone runs in. I think Iβm due my next longer run so hopefully it will appear on there soon!!
Thanks for this post roseabi it a problem I sometimes get with stomach cramps and loperamide does help. But its constantly in the back of my mind when going out on a long run. π₯Ί
Iβm not sure if this is the case but if you have a definite diagnose bowel/ gut disorder can you possibly get a radar key to use the disables toilets. I know itβs should only be used for the disabled but on the rare occasion if the public toilets are locked or vandalised it may save somebody. No good for me as there are no public toilets at all where I run. Just a thought π
Oh the loo emergencies!!! Iβd got all the loos worked out on my training plan for the London marathon but then they all shut!! And now as I start again, even with the garden centres opening thereβs a queue to get in π±π±π±. So I do take a vegan fibre boost every day in my pea protein shake. But honestly anything over 6 miles and I take an Imodium, which I sometimes regret!
Havenβt been brave enough to wear shorts with my elderly legs and must admit my brooks cut offs are quite tight to get off quick!! I might investigate. Iβd thought about a βshe-weeβ but they are enormous, wont fit in my bum bag!!
I think it happens to lots of us and I definitely wear a pad for my peace of mind. Just not sure how comfy it will be as I get over 18 miles on my marathon journey.
Do you know I had my first loomergency, in that way, last week on my Wednesday 10k. At least it wasnβt for a long time. Iβm putting it down to sitting at a desk more and staring longer at screens - it seems to be mucking things up a bit down there. More breaks needed I think. Iβve had plenty in the other way...
I try not to eat or drink before a run and just hydrate the night before. But of course, only for a morning run. I tried running everyday in May but it seemed to bash everything about too much inside and makes it worse but for some reason 5 runs a week is ok π€·π»ββοΈ
Roseabi - itβs good to know that the most experienced runners also have these problems!!
When I wrote this I didnβt want to elaborate too much as itβs an embarrassing subject but itβs so nice to read everyoneβs posts in this thread and so reassuring that a lot of you have similar problems. And yes, it is traumatic sometimes and yes, Iβve used bushes occasionally and yes, pads too. Fortunately not IBS or Crohns, just a mum of two children who tries her best to do her exercises but sometimes the receding hormones just ruin the run.
Just found your race - interesting! Virgin sport sent out a survey about the Oxford HM (11th Oct) - there were a lot of questions that suggested they were considering an alternative format of laps around University Park rather than the usual route, also spreading it out over two days with staggered start times throughout the day. We should find out at more at the end of this month.
Great post, will be very relevant to me as I go for longer runs as I do suffer with IBS and Iβm lactose intolerant so some rogue milk in something I eat the day before can have disastrous consequences!
I havenβt officially started my HM training yet, as Iβve said in other posts Iβm doing a 5K speed plan at the moment but it finishes next Saturday so then Iβll be onto the next plan. Iβm thinking of running most of it by keeping in HR zone 3 since it is my first go at this distance and Iβm sure the speed training takes me well above this on most runs. A lot of people on here seem to have had success with that and I find long slow runs much more enjoyable!
Thanks for posting this, it's nice to know that others have the same worries when they're out and it's not just me. I agree with Kevin41 about the Strava group, it's all new to me but it's really giving me a boost for my motivation and to get out. I wasn't sure about whether or not I should send follow requests so that I could give the kudos especially when our names can be so different you'd all wonder who that strange person was
I'm maybe lucky that I'm not really one for loomergencies, I'm like a camel, but it does mean that I'm really badly equipped when they do rear their heads π I'm looking at you, Meadows half marathon. I fretted and panicked for about three miles, desperately devising plans and working out my options, but then luckily the swirly gut feeling just subsided... Curiously, when I'm in my running gear I'm not at all prudish though. I'd never have thought I'd be out there in tiny shorts and a crop top, I'm not like that in day to day life, but something about running makes it OK to just run around the city in what is essentially my pants π So with this newfound casual approach I'd possibly just go full Paula Radcliffe in a loomergency if I had to. π€·ββοΈ
Unfortunately, I have had the nausea and dizziness on a couple of recent runs (today included!!) Have read the articles you mentioned and others. I think I am hydrated enough - my urine is always clear - and I have started adding electrolytes to my water bottle I run with more recently . I think the heat is the main issue - 27 deg C at 7.3 0 am this morning and hotter on the finish - and I seem to be running faster. Runners Blue Print points that out as an issue - going faster in the heat and putting my body under stress is not a good idea! Today is supposed to be the peak of the heatwave so hopefully it will be cooler in the mornings going forward.
It doesnt happen after every run so my normal hydration and fuelling options work most of the time. that makes it more difficult to know what to do but plenty of good advice online so will try and incorporate it all.
Oof that is warm!! Sometimes the best option is just to take it easy, or have an extra rest day. There were a couple of days recently I didn't even want to leave the house!! xxx
Oh, this post could have been written for me/about me - "Worst nightmare" and now "Number ones" are starting to creep in too, although I think the latter are more in the mind than the body! For background, I have Crohn's.
I've tried all sorts of things but it all comes back to if I haven't evacuated, either don't run or factor in a small loop at the start of a run so I can come back to the house for a pit stop. Fortunately I live rural with some handy dense woodland for emergencies. Always carry tissues and a small plastic bag.
On Thursday I have been invited to join a socially distanced group run with a few others. I haven't run with anyone else (except a few runs with my son) since lockdown started. I am already panicking and planning my diet for the next couple of days and may resort to loperamide.
I always take loperamide before races for peace of mind.
Inevitably, accidents do still happen despite my best planning. When they do, I am tearful, traumatised and dejected. Then I pick myself up, remember that more people suffer with these issues than admit to it and vow not to be defeated by a bodily function. Even the professionals suffer too.
Thank you roseabi for raising an uncomfortable subject!
I was thinking of you, and my heart goes out to you and everyone with Crohns or other inflammatory bowel disease. I have a little bit of IBS, but I know it's nothing compared to what others can suffer. It has admittedly been more of a worry with nearly all of the public toilets closing during the lockdown - thankfully most of them are open again now! In a way it's been quite good that they closed because it's made me think about more ways I might be able to deal with the problem. It IS traumatic, and also pretty painful I've found, when accidents happen, but you are so right to carry on and not let it beat you! You are awesome!!!!!!!!
All the best for your running group adventures, and try not to worry - as runners they will understand!
Running for me has exactly the opposite effect. You see I have an overactive bladder . I can go to the toilet then walk the dog for 40 minutes and when I get home its a mad dash to the bathroom.
Where as I can run 5k, 10k , 10 miles or my one and only HM and i was absolutely fine.
Eee, I havenβt been on this forum for a while but I thought Iβd put my two pennorth in on this lovely subject.
I have been known to go to the loo about 4 times before parkrun - I think itβs a combination of snug running clothes and anticipation. I can feel like I need a pee while running but am fine when I stop. When I was increasing mileage to 10k and then 10 miles, a wild pee behind a bush was not unusual in the country runs and I know where all the loos are along southsea runs. I paused my watch and stopped. Luckily I donβt suffer the number 2 problem but I always make sure this is done before a run.
I did get the faint feeling on my journey to 10k and after parkrun, and following attendance at pharmacy and GP, I was taken off the hypertension tablets. I still suffered this after a sprint at parkrun but by walking and sipping water itβs soon fine (thereβs no queue for a token by the time I get there.)
Happy running you lovely runner beings . I am soon to return to the magic plan so wonβt be with you for a while.
That is annoying roseabi. But you arenβt the only one - I often see a dash to the public conveniences . Not helped by the fact there is no public loo at the start. When doing tourist runs we allow time to go at a nearby supermarket.
Iβve had a Paula Ratcliffe moment only once, I was desperate, jumped into some bushes and then nothing happened! It was the only time I regretted wearing really bright colours though π
On long runs Iβll sometimes feel as if Iβm bursting for a pee but I try to ignore it thinking thereβs nothing much in my bladder and then even when I get home Iβm not rushing to the loo so it must be imagined or because of all that jiggling going on.
The running is going ok, I had a bad run on Sunday and stopped at 5K to come home, just didnβt feel like it βΉοΈ But Iβve gone out today so hopefully training is back on track.
I'm a bit like Buddy34 in that I do go for a wee quite often in the day but when I'm running it so far hasn't given me a problem. Maybe partly because I'm a bit paranoid about it so don't drink much before I go out and try to go to the loo a couple of times to make sure I'm empty!
I have suffered from dizziness though, a couple of times quite recently after long runs. I felt quite awful and had to sit for a while before I had a shower as thought I might faint. I grabbed some cake and shoved it down my face as thought it was blood sugar related. I did feel better actually after about 10 mins but I can generally feel quite exhausted most of the day after a long run. I don't eat before I go. I've just bought some gel packs but on the last run I didn't eat it just because I don't really feel like it when I'm running, I've more to worry about! I'm starting to think on my next run I should just force it down regardless to see if it helps.
Oh and number 2s I'm lucky enough not to have been troubled by that either yet. Anyone who read my last post about sweat though knows I have smelly running gear so I am not spared embarrassing running issues! π€£
It is quite difficult to eat while running! As I mentioned to Jojohypno you may want to think about sports drinks to get some carbohydrates into you, especially as you don't have a problem with needing to pee during your run xx
One memorable 20k training run - I needed a wee from 10k on, so barely drank anything as I didn't want to make matters any worse and ended up with a cracking migraine. Lesson learned: just one cup of tea first thing and nothing more to drink until the run itself.
Then another long training run along the canal and the tummy swirling began. It subsided as I reached civilisation so I ran on (the wrong way, I was very stressed by now) and of course it returned with a vengeance. Just made it into the pub, screaming 'where's the loos' as I passed the bar... no one tried to stop me!!! Emerged from the pub shaken but ultimately unscathed and completed the last kilometre of my run!
Lesson learned: 'going through the motions' must be taken seriously before a run, if you don't feel great when you set out it probably won't end well!
Nausea and dizziness? hmmm, only if I have really, really pushed my speed (and that doesn't happen very often) or if it's really hot and I haven't drunk enough. Interestingly, I often feel nauseous after I've had a bath post long-run (I've wondered if a hot bath just adds to my dehydration but maybe it affects BP?).
My biggest fear relating races (apart from how long the queues may be at the start line) is the amount of time a loomergency would waste - you often have to queue for the loo round the course, I'd be devastated π€£.
I've never used loperamide but it seems lots of people do. Off to read the links (and to look up the side effects of loperamide) now.
Yeah, I find that baths can make me feel quite ill if I stay in them for too long - I try to limit them to 10 minutes. The blood pressure drop combined with heat and going from lying in the bath to standing up again are a very bad combo!
Loperamide works by slowing down intestinal motility, which in turn results in liquid being drawn out of the waste matter causing constipation. I think that the trouble with relying on this for a run is that if there is waste matter collected low in the digestive tract, this will often succumb to gravity and the bouncing effort of running, despite the effects of the drug!
I stay in the bath for ages ... I tell myself it's to get full value from the epsom salts - and it's taken a long while to realise that isn't making me feel great.
I am going to have some disturbing mental images as I set off over my next start line, loperamide or not! π .... oh for a start line, sighhhhh ...
Oh, I hadn't really given much thought to loomergencies before, other than being concerned about a temptation to limit liquids before and during long runs. Definitely something to ponder...
On training, I started a 10 week plan last week and it was the first time running outside the city for 15 weeks! What a breath of fresh air, literally. And lots of lovely Scottish Borders hills to get the heart rate up over a challenging 10k. If I knew how to post a picture here I would as the view really was stunning running along quiet country lanes with deer, cows, sheep and pheasant for company. Bliss.
Oh thank goodness I thought loomergencies were just me! Iβve found if I make sure Iβm βemptyβ before heading out usually all is fine but have learned this the hard way π
I do my longer runs fasted but I do however drink quite a bit of water before I head out - maybe I should reconsider this as runs get longer π€
I have found myself feeling a little lightheaded towards last mile or two of my long run as Iβve been increasing them. I donβt carry water with me - maybe I should investigate options for this.
I did for the first time try a couple of jelly babies this week but almost immediately got a bit of stomach cramp so reluctant to do again.
So much to think about! I feel like a βproperβ runner now π
I tend to find that I don't need to pee when out for a long run, even though I am sipping on the drink I carry with me - I suspect this would be the same for you, so you should be fine to carry on drinking as you feel before the run. But yes, you will be better off thinking about ways to get a drink on the run as your distances increase. And if you can't stomach food, maybe investigate sports drinks that contain carbs.
Interesting subject- wild wees (TMI?!) not a problem for me as I mostly run in countryside and was a country child......
Mostly I go to the loo before a run and don't need to go til I get home, even if sipping water. Long runs have been a bit tricky though with stomach problems due to too many gels or refined carbs. I'll eat nuts and apricots and even salty snacks on my walk breaks if I'm going over 90 minutes.
Apologies for what is probably a silly question but just wondered the best way to carry a drink on long runs. Iβve never done it before. Do most people have waist belts or is it as simple as running while holding a bottleπ
Not silly at all. A few options! Bottle in hand is one, but personally I hate carrying anything in my hands when running. A running belt is another - I have a stretcht flip belt and used to have a clip on one. Then another option is a hydration vest - these can be used with a bladder and straw (which I have) or with pockets to hold bottles. On long training runs I'll use the vest, but on anything up to 16k (if not too hot) I find the bottles in my flipbelt suffice (I don't drink as much as some people).
Iβll be interested to see what people say because I wondered if it would be necessary to get a hydration vest to get to HM distance. I donβt normally take anything, but have just invested in a little running grab bottle to see how I get on, especially when the weather is warmer.
When I started running further than 10k I got a belt that had two 250 ml hard bottles. I used this for years, and I thought it was fine, but when I started running marathons and further I got a running vest which had a drinks bladder and plenty of pockets to carry food. I also discovered the soft bottle - with those and bladders it is possible to suck the air out of them so the liquid inside cannot slosh around as much, and their softness also cuts down noise and makes them a bit more comfortable to wear than hard bottles. There are also belts that take soft bottles, although I haven't tried one - yet! The trouble I find with running vests is that I have to wear something a bit more substantial under it than just a bra or bra & vest, otherwise I get rubbed raw in places π£ So I often feel a bit too warm in the vest. But it's a case of weighing up the pros and cons, and I have been training myself to run with the vest as much as possible because I think that in the future, racing events will stop providing drinks stations (mainly to cut down on waste, but also now probably because of Covid-19) so we will all need to be a bit more self-sufficient!
NB I don't like running with something in my hand, but as the simplest option it is well worth you trying this first! There are running bottles that are designed to be carried easily - you may have seen people running with them.
Thank you for all the info. I always try to my longer runs on a relatively empty stomach first thing in the morning , after eating bland things the night before. Iβm following the half marathon plan from my running magazine and only started last week which was 6 miles increasing to 7 this weekend and so on. So been ok so far, but early days! π
Fantastic post thank you and to everyone else on here too for sharing. First week of training done, without the need to take water with me fortunately, but as the runs get longer thatβs probably going to change and reading all the comments here has been very useful. Usually I hydrate well the day before a run and donβt drink anything before going out to avoid having to have a toilet stop. In the summer I might have to investigate a small grip water bottle though. Yoga with Adriene is helping too, she does do sessions targeting the pelvic region and Iβm practising pelvic exercises while out running. Have to say Tena is also a trusted friend.
OMG the loomergency is my nemesis. Had a terrible run last week where I had to walk home (4 miles) with buttocks clenched. I find that coffee is definitely a big help (not tea).
During my running this week I have been listening to the audio book of Trainspotting. . .not sure that was the best choice
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