5 Ways to Avoid Bowel Movements While Running

For a growing number of people, running is an ideal way to burn calories, catch up with friends, and clear their minds — sometimes all at once.

However, some events can put the plans of a good run into peril, like injuries and unexpected loose bowel movements (LBM). Unfortunately, runner’s diarrhea can suddenly happen, even amongst veterans. Also called runner’s trots or runner’s colitis, this type of diarrhea occurs during or after a run, manifesting alongside other symptoms like gas, stomach cramps, nausea, acid reflux,¹ bloating, and even chest pain.²

No one wants their run cut short by bowel movements linked to runner’s diarrhea. Here are simple ways to prevent this health issue from affecting a runner’s pace and power so they can achieve their goals and/or personal bests.
 

Tip #1: Hydrate, hydrate, hydrate³

Some experts recommend drinking water before, during, and after a run.⁴ Fluid and electrolyte loss can happen, no matter the intensity and pace of one’s run. This not only reduces the body’s water content and increases the risk of loose bowel movements and diarrhea, but also negatively affects breathing, mood, and concentration; decreases flexibility and speed; and raises the risk of cramps.⁵

However, this doesn’t mean one should chug as much water and energy drinks in one go. Too much fluid in the body may also cause loose bowel movements, as the kidneys may not flush them out of the body right away, and lead to their movement towards the intestines.⁶ Moreover, hot or warm beverages must be avoided since they can speed up the movement of food in the digestive tract and trigger runner’s diarrhea.⁴
 

Tip #2: Resist the urge to drink caffeinated beverages.

As much as possible, avoid caffeinated drinks three to six hours before a run.⁴ That cup of coffee or tea may help one wake up for an early morning run, but these drinks contain a diuretic in caffeine.¹ This substance can cause more frequent urination and potentially be a risk factor for dehydration, since fluids exit the body when one pees.

Caffeinated drinks may also have a mild laxative effect, increasing the likelihood of bowel movements before, during, and after a run. Plus, when other factors like increased body temperature come into play, this can intensify that laxative effect and cause runner’s diarrhea.⁶
 

Tip #3: Avoid Heavy Meals Before a Run

While it can be tempting to fuel up before a run with a heavy meal to increase energy levels, this can be detrimental not only to performance but also increase the risk of cramps and runner’s diarrhea.

In case a heavy meal was consumed before a run, experts advise waiting at least three (3) to four (4) hours before warming up and pounding the pavement.⁷ Meanwhile, if running on an empty stomach is simply not possible, try eating light and healthy snacks like a banana or whole wheat toast.¹
 

Tip #4: Reduce Consumption of Artificial Sweeteners and/or Sugar

Make an effort to limit or avoid food containing artificial sweeteners, especially on the night before a run.¹ These can be found in sugar-free candies, gum, and/or ice cream.⁴ While such sweeteners may be a top-of-mind choice for runners watching their weight, these can raise the risk of diarrhea.

Studies showed that some artificial sweeteners may disrupt the body’s gut microbiota, causing an imbalance between good and bad bacteria. When this happens, harmful bacteria, yeast, and other pathogens can multiply in the gut and overwhelm the good bacteria strains in it.

A gut imbalance can also cause gastrointestinal problems like diarrhea, bloating, constipation, and abdominal pain, and/or set the stage for inflammation and increased intestinal permeability or leaky gut.⁸
 

Tip #5: Nourish Gut Health With the Help of a Daily Probiotic

The link between a healthy gut and the incidence has long been highlighted. Research has shown that some cases of diarrhea can be traced to negative changes in one’s gut microbiome. More importantly, a healthy gut can help inhibit the abundance of harmful, diarrhea-causing bacteria.⁹

In fact, an October 2024 study found that amateur marathon runners who took probiotic supplements for five weeks had increased levels of beneficial gut bacteria and reduced levels of harmful strains. The probiotic supplements also helped improve intestinal symptoms and intestinal quality of life in said runners, alongside enhanced mood management and better exercise endurance performance.¹⁰

While regularly consuming probiotic-rich foods like yogurt, kimchi, kombucha, or kefir¹¹ can help increase the amount of good bacteria in the gut, runners can also ask their doctor about a probiotic supplement like Biome^® Gut Care. Together with proper diet and exercise, a daily dose of Biome^® Gut Care can help:¹²

• Enhance one’s intestinal ecology
• Improve lactose malabsorption
• Enhance digestion
• Assist in boosting the body’s natural resistance to intestinal infections

This supplement has 5 billion CFUs of Saccharomyces boulardii, a probiotic that has the ability to:¹²

• Bind to gastrointestinal mucus and epithelial cells
• Colonize intestines
• Survive gastric acid in the stomach and bile salts in the upper intestine

Biome^® Gut Care is available in drugstores nationwide and online on Shopee and Lazada.
 

MAHALAGANG PAALALA: ANG BIOME^® GUT CARE AY HINDI GAMOT AT HINDI DAPAT GAMITING PANGGAMOT SA ANUMANG URI NG SAKIT.