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Ok, I have a problem after any half marathon, I have to find a bathroom - QUICK! Is there any way to eat before a long run that keeps your bowels calmer?
To God be the glory!
I eat a good meal the day before a race, but not a huge meal. I think this carbo-loading does not work and probably works against the runner. Have a good dinner, with a lot of carbs - but don't over do it.
Are you taking in too much water on the runs? You might want to montor that as a source of the problem.
So I'm going to change this issue around a little bit...sometimes I have issues with "not" being able to go the day or two before a long run/race which causes much stomach discomfort during the race. Anyone have suggestions for making sure bowels get emptied the day before that won't dehydrate or have race day implications?
As for the "gotta go quick" question, there is evidence that having any fiber in your diet contributes to running trots.
http://www.thebodysculptress.com/Aug05.htm This is one of my favorites.
As for not being able to go the day before a race, do you not excerise at all the day before? If so then how about running an easy mile or two to loosen up so to speak.
Interesting question, but as we know every "Body" is different. It is very important, especially as an athlete to keep your diet consistent. When I first started running, I did not scrutinize my diet to be healthy 24/7 - only when race time was near and then I did the pasta the night before and then a sports drink and powerbar the morning of. Over time I began incorporating more healthy choices into my diet as a constant and now about 95% of my diet come from raw vegan plant based foods. The day before a race or long I have a meal late afternoon consisting of leafy greens and whole grains (quiona, millit, barley) and the morning of I have a berry vega protien shake and that keeps me going and I feel fine after a race where I do not have to run to the bathroom.
Now my suggestion is not to go to an extreme raw plant based diet, unless you want to make a significant change - but start to incorporate more greens and grains into your diet. Pasta is good for runners, but the whole grains and greens will help regulate digestion as well as provide the energy and strength needed to complete long runs. Also, experiment and chart how you feel when you try new/different foods - for example, chart your energy level before, during, and after a long run, recovery time, and any other differences your body feels bot positive and negative. Charting these observations will help you identify a clear picture of what foods work best and when. I know this answer is not very cut and dry, but as I mentioned everyone is different so what works for me may not work for you! Hope this helps.
One thing I wanted to add to this is that if you incorporate more grains and greens then normal, becarful and test them out first - when eaten more often it may cause more bowl movement then normal at first until your digestion becomes use to it and regulates more. Just wanted to add that :-0)
I do use a lot of greens and grains inmy diet. I thought maybe too much green was part of the problem so I'm experimenting with less green more brown rice. We shall see, my run is next Sunday...
To God be the glory!
Good deal, please let me know how you make out.
I also eat this whole grain cereal called Ezeliel 4:9 - can be founds at whole foods or other health food stores, incase you ever wat to try :-0)
Using the websites from Urbstr and looking at the roughage issue, I used the three days before my race to lower the green plant fiber and increase fiber from whole grains, I substituted rice for a salad and kept my fruits and veggies to three small servings per day. I Increased my protien with lean meat and fish. On the night before the race I forwent the Pasta party and had a medium portion of plain rice, steamed summer squashes and a nice chunk of Mahi Mahi. I had ice cream for desert to get my caloires up and because I LOVE ice cream ! I kept up my hydration with the plain water and ate some salty nuts and some chocolate before bed. Before the race I had a banana and one of the plain bagals offered at the start line village and two more bottles of water. During the race I ate some dried cherries, honey based "gu" and more salty macadamia nuts (yum!) and guess what - no major after race problems!!!! i did run out of energy for the final three miles and my time suffered but I attribute that to the delayed very cold ( for me) start and not taking my gu til mile 8 when I should have started at mile 6. This one experament does not settle the issue but I will keep to this practice for all my long runs and see if it hold true for the rest! Live and learn - off to run out the "kinks" now - Ragz
To God be the glory!
have you tried taking fiber every day? i use psyllium husks. you just mix a big spoonful with juice and chug. i take it morning and night. keeps me really regular. perhaps by getting more fiber you'd be emptying your intestines every morning and night and thus not having anything in there while ya run.
I, too, have had potty problems. For the last 3 years, I have to go anywhere from 2 miles to 5 miles. It wrecks havoc with my race time, and mostly, places to do it. Trail running is okay, only if there aren't too many people around, and bushes are abundant. I've stopped entering races if they don't have many port-a-pots. I've had medical people tell me to use Metamucil daily, and to cut a lot of fiber from my diet but those suggestions don't seem to help either. Any other ideas are welcome for me to try. Thanks...