Runner’s Diarrhea / Trots Causes, Prevention ,and OTC Diarrhea Medicine (2024)

FAQs

How to prevent runner's trots? ›

Before, during and after running, drink plenty of fluids. Dehydration can lead to diarrhea. Avoid warm liquids, however, which can speed food through the digestive tract. While running, use caution with energy gels and energy bars.

The cause of runner's diarrhea isn't clear. Contributing factors likely include the physical jostling of the organs, decreased blood flow to the intestines, changes in intestinal hormone secretion, increased amount or introduction of new food, and pre-race anxiety and stress.

Imodium (Loperamide) is designed to slow gut motility in resting conditions, but it should not be used in high stress, high sweat, long duration exercise; the primary mechanism of action is to slow gut motility by altering water and electrolyte movement through the bowel.

Get Moving

“Before you head out the door for a hard workout, I would suggest exercising lightly to help stimulate a bowel movement,” Schnoll-Sussman says. If you're trying to unload in the comfort of your own home or hotel room, try jogging up and down the stairs or doing some jumping jacks or dynamic stretches.

Most people can manage their symptoms by scheduling runs after they've moved their bowels, avoiding 'trigger foods' for up to six hours before a run and ensuring they're relaxed and well hydrated. If these modifications don't help, talk with your doctor about other options, including medication,” Dr. Smith says.

Coffee stimulates colon contractions

Coffee contains acids shown to boost levels of the hormone gastrin, which stimulates these involuntary muscle contractions in your stomach to get your bowels moving. And it happens with both regular and decaffeinated coffee.

Eating bland foods can help diarrhea clear quicker and prevent stomach upset and irritation. This can include bananas, plain white rice, applesauce, toast, boiled potatoes, unseasoned crackers, and oatmeal.

Is watery diarrhea serious? ›

Liquid bowel movements can lead to cramping, abdominal discomfort, and dehydration. If your diarrhea lasts longer than a few days, contact a doctor to determine a potential underlying condition. Staying hydrated and eating bland foods can help you regain strength and avoid dehydration.

Avoid: High-Fiber Cereal With Berries

“Go low fiber before a big run. There's a time for fiber of course—but it's not pre-race!” says Frances Largeman-Roth, RDN, runner and author of Eating in Color. Replace With: Toast, peanut butter, and a banana is Largeman-Roth's better bet.

Runner's stomach will typically begin about 15 minutes into your workout and may last for some hours after. It shouldn't last more than 24 hours.

Runner's diarrhea shouldn't last for more than 24 hours. If you get diarrhea during a run and your loose bowel movements don't stop, it may be a sign of another medical condition.

Eating foods that upset the digestive system. Infection by bacteria (the cause of most types of food poisoning) or other organisms like parasites. Laxative abuse or a reaction to medications like antibiotics and certain cancer drugs. Running (Some people get “runner's diarrhea” for reasons that aren't clear.)

Note: By planning your meals strategically and avoiding sugary or hard-to-digest foods close to your run, you can significantly reduce your risk of runner's stomach. Some of them, particularly when eaten too close to the start of exercise, can increase the likelihood of experiencing GI symptoms.