By Coach Adolfo Salgueiro

 Not to be super graphic, but we runners behave like little kids when it comes to bathroom issues and bodily functions related jokes. A fundamental truth of our sport is that if you haven’t pooped your shorts while running, you just haven’t run enough. Keep running and you will.

We even have a term coined to describe that inescapable moment when we will inevitably have to face nature: “Code Brown”. Descriptive enough.

Make sure you know where is the best place for a pit stop, before you may need it (Photo: Pexels)

I do believe that gastrointestinal issues in runners are as unavoidable as falling. Still, we must do our best, prepare as thoroughly as we can, pray for the best and eventually both fall down and poop our pants, anyway. But for that part that we can control, the key is to get intimate with your gastrointestinal system’s nuances. To build a relationship with it, so you can learn to listen to each other start working together.

But, as with any best friend, a spat here and there are part of the package. So, here are a few things you can work on to avoid unpleasant, running GI issues for as long as you can hold them at bay:

1 – Befriend the trial-and-error method: Make sure you take notes, mental or written, of what works on your behalf, and what doesn’t. This will allow you to know what is best to eat, when to eat it and, how much of it to eat. At the same time, it will let you know what to avoid and how far in advance to avoid it.

2 – Plan ahead: Even though GI issues may happen at any time, the most dreaded time is in the middle of the long run, when most likely you’ll be farther from home but hopefully, close to a stinky port-a-potty. Most of us have a solid idea on when we will be hitting the road, so we should time our food intake based on the best practices we have developed through time.

3 – Map out the bathrooms along your route: Hopefully, you won’t need them, but it is always good to know where they are, just in case. Gas stations, drug stores, supermarkets or isolated bushes will do the trick, but only if you know where they are.

4 – Time your pre long-run/race dinners: Some runners swear by the night-before pasta, others go for a burrito or a pizza. Regardless of the nutritious value of your meal, the key is to make sure it has been digested by the time you go to bed and/or start running. The timing of such meal, as well as pre-run snacks, is key to avoid unscheduled and unpleasant stops.

You need to get intimate with your GI system so you can manage unpleasant stops as much as possible

5 – Try various fueling products until you find “the one”: There are hundreds of in-run fueling options in the market. Gels, powders, chewables, drinks, you name it. They also come in unnumerable flavors, concentrations and with added stimulants. After awful experiences with a certain brand of sugary gel, I found my favorite and I know what works for me. The time to figure out you can’t stomach a fifth gel should not be in the 22nd mile of your marathon.

6- Figure out how fiber, sugar and caffeine affect you: While all these substances are useful when consumed in the right quantities and times, each runner has its own level of tolerance for them. A bowl of oatmeal may be good for someone’s pre-run breakfast while it will have others running to the bushes. Same with caffeine. Sugar can hit your stomach hard if you consume too much of it during your run, especially as an ingredient of energy gels. Know what is best for you.

7 – Stay hydrated: This doesn’t mean only during your run, but in general, throughout your day. Dehydration can lead to GI issues such as constipation, bloating, nausea, ulcers, and acid reflux, among others. Remember that consuming alcohol sucks the moisture out of you, so avoid it, especially on hot days.

Any tips or horror stories you would like to share with my readership?