Running sometimes causes diarrhea for reasons that are not fully understood, but it may be linked to blood being diverted away from the digestive system, according to Dr. Edward Laskowski of MayoClinic.com. The problem occurs most often in marathoners and people who run long distances, but even casual joggers can develop loose stools during or after their exercise session. You can often prevent this problem with simple modifications to your routine.
Problems
Diarrhea causes several problems when it strikes during or after a jog. Your urgent need to pass watery stool may be accompanied by stomach pain or gut cramps. Diarrhea is often hard to hold until you get to a restroom. This complication is problematic if you are jogging outside, without any nearby facilities. Diarrhea always puts you at risk for dehydration because of the water that is lost during bowel movements. This possibility is compounded if the diarrhea happens after a jog in which you have already lost liquid through extra perspiration.
Diet Changes
Diet changes may help prevent diarrhea attacks related to running or jogging. Avoid artificial sweeteners known as "sugar alcohols," which are commonly used in sugar-free ice cream, candy and gum. Adjust your fiber intake based on your jogging schedule. Fiber is critical for digestive health, with men needing at least 30 g daily and women needing 20 g, according to The Harvard School of Public Health -- but too much fiber before running may contribute to diarrhea during and after a jog. Limit very high-fiber foods, like salads, beans and bran the day before you plan to jog. Avoid caffeine and fatty foods for up to six hours before your workout, and fast for two hours before your jog.
Clothing
Choose appropriate workout clothes in which to jog. Tight-fitting clothing may trigger diarrhea, especially if the tightness is around your waist, Dr. Laskowski advises, because of the pressure against your stomach. Wear loose jogging outfits whenever your run.
Intensity
Jogging is a variable exercise in which you choose the intensity. Some joggers do short, slow-paced sessions, while others move faster or exercise for long periods. High-intensity jogging and running may cause diarrhea if your body is not used to the pace. Build up your speed and distance gradually, and back down a bit if you suddenly develop diarrhea problems during or after your run.
Warning
Diarrhea can be linked to other activities and medical conditions besides jogging. Chronic watery stools that persist even when you are not running may be a sign of a viral or bacterial infection, bowel disease, food intolerance or parasites, according to the National Digestive Diseases Information Clearinghouse. See your doctor if you take precautions while jogging and your diarrhea persists.
References
- MayoClinic.com; Runner's Diarrhea, How Can I Prevent It?; Edward Laskowski; September 2010
- Running Advice and News; So How Do You Avoid Runner’s Diarrhea?; September 2007; Joe English
- Harvard School of Public Health: Fiber, The Bottom Line;
- National Digestive Diseases Information Clearinghouse; Diarrhea; January 2011
