Worst Nightmare - Getting Diarrhea On A Run

It's a nightmare scenario for runners: A spirited jaunt on your favorite back country trail turns into a sprint for the nearest tree when nature suddenly calls—and not the friendly kind of call.

Although you may fight valiantly, you're ultimately forced to drop trou and drop a deuce.

Hopefully this has never happened to you. But in the unfortunate event that you suddenly feel the urge, remember this advice to keep your run from going down the crapper.

Why do you get diarrhea on a run?

The physical motion of running manhandles your intestines (and whatever's in them) for a prolonged period of time, says Men's Health nutrition advisor Mike Roussell, PhD. If you've ever made the mistake of eating or drinking too much water before you run, you know the sickening feeling of your stomach contents sloshing around. When you run, your body also draws blood away from your intestines and into your aching muscles, causing a disruption in normal digestion, Roussell says. That's when, as they say, shit happens.

What should you do?

If you're on a training run and you feel the urge, just walk; the jostling motion of running can make it tough to hold back the goods.

To help prevent diarrhea, avoid fiber-rich foods such as beans, nuts, and raisins for several hours before you run.

While fiber can give you plenty of energy and help you lose weight, some fiber-rich foods may also make your stomach and lower GI tract feel heavier if you consume them too close to an exercise session. It takes about 2 hours for fiber to leave your stomach and enter your intestine, so you'll want to give yourself enough time between eating it and setting out on your run.

Worst Case Scenario: 

Find a nice, peaceful spot in the woods to do your business, and look for a large, dry leaf.

You know the rest

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