Go to the toilet while running

According to Dr. Jose Luis Lopez Chicharro, Professor of Exercise Physiology at Complutense University of Madrid, at least 30% of runners experience abdominal problems while running and have to stop to go to the bathroom.

Runners return to the running track after stopping by the restroom at the 2018 Boston Marathon. Photo: Boston Marathon — Runners return to the running track after stopping by the restroom at the 2018 Boston Marathon. Photo: *Boston Marathon*

Dr. Chicharro explains that there is no clear reason why many runners need to go to the bathroom while running. In the studies that have been done, there is also no single cause to explain this disorder.

Increased intra-abdominal pressure, reduced blood supply to internal organs due to redistribution of blood to running-related muscles, and gut hormones that stimulate excretion may be at the root of this problem, leaving many runners below their peak performance.

Another possible explanation is that many runners are stressed and unable to control their nerves and psychology, leading to difficulty sleeping before the race. This can lead to disturbances and intestinal discomfort when they compete.

Dr Chicharro stresses that nutrition can also play a role, and can also be a clue to taking preventative measures. "We must remember that certain foods can also contribute to the need to go to the toilet while running. These are foods rich in fiber and gas, such as fruits, salads or cereals," he says.

He then offers some practical advice for runners who frequently have to interrupt their runs to use the bathroom. “I recommend avoiding foods high in fat and also monitoring your caffeine intake,” Chicharro says. “There are certain energy gels, energy bars, electrolyte drinks that contribute to the urge to go to the bathroom. Finally, it is important to eat at least two hours before you start running. Only by following this rule can the problem be solved.”

A study by the International Society of Sports Nutrition found that going to the bathroom before a competition is closely related to competition performance. Accordingly, this helps runners increase their maximum exercise time threshold from 27 to nearly 32 minutes.

Another study by the association, conducted with 15 triathletes, found that defecating before a race increased performance by 17%. "Defecation increased blood flow to the prefrontal region of the brain and improved oxygenation in the lower abdomen. This led to better brain function and improved performance," the study said.

Hong Duy (according to Soy Corredor )

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