If you jog regularly through nature, you know and fear the phenomenon: your stomach rumbles and you need a toilet very quickly. The so-called runner’s diarrhoea can have various causes. We gives tips that help to calm the sensitive intestines.
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The runner’s diarrhea is common. However, it always appears when athletes are running, which makes people very embarrassed.
No toilet far and wide. There is only one thing left: to ease behind the tree and to hope that no walker observes the embarrassing action. About half of all endurance athletes have had digestive problems during training.
Where’s the runner diarrhea coming from?
Sport is good for our body. Endurance training not only stimulates the cardiovascular system but also the digestive system. The intestine starts to work in the course of the jogging round.
The disadvantage: The intestinal musculature cannot work properly due to the mechanical stimuli during running, the food mush accumulates and the result is cramps, pain and ultimately diarrhoea.
Long distances and high intensities are accompanied by exertion, which puts additional strain on the body.
What can be done about digestive problems while running?
The dreaded diarrhea cannot be avoided one hundred percent, but those who pay a bit to their diet before training can at least create favorable conditions.
- Drink a lot: Not just before the run, but with enough buffers. Best of course water, who likes, adds a small pinch of salt.
- Knowing what the body can tolerate: For example, if you don’t drink coffee, you shouldn’t suddenly start with an early morning workout. During long running laps, many athletes like to use power gels or other special products that provide fast carbohydrates. But not everyone can tolerate that either.
- Eating properly: It is helpful to avoid blowing foods before training or competition. These include, for example, cabbage vegetables such as broccoli or legumes. Fibre, such as whole grains, is also not a good idea, because it also stimulates the intestines. The following applies to meals: Leave time and chew thoroughly to leave as little air as possible in the intestine.
- Caution with medication: Magnesium and iron are the main suspects of abdominal cramps. Magnesium in particular is often supplemented by athletes to prevent muscle spasms.
And if you still get over running: Just don’t let it get out of hand. Shit happens!