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Stimulating bowel movements before a long run

Zelenius

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Zelenius
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Jul 8, 2008
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This isn't a pretty subject, but it is every runner's nightmare. And it happens to a lot of us during marathons, half-marathons, or during training for long runs. Runner's diarrhea, or having to go during a long run can ruin everything for us.

I have been fortunate that this is a very rare occurrence for me(I've had stomach problems and near diarrhea, but didn't go during the run, just cut it short), but this is due to almost always being able to empty myself before long runs and running later in the day.

Unfortunately, I have some group runs scheduled for early in the morning, even earlier than when I usually have a bowel movement. This can be problematic for me. Although I keep going to bed earlier and earlier, and getting up earlier too, I still have my movement after the time the next race is scheduled for. My digestive system seems to take an hour or two to wake up after I wake up. I can wake up at 5 AM alright, but 4 AM is pushing it(no pun intended).

So what can I do to stimulate a bowel movement before a run? And what can I do to slow my digestion afterwards to prevent a bowel movement during the run? I know I can use laxatives like magnesium sulfate or citrate, or prunes or prune juice, but it usually takes a while for these things to work. And calcium does the opposite of what magnesium does. Are there any types of exercises I can do to help stimulate a movement? I know ab exercises may help and so can exercise in general, but anything else? I also drink plenty of cold water as soon as I wake up. Would hot water be better? What can I do the night before? I'd say my bowel movement frequency is about 18 to 24 hours. I already know not to eat high fiber foods before long runs, though I normally eat a high fiber diet on days I am not running.

I would preferably like to have a movement within 30 minutes of waking up, or even upon waking up, if possible. How do the runners here deal with this?
 
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Well, as I implied in the eccentricities thread, I usually do so with a couple of coffees and a fag. This may not be practical in your case.
 
Rat said:
Well, as I implied in the eccentricities thread, I usually do so with a couple of coffees and a fag. This may not be practical in your case.
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No offense Rat, but our American cousins and their particular vernacular may consider this a more............extreme solution to the problem presented.

I'll get my coat.
 
I get up early, have a cup of black coffee and a granola bar.

I check my email while I wait for the magic to happen.

Then I'm out the door and ready to go!
 
First, drink plenty of water the week before the race in order to keep things moving along as best as possible, no 'backing up'.
Second, hot beverages do sometimes stimulate a BM. A hot cup of tea the night before the race may then speed things up for the morning.
Lastly, as mentioned above, an enema will evacuate the lower bowel immediately. If you are concerned about what is in the solution you can ask the pharmacist for one that is just saline solution. Warm it up before use unless the label specifies not to.

What you eat is also important. White rice will create little residue. Vegetables like lettuce, mushrooms, the skin of tomatoes, raw carrots, and of course( need I say why its 'of course') nuts and corn, are difficult to fully digest.

Stay the #### away from any phosphate based laxitives. They can cause severe electrolyte depletion.
All laxitives can also contribute to dehydration, a condition anathema to trying to run a long distance.
 
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I've run thousands of kms, and at one stage averaging 20 kms a day at different times, I can't ever recall a time when I needed to hurry up nature, and never suffered runners diarrhea. Can't really help.
 
I think that, unless you stuff yourself with pasta the night before, thinking you are doing some "carbo-loading", it won't be enough to worry about. Your body knows enough to rein things in when doing heavy exercise.
 
jaydeehess said:
First, drink plenty of water the week before the race in order to keep things moving along as best as possible, no 'backing up'.
Second, hot beverages do sometimes stimulate a BM. A hot cup of tea the night before the race may then speed things up for the morning.
Lastly, as mentioned above, an enema will evacuate the lower bowel immediately. If you are concerned about what is in the solution you can ask the pharmacist for one that is just saline solution. Warm it up before use unless the label specifies not to.

What you eat is also important. White rice will create little residue. Vegetables like lettuce, mushrooms, the skin of tomatoes, raw carrots, and of course( need I say why its 'of course') nuts and corn, are difficult to fully digest.

Stay the #### away from any phosphate based laxitives. They can cause severe electrolyte depletion.
All laxitives can also contribute to dehydration, a condition anathema to trying to run a long distance.
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Thanks for the advice. I am usually careful with the laxatives, usually using just epsom salt or magnesium sulfate and/or sometimes prunes. Afterwards I usually drink salty water with a multi-mineral/vitamin supplement to restore my electrolytes if I am going on a long run, just to make sure. I've been able to run 20+ miles(34 km) with little problem after doing this, even in the heat.

The good news is that this morning I had to go first thing, probably due to the prunes I ate early yesterday. I am so used to prunes that they speed up everything just a little, instead of making me go 1 or 2 hours later(which used to be the case). I also took some magnesium this morning just to make sure it all came out.

Unfortunately, within an hour and a half I had to go again. This is a common occurrence for me whenever I do have to go first thing in the morning, suggesting my digestive system is was half asleep when I went the first time. This interferes with work sometimes. This rarely happens later in the day.

I may try that enema after all.
 
Jumping Jacks?

Seriously, they always made me feel like I was going to create something unpleasant on the gym floor.
 
Which type of enema would leave me the least dehydrated? Are glycerin suppositories good for stimulating a bowel movement without causing dehydration?

I will get an enema from the pharmacy for emergency back up. I'm also confused if I should eat high fiber the day before a marathon, or low fiber. High fiber is more likely to bring about a bowel movement the next morning(but if it doesn't all come out, that can be a problem), while eating low fiber may not, but I may still have to go.
 
What is your eat schedule the day before? I would suggest making lunch the day before a big meal, very smal dinner. If that doesn't work, big breakfast, medium lunch, small dinner. I thought I'd ask in case it's something that be solved more easily.
 
Zelenius said:
Are there any types of exercises I can do to help stimulate a movement? I know ab exercises may help and so can exercise in general, but anything else?
Click to expand...

Have you tried Nauli? There's a lot of BS around it (people will tell you it "cleanses your internal organs", etc.) but when I do it, it makes things start moving.

In case you find it helpful, here's a video:

http://www.youtube.com/watch?v=yHtNn0jKk0w

(this is just the first video I found on youtube, ignore all the BS she talks about curing disease and never getting sick. These people are weird. But she describes the technique well enough)

To be honest though I mostly just have a coffee in the morning, that works well enough for me. :P
 
Routine that works for me with a 7am start time for high-endurance challenges:

Wake up at 2:30 am, mix up a fresh fruit smoothie, and bowl of oatmeal. Back to bed. Coffee upon re-waking, and full and pleasant evacuation 20 minutes to start. Best of luck finding a plan that's right for you!
 
Walter Wayne said:
What is your eat schedule the day before? I would suggest making lunch the day before a big meal, very smal dinner. If that doesn't work, big breakfast, medium lunch, small dinner. I thought I'd ask in case it's something that be solved more easily.
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The day before I will eat normally, basically mostly carbs. I will have eat some prunes with breakfast(and take a little epsom salt) the day before so that everything comes out by the end of the day or first thing race day. I'll make sure my dinner isn't too big, though it will be a pasta meal.
 
Another question: How long does it take to restore eletroytes after an enema? And I mean after using a Fleet Enema. This is my first big race so that's why I started this thread.
 
Roboramma said:
Have you tried Nauli? There's a lot of BS around it (people will tell you it "cleanses your internal organs", etc.) but when I do it, it makes things start moving.

In case you find it helpful, here's a video:

http://www.youtube.com/watch?v=yHtNn0jKk0w

(this is just the first video I found on youtube, ignore all the BS she talks about curing disease and never getting sick. These people are weird. But she describes the technique well enough)

To be honest though I mostly just have a coffee in the morning, that works well enough for me. :P
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That looks like it may help, though I think ab exercises and a stomach massage may be better. And belly-dancing! I may try out this yoga though it is associated with some woo.
 
s4zando said:
Routine that works for me with a 7am start time for high-endurance challenges:

Wake up at 2:30 am, mix up a fresh fruit smoothie, and bowl of oatmeal. Back to bed. Coffee upon re-waking, and full and pleasant evacuation 20 minutes to start. Best of luck finding a plan that's right for you!
Click to expand...

Thanks for the suggestion, though waking up at 2:30 AM would ruin me(I got up at 4:45 AM this morning and this is kind of pushing it :D ). Best of luck to you too!
 
Zelenius said:
Which type of enema would leave me the least dehydrated? Are glycerin suppositories good for stimulating a bowel movement without causing dehydration?

I will get an enema from the pharmacy for emergency back up. I'm also confused if I should eat high fiber the day before a marathon, or low fiber. High fiber is more likely to bring about a bowel movement the next morning(but if it doesn't all come out, that can be a problem), while eating low fiber may not, but I may still have to go.
Click to expand...

A simple saline enema works by loosening everything up as well as creating , obviously, more bulk in the lower colon. One function of the bowel is to reabsorb water from the contents of the bowel and this a saline enema is unlikely to cause dehydration. If anything it will work to slightly rehydrate you.
Warming it up is both more comfortable and will aid in stimulating the bowl.

Look up a procedure that some people with colostomies do. 'Irrigation' is exactly what I describe here. Colostomates do it to be able to go through an entire day without concern that their pouch will suddenly fill. It can only be done by colostomates where the stoma is very low in the bowel rather than further up, closer to the ileum.
Obviously, you with an entire colon qualify. Colostomy irrigation uses basic city treated water. Rule of thumb is that if you can drink it, it won't harm the colon.
BTW do not mix any alcohol with the enema ad it too will be absorb readily by the colon. You probably wouldn't want to start the race drunk.
 
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