Lightening the load

tdlynch

A sensitive subject, but one that needs to be dealt with.

The occassional time I "make a deposit" before a LSR, I feel lighter and have no concerns about pit-stops en route.

Sometimes, there isn't the same need to go before the run, and this invariably results in a few uncomfortable movements and leaves me sweating that I'll need to stop.

Does anyone have any tips on how to ensure the lower regions are emptied before the race? I imagine I need to get into some sort of routine, but does this routine start the night before?

I tried having a coffee before the run, but that only ensured "rumblings" during, rather than beforehand. Perhaps I'm not having breakfast/coffee early enough - typically breakfast at 7.15 and run at 8.00.

hunnymonster

A pint of water down in one go usually gets me going.

I've heard of people taking fruit lateish the night before.

Some people never solve the issue and end up starting LSR's with small loops close to home so they can nip into the loo.

brutes

A far more common problem than most would admit to.. I hope..!! I am relatively experienced in this department and would advise as follows - Best off to stop eating and drinking up to 3 hours before run, and doing your level best to ensure that your system has processed fully what you have consumed if you get me, - also its worth carrying some roll with you as accidents can and do happen, can be extremely uncomfortable to run with before and after otherwise so best off getting rid of as normally as possible. Am sure there are other issues re this Im not up to speed on ( diet, fluids taken on etc) , just these have largely worked to minimise problems for me, more common sense than anything..

ike

It depends on what you eat really - I always have porridge + black coffee before a LSR - I make it a bit more milky than normal. I try to start my long runs between 9-9:30 (to coincide with the big day more than anything) so I like to eat at least 2hrs before that and I've always 'went' without any issues. It might be worth getting up an hour earlier to give a bit of extra time to get thing moving.

Its worth coming up a routine thats works for you...

--amadeus--

Which goes to show how individual all of this is as a lot of the books reccomend avoiding dairy before a LSR in case it unsettles you!

Very much each to his own routine but I know of runners who will use immodium to make sure they don't need to stop during the race. I imagine some alos use something to get going before the race but you're right it is a really common issue.

Wally Runs

I too suffer from the above, more so now that the runs are getting longer. Things I have tried are using loops close to home for LSR, this can be dull.

Pick a route that passes pubs, hotels, dart stations and other public WCs (you might have to change the time you run to make sure that they are open). Do LSRs later in the day, as I normally first thing in the morning. As a last resort into the bushes.

Finally, on the day I will get up early, eat, drink lots of liquid and take the likes of Arret before the race to be sure. Not to everyones taste but it works for me. The effect lasts less than 24 hours, making sure to rehydrate fully.

I am not sure about the whole eat your head off on pasta the night/day before either. I think it better to do all that the race day -2 and then eat to top on the last day. Who needs to carry all that pasta about with them?

I was advised to eat a small tin of sweetcorn and see how long it took to re-emerge. This should give you some indication how long you it will take for the big meal to pass before the day .

MCOS

Have been out the door for the last 4 weeks for LSRs at about 6-6.30 am. I've tried a few things but to no avail so the toilet tissue has accompanied the gels in the back pocket. Eating my breakfast at midnight so that the fibre is ready to be 'eh.. ejected' when I get up, waking up at 4.30 for breakfast and not eating too late the night before were all a no runner. It just seems to be the time with me. I only hope that a 9am start will give me plenty of time to get the porridge etc in and the rest out on the day. The fact that I ran 21m with no breakfast is a good sign that the carb intake is good. On the day an actual breakfast at 6.30am should get the load lightened at top up the glycogen levels - giving me energy and freedom to run with a smile and get a pb!

Meanwhile, I'll try the pint of water at about 5.30 am this saturday and see if that helps... thanks HM

tdlynch

Thanks for the comments.

The priority for me is to be right on the day of the race, so I'll be using the last couple of LSRs to experiment.

I think it's a case of getting up a bit earlier for the breakfast and then climbing back into bed. A coffee an hour before setting off will hopefully be sufficient to clear the lines.

I won't be touching the likes of Arret - if I dehydrate, I'll probably not finish the race; if I need to stop for the toilet, I'll lose a few minutes.