Needing a No.2 toilet break on a run causing race day anxiety

Lazare

I'm posting this on behalf of a family member who is understandably too embarrassed to ask the question herself.

My wife and I signed up for the race series and I've asked her to sign up. She hasn't raced before and I think she would love the experience. She's running about a year.

She's confided in me that she's afraid to because far too often on runs she needs an urgent toilet break, limiting her to keeping close to her house, or somewhere where a toilet break is possible.

She eats healthily, doesn't drink or smoke or have any issues generally in that regard.

I told her I would ask here to see if anyone else has experienced this and figured out a way to overcome it.

Visiting the toilet before she heads out obv sorts it out but the race series events are all morning starts leaving her anxious about signing up.

Any tips or advice?

sam t smith

This thread might help. Lots of golfers making valuable contributions:

https://www.boards.ie/discussion/2057970654/whats-the-etiquette-here

Lazare

https://www.boards.ie/discussion/comment/119081564#Comment_119081564

Cheers, had a quick look, Jesus, it's a big thread. I'll scan through it for the sensible stuff 😀

is_that_so

https://www.boards.ie/discussion/2058246394/needing-a-no-2-toilet-break-on-a-run-causing-race-day-anxiety

Trying to reset the time of her daily visits can help a bit. There are also the pelvic floor exercises one can do to control the urge to pee. This link here is about women but it can apply to both really. And of course there are the non-floor Kegel exercises, which you might be familiar with.

https://www.nhs.uk/common-health-questions/womens-health/what-are-pelvic-floor-exercises/

https://medlineplus.gov/ency/patientinstructions/000141.htm

hayse

What is your diet like op this is a big factor?

Lazare

https://www.boards.ie/discussion/comment/119081667#Comment_119081667

Thank you, I'm not familiar with Kegel exercises, not sure if she is.

I'll be sharing all of the advice, well the thread with her, so thank you again.

Lazare

https://www.boards.ie/discussion/comment/119081675#Comment_119081675

All I know is it's relatively healthy (It's not me), if there are certain food groups that can cause issues that could be interesting to know.

Dial Hard

https://www.boards.ie/discussion/comment/119081667#Comment_119081667

It's needing a poo she's worried about, not a wee.

is_that_so

https://www.boards.ie/discussion/comment/119081754#Comment_119081754

Yeah, I understand that but those exercises, while primarily about urine worries, can help all the various bits down there, in both men and women.

amdublin

https://www.boards.ie/discussion/comment/119081667#Comment_119081667

She is worried about a bowel movement not peeing, so kegel exercises will be of no use here am afraid

Flinty997

Stick to events, in locations, parks etc. that have facilities.

BENDYBINN

Maybe if you buy a small camper van and be nearby at all times??.......

py

Agree with the previously mention of resetting the timing of bowel movements. It can take a little time to rework the schedule but it will work wonders when done. As someone who does a lot of their running in the morning, I dread going out without having visited the porcelain throne. Food or water will usually get things moving. If I am stuck for time where I can't eat and water is not doing anything, I find that light activation exercises will assist (I do these anyway, this was a happy byproduct) in getting things moving. For race days, I will be up extra early to get food and water on board with 2+ hours to go before the event. This gives plenty of time for nature to work its magic.

Most of what we do for races is practised long before we cross the start line. This should be no different. Ask her to use the weekend runs as practice for this like she would for fuelling or what gear she will wear.

Swashbuckler

God you're getting some odd responses here lad. The best first tip is for her to try and retrain her body to start doing it in the morning regularly..one tip is to get a pint of water downed as soon as she gets up in the morning to get things moving. Coffee also helps.

She shouldn't underestimate race nerves to get things moving either...always seems to work for me!

I assume there's a pitstop on the route no? Portaloos?

Outkast_IRE

Can i ask does she monitor heart rate while running ? You are far more likely to need the loo urgently if pushing your body hard , as it can be a bit of a body reaction.

It would be interesting if she monitored heart rate and kept to a moderate intensity would she notice a reduced urge. As i have experience in this area myself and it does help.

As others have said , going before the run is the top tip really. But watching heart rate and intensity can be beneficial for training and keeping the urge under control.

whelan2

Eat a banana or 2 an hour or so before the run. Does the job. 9 times out of ten

hayse

The urge to poo doesn’t come on all of a sudden unless you have had a dodgy curry or too pints of porter.

Diet is the problem.

The Black Oil

The fear will drive it. I think, as others have said, retraining around what the body is expecting and processing. I've been caught out 2-3 times before and it's usually to do with anxiety of having to complete a run because I've to be somewhere else or whatever, rather than the run itself. When the mind is preoccupied with something else it seems to link to the gut. Perhaps also expanding her running radius away from home gradually each week to build confidence.

https://www.boards.ie/discussion/comment/119081767#Comment_119081767

Kegel exercises do not stop anyone wanting to poo!! Its for a completely different set of issues.... namely pelvic floor issues after birth and urinary incontinence. Nothing to do with the urge to poo :-)

Flinty997

https://www.boards.ie/discussion/comment/119082241#Comment_119082241

There are medical issues that cause these kinds of problems it's not just "Diet".

Enduro

Also, why not leave as long a gap as possible between last food consumed and the race. And no "loading" of any kind before the race. Just normal eating routine.

Flinty997

Regardless of why it happens. You're not going to fix that problem any time soon.

Some races are near places with toilets. That's an easier fix than anything else you will try.

Still stihl waters 3

https://www.boards.ie/discussion/comment/119082006#Comment_119082006

Lol, buying a camper van to tax, insure, test and maintain all to take a shìt the day you want to go for a run

hayse

https://www.boards.ie/discussion/comment/119082279#Comment_119082279

It’s a doctor the op needs to see if it’s medical.

Flinty997

https://www.boards.ie/discussion/comment/119082331#Comment_119082331

Perhaps they do already. Not everyone is the same, not everything is fixable.

byhookorbycrook

https://www.boards.ie/discussion/comment/119081914#Comment_119081914

There are exercises to help bowel control .

https://www.bladderandbowel.org/help-information/resources/pelvic-floor-exercises/

Lazare

Some great responses here that will be of help I assume.

Haha Swashbuckler, yep, I've just put a deposit on a Winnebago.

A Winnepoogo

Wildly Boaring

Have suffered from something slightly similar previously, sudden onset of dodgy tummy in a fairly tough sport. Have not got the best stomach for stress or high intensity work.

Couple of notes. Mentioned above, going too hard can lead to this. Heart rate monitor and plenty zone 3 work till she gets used to it.

Secondly. I can not run within 3 or 4 hours of eating. So up nice and early. Bit of porridge. Couple of walks. (the banana or a coffee, mentioned above) and eh empty the system as much as possible before leaving the house. Alternatively eat well night before. Early morning toilet. Then keep it very very light, coulple biscuits and some water. Few sweets for the run. Eat after race.

It's not a pleasent issue to have and everyone is different.

goldenmick

@Lazare - Needing a No.2 toilet break on a run causing race day anxiety

Any tips or advice?

If you buy this toilet seat for your "family member" then she will get used to the sense and feel of outdoor crapping.

When race day comes around, and she needs to go urgently, she only needs to pop behind a bush and squat on the grass... and let it all out. It will seem just like sitting on her own organic meadow toilet seat at home.

Hope that helps.

Lazare

https://www.boards.ie/discussion/comment/119082522#Comment_119082522

Ha, I'll pass on the tip. Although something is telling me the sensation of grass on your ass is not the sensation you want when having a wild poo.

Ham Grenade

Would some sort of anus plug worn during the race help?

hayse

Dropping faeces in public is unhygienic to the public and quiet frankly disgusting. This is turning into a farce.

https://www.boards.ie/discussion/comment/119081667#Comment_119081667

Not sure that will help as the OPs thread is for 'No 2'

Have a cup of coffee about 2.5 hours before race, that should get the bowels going and then don't eat or drink anything for 2 hours beforehand.

Also relax, you're not out to win the race so there really shouldnt be any cause for nerves. You're just out to please and impress yourself.

Perhaps experiment with taking an osmotic laxative before bedtime, eg magnesium citrate, which is safe. If it is suitable in her case it would ensure a complete movement before setting out, so she shouldn’t be troubled further. But it would take experimentation, maybe half a sachet; last thing she would want is any need for repeat visits. Osmotic laxatives are safe in that they are not habit forming.

Kellygirl

This used be a problem for me too. I switched to coffee instead of tea in the mornings and I nearly always eat and move around before leaving doing household jobs or whatever and problem sorted. I could never just get out of bed and run unless I knew there was a loo en route. I’d probably go easy on fruit and switch to white bread / rice a few days before a big race though.

rom

https://www.garmin.com/en-GB/blog/garmin-ambassador-steve-ways-london-marathon-race-report/

Steve Way takes Imodium about an hour before a big race. A cup of coffee really helps I find. Also lactose/gluten needs to be zero for me on race day. The thing is with a number 2 it makes you dehydrated so it's important to replace the fluid and salts you lost also. Monitoring hydration levels I feel is also important leading up. If dehydrated then issues. Also a 1-2 mile warm up and a trip to the loo is lots of people routine pre a race.

demfad

1. Fast well in advance of practice runs and use water/coffee to make sure nothing is there.
2. Once that is established for a few runs assess if energy levels are ok. If not either @) change pre race intake to be slow release b) Use energy mixtures eg Maurten c) move the last meal closer to run time.

Another Q might be how far into the run does this happen? Does she need to go just the once? Could she also try using a warmup to get things moving, use the loo and then ready to go? Have as many tools available as possible.

Enduro

https://www.boards.ie/discussion/comment/119084487#Comment_119084487

"Have as many tools available as possible."

So, Maximise the tools to minimise the stools :)

py

... And always have a buff with you. Fantastic multi purpose garments.

passinginterest

As a dodgy tummy sufferer, I found reducing protein intake the day before a race/long run helpful. Coffee and moving around a bit in the morning to get things moving. Avoid anything with dried fruit (cranberries in particular). Keep the pre race food and drink plain and familiar. I used Imodium on some long runs and for marathon just for reassurance as much as anything and it definitely helps.

plodder

Personally, I can't eat three hours before any run. Observing that rule works normally during the day, assuming a morning toilet habit. For early races, you might just have to get up earlier and have a cup of coffee, whatever it takes to get things moving in enough time ....

https://www.boards.ie/discussion/2058246394/needing-a-no-2-toilet-break-on-a-run-causing-race-day-anxiety

Climbers who are camping on sheer rock faces over multiple days as use these sort of things -> so tested in the most extreme circumstances!

Safe to put in a bin

Could carry one in an emergency as they are light

But the most sensible advice is find a way to "evacuate" before the race

https://www.amazon.co.uk/TravelJohn-Disposable-Solid-Waste-Bags/dp/B000NV9YS0/ref%3Dsr_1_4?crid=2RT3NT94AQA9Q&keywords=wag+bag&qid=1652997751&sprefix=wag%2520bag%2Caps%2C80&sr=8-4

For the truly hardcore, just go and keep running like this (in)famous case

Supercell

I occasionally suffer from bouts of Ulcerative Colitis resulting in exactly this symptom (as well as cramping and general gastric discomfort there which I suspect your friend may also experience too) unfortunately. My consultant advised taking Immodium before races and long runs during a flare up and so far its worked pretty well, YMMV.

Murph_D

Some weird responses here alright.

Simple enough - it's all about evacuation. If there's nothing there, there's nothing to worry about.

I think over time you can certainly train yourself to time the 'movement' for first thing in the morning - a few weeks of encouraging this should see her right. When this came up before someone suggested "Two weetabix before bed and they'll be waiting for you in the morning". One that's the habit, you can encourage with coffee, tea or any warm drink when you get up.

Failing all that, the race series usually has plenty of portaloos so it's a fairly low-risk environment as racing goes.

Lazare

Thanks everyone for some really helpful advice. I've shared the thread with her and she wishes to say the same.

Swashbuckler

https://www.boards.ie/discussion/comment/119092829#Comment_119092829

So where is she buying the campervan?

Lazare

Ha! Got a good giggle out of that. Would make a fun reality show

ariana`

Wow what a bizarre collection of responses.

@Lazare i've had issues with needing to use facilities mid run, especially during long/high intensity runs in hot (or hotter than usual) weather. Last Summer was particularly tough doing long marathon training runs with a lot of marathon pace etc. I can empathise with her anxiety, it's an awful feeling, the fear of it. I spent last Summer doing short loops for that reason. Anyhow, despite that I've run 4 marathons and countless shorter races and I've yet to need a toilet during a race. It's amazing what the nerves beforehand do to help have a good clear out. The advice I'd give is to stick to a big race in the Phoenix Park for her 1st race, where there are plenty of portaloos, but my hope for her would be that she'll surprise herself and find she doesn't need it mid-race at all. Also no harm at all to cut down on fibre for 2-3 days beforehand. I really hope it doesn't put her off.

oinkely

I'll add to this from experience. Spent a few months getting caught out something awful on evening runs. Hobbling home in pain from clenching and duck walking a hundred meters at a time. Very unpleasant. So much so I went to the GP for advice. He sent me for a camera inspection to make sure all was ok - which it was. The consultant fella said it was most likely related to the body clearing out unnecessary stuff during hard exercise. Something like blood supply being drawn away from the bowel during exercise leading to early clear out cause the body doesn't want to carry around the unprocessed stuff during hard exercise. He suggested immodium, but I haven't needed it. For a while I just did a local loop of a few km that brought me past the house twice and allowed a clear out before heading further afield. This worked well while I figured out a better plan. Being aware of whats going on with my toilet patterns has helped too. For long runs in the mountains though i would carry a little plastic trowel though, just in case.......

https://www.boards.ie/discussion/comment/119087715#Comment_119087715

I had pretty bad Ulcerative Colitis. Had a panproctocolectomy with end ileostomy, never looked back. I don’t run, but if I did I would likely have few problems regarding toilet breaks as it’s all contained. The only thing would be maintaining electrolytes.

plodder

Another couple of things to consider. Reduce the amount of protein and harder to digest plant matter in your meals the day before a race. Those nutrients aren't going to help you running (except to the toilet). Also an alternative to eating on the day of a race, is rest. Glycogen stored in your muscles just stays there until it's used. So, if you aren't too active before a morning race, then maybe you don't need to eat (much) if the glycogen stores are still topped up from the night before.