Hello Runner,
Welcome back to your weekly moment of endurance nutrition!
Happy Weekend!
How are you this week? I hope you’re great!
My mini vacation is over and I'm already back in Barcelona.
All good things are short-lived, aren't they?
I really enjoyed my days in the north of Spain to rest and de-stress.
Now I'm back on track with my diet, training, work, and studies.
I LOVE my routine, and there were many days of sleeping late, eating off plan, not waking up on time... in other words, everything was a mess. I was already getting a bit irritated, to tell you the truth.
But now it's time to make amends!
In today's email, I'm going to recommend some simple strategies for having a regular gut and not having to run out in the middle of a workout/competition to relieve your bowels.
Incredibly, acute or chronic constipation is always a complaint in the consultation, mainly from women. But some runners also suffer from it and have to run to a nearby toilet in the middle of races.
Constipation can result from low motility of the GI tract, and it increases stool transit time, which refers to the length of time it takes for digestive tract contents to travel through the intestines and colon and be expelled as stool.
Constipation can make bowel movements infrequent, painful, and difficult.
This is because stool is typically harder and more compact due to the extended time it sits in the colon, where water is reabsorbed from the stool back into the body, drying it out.
Many factors can contribute to constipation in runners, including, but not limited to, dehydration, a low-fiber diet, stress, certain medications, and medical conditions.
Runners who are injured or have to take a few days off, or alter their exercise routine, can suffer from temporary constipation or difficulty pooping before running.
Here are some basic strategies to help you empty your gut before a run or workout.
TIPS
Be consistent with your schedule
Keeping the same routine for eating and exercising should help your body develop its predictable pattern of bowel movements.
Focus on fiber
Make sure your diet supports healthy bowel movements. You want to get at least 25-30 grams of fiber every day and proper hydration.
Foods high in fiber to include in your diet:
Legumes (beans, lentils, chickpeas, peas)
Vegetables
Fruits
Bran
Whole grains
Avocados
Hydrate
Dehydration is one of the primary causes of constipation in runners and people in general.
Adequate hydration, together with a balanced diet, is the key to a functional intestine.
Note: There's no point in eating a good amount of fiber and not drinking water.
Wake Up Earlier
If you frequently have trouble emptying before your morning workout, consider getting up earlier, drinking some coffee or tea, and taking a 30-minute walk/jog as you get ready for the day to give your bowels a chance to awaken.
Drink Coffee
Your cup of coffee will not only make you feel more awake and motivated for your workout, but it may also cause you to poop.
Although the specific explanation is unknown, data suggest that coffee acts as a cathartic, which means it increases colonic contractions, resulting in bowel motions.
Drink Orange and Prunes Juice
This is a good option to make when you’re looking for how to poop before a run or workout.
Blend orange with the white peel (this is the fiber that will make you poop) with prunes and water. Drink immediately.
Note: this strategy is best done the day before the race. Unless you have time to wait for the juice to take effect before going for a run.
Try Gentle Stretching or Yoga
Yoga and gentle stretching stimulate digestion, might ease constipation, and improve symptoms and quality of life by increasing circulation in the lower abdomen, activating the parasympathetic nervous system, massaging the digestive organs, strengthening the mind-body connection, and increasing feelings of well-being.
Try one or more of these strategies if you need to, and see if you can get things moving!
Track of the week 🎧️
This week's Track of the Week is a calm and exciting song at the same time.
This track is perfect for that day when you decide to go running or cycling at the last minute, without a plan!
I've chosen the track If You Wait - Riva Starr Remix by London Grammar, Riva Starr.
Any questions or something you would like to share, drop me an email
Wishing you a great weekend and week ahead!
Here’s to health and good runs⚡️
Ana Paula Alonso