The so-called runner’s diarrhea is a mostly harmless but very unpleasant side effect of endurance sports. Sometimes there are serious illnesses behind the gastrointestinal problems, so it is best to consult a doctor to rule them out.
This is how runner’s diarrhea occurs
For gastrointestinal problems endurance sports there are various reasons.
- The stomach often reacts sensitively to stressful situations, even during sport. For example, if you are about to compete, this increases the stress level, which in turn restricts stomach mobility.
- As a result, there is increased gastric acid secretion with acid regurgitation, as well as an overstimulation of intestinal activity, resulting in frequent bowel movements and Diarrhea result.
- Even away from stressful situations, gastrointestinal problems can occur in connection with endurance sports just from the sheer exertion. The diarrhea gets worse the higher your exercise intensity.
- Since the muscles have to be supplied with more blood during sport, the organism reduces other functions such as those of the digestive organs in order to save energy. As a result, not only diarrhea can occur, but also irritated gastric mucous membranes, ulcers and bleeding. Because you lose a lot of fluids during exercise and your body heats up, these effects are amplified.
- Food also has an effect on the stomach during exercise. Take highly concentrated foods such as mineral pills, energy or mineral drinks, chocolate or carbohydrate gels to yourself just before jogging, this can lead to abdominal cramps and diarrhea.
You can do this against gastrointestinal problems while jogging
In order to get the gastrointestinal problems under control during training, you should give your body some time to get used to the strain.
- In the beginning it helps to reduce the intensity and duration of the stressful situation and then slowly increase it again.
- If the diarrhea comes back, try right after your normal time bowel movement going for a run without eating anything in between.
- In general, you should not eat a large meal at least two hours before training. If at all, reach for easily digestible foods that are low in fat and not flatulence effects have on the body.
- Also, drink small amounts of liquid regularly while jogging if you are going to be out for a longer period of time. This can also help to get gastrointestinal problems under control.
- If the symptoms persist, you should see a doctor to rule out possible illnesses.