It’s runner’s diarrhea, the most awkward way to get to the finish line

Participation in a marathon or any other similar competition requires considerable effort. For muscles and, in some cases, for the intestines. At least, all those athletes who at some point experienced diarrhea runner. Yes, it’s as scatological as it sounds.

This is the phenomenon that causes many athletes and marathon runners to suffer from uncontrolled diarrhea. during training or, even worse, directly in the race. In some cases, this could be a secondary explanation, but in most athletes who have had diarrhea, runner the presence of pathogenic microorganisms was not detected which could cause the infection. It has also not been observed that it is usually associated with any kind of food intolerance.

There’s just something that makes them alleviate irreparably before, during or after a race. There are several studies in the scientific literature looking for these drivers, which appear to be related to three main factors: effort, stress, and increased sympathetic nervous system activity.

Early studies on runners’ diarrhea

Diarrhea was first described as such runner was in 1992 when a study published by scientists from Ontario Victoria HospitalIn Canada.

It involved 109 long-distance runners who were asked about their bowel movements during the races. Of these, 62% admitted that they had to stop in the middle of a workout go to the bathroom. On the contrary, 43% rated what is happening to them as nervous diarrhea which always surprised them before races. For others, the problem arose later, as 51% admitted to having had diarrhea after racing. But there were a few people for whom the situation was even more uncomfortable: 12% reported experiencing fecal incontinence while running. Come on, they did it to him.

This is the case of the French marcher Johann Diniz, who finished the race in eighth place in 2016 with more shame than joy. Luckily, the following year he became the 50K World Walking Champion. Hopefully this will eclipse the bleak experience of the previous season.

Why do we have diarrhea when we are stressed?

Many athletes who suffer from diarrhea runner admit having experienced it during maximum stress and nervousness. This, in fact, applies not only to athletes. Each of us at least once in such a situation had an upset stomach. But why is all this happening?

This is mainly due to the phenomenon fight or flightare usually associated with anxiety symptoms. This is a physiological response of the body evolutionarily very useful like kind. For example, when our ancestors had to fight a lion, they felt fear, and this threat evoked reactions that helped them preferentially flee or fight if there was no other choice.

Other symptoms include impaired blood flow mainly target musclesso our skin turns pale. Precisely because the muscles are preparing to meet the threat, they also tense up, and we can experience jerks. In addition, they increase heart rate and respiratory rateto provide the body with the oxygen and energy it needs to flee or fight.

But what about diarrhea? Basically, most of the energy received by the body is also invested in muscle activity. That’s why, digestion slows down intestinal symptoms such as abdominal pain or diarrhea may appear. This applies to runners and anyone who is nervous or afraid. Hence the literalness of the expression “frightened to hell.”

Too many muscles at the same time

When we do very intense exercise, such as running, we can take away energy that we normally put into other muscles. And among them just sphincter that controls the passage of feces.

Marathons and other professional races very demanding on some musclesespecially those located in the legs, so this can lead to diarrhea runner.

What is the sympathetic nervous system?

The sympathetic nervous system is the division autonomic nervous system, which controls involuntary visceral responses such as breathing or heartbeat. And, of course, it is also responsible for the contraction of the muscles of the digestive tract.

The most important neurotransmitters that control it are epinephrine and norepinephrine, which are also released in large amounts during exercise. Therefore, there may be overstimulation of this system, which can cause excessive bowel movements. In addition, redistribution of blood from the celiac organs can be formed, which includes various components of the digestive system, as a result of which some of them do not receive an adequate inflow. This, again, can cause symptoms such as abdominal pain and diarrhea.

To Avoid Runner’s Diarrhea, Watch What You Eat

While there seem to be good reasons besides food, what do athletes eat it can also make them more or less prone to diarrhea. runner.

For example, in a study published in 2017, it was shown that refusal to ingest fermentable oligosaccharides, disaccharides, monosaccharides and polyols (FODMAPs) was associated with a lower incidence of reported gastrointestinal problems. This is why athletes are advised to eat fewer foods rich in these substances to prevent runner’s diarrhea.

In addition, just before running, it is recommended to avoid fiber, fat, caffeine, baking soda, and non-steroidal anti-inflammatory drugs. More research will be needed to show how all of these foods affect digestive issues. In the meantime, to avoid uncomfortable situations, it is better not to abuse them. I am sure that anyone who has experienced diarrhea runner In the middle of the race it seems like a good idea.