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If you've ever had to stop running, longed to find a bathroom, or even considered diving to the nearest bush - welcome to the club. You are definitely not alone. Everyone shits. But runners poop more easily. Studies show that 30 to 90 percent of runners experience at least one stomach upset. For competitive athletes, this is a joke. But it could be frustrating for the Warriors over the weekend. "The most common reason to stop running is to have a bowel movement," says Carrie Jaworksi, MD, director of primary care sports medicine at North Shore University Health System in Glenview, Illinois. "A lot of people are pretty awkward talking about it, but when you're stuck in the potty, it's hard to reach your personal best. Here's what you need to know when you need to run.

Why do I poop when I run?
Jaworski explains that when you run, blood flow to the gut decreases and blood flow to the muscles increases. The harder and longer you run, the more likely it is to affect bowel function. Diarrhea and rectal bleeding are common complaints among all endurance athletes, but there are almost twice as many runners. Maybe they're hitting the road, adding bounce and vibration up and down. Hot weather and dehydration certainly won't help. Of course, what you eat and drink is very different: if you eat a big breakfast, you already drink a lot of sugary sports drinks, or you are a little sensitive to dairy, it may be during a run Cause stomach pain.

How to avoid emergency toilet trips
"The best thing you can do is train your gut," says Kelly Pritchett, PhD, RDN and CSSD, assistant professor of sports nutrition at Central Washington University. "If you're doing your first 5K, it can be as simple as eating breakfast. But if you're exercising for more than an hour, you need more fuel, so before game day, practice what you'll be doing in training things." Here are some nutritional tips for avoiding trotting.

Avoid foods high in fat and fiber. Fat takes longer to digest, so it can stay in your stomach, while fiber can make you go too fast. So you might want to limit your intake of whole grains, fruits, and vegetables a few days before a race, and never eat bacon and cheese before your run.
Check for sensitivity to lactose or FODMAP. "A lot of runners these days are trying a low-FODMAP diet," says Pritchett, referring to foods that contain certain types of sugar. Statistically, it is more sensitive to FODMAP than to gluten. So if you're battling stomach problems, talk to a dietitian. Many runners also avoid dairy. "If you're lactose intolerant, or even a little sensitive, running may exacerbate that," explains Pritchett. "But if it doesn't cause you problems, there's no need to avoid dairy."
Don't be obsessed with caffeine. If a cup of coffee makes you head straight to the bathroom, it's because caffeine stimulates the colon and increases bowel movements. Many athletes rely on caffeine to boost performance. But Pritchett warns against overusing it. Build a caffeine habit, stick to coffee or caffeinated sports gels, and give yourself plenty of time to relax in the morning.
Diluted drinks and gels. Sugar-sweetened sports drinks and gels can irritate your stomach, especially if they're super concentrated. Pritchett recommends combining your fueling and hydration strategies to cut down on sports drinks that contain water or dissolved gels.
Train your intuition. Just as you train your legs, heart, and lungs, you treat your internal organs like moving organs. Even for short, low-intensity runs, Pritchett encourages runners to practice taking in a little fuel. Most importantly, "don't try anything new, different or crazy on game day," stressed Pritchett. "Eat an amazing meal. Develop a fueling strategy. Consistency is the best way to calm an upset stomach." Of course, it doesn't hurt to plan ahead and know where the potty will be on the court.