Alternatively, consider taking a warm-up jog near your home, so you can do your business before setting out on a longer run. You can’t do this during a race, but when you’re mapping you training or recreational route, trace a path that includes possible poop stops - restaurants, gas stations, the local library, friends’ houses, wooded lots, and so on, where you can poop in private. Better to have it and not need it than need it and not have it. Stuff some toilet paper in a pocket or elsewhere. Avoid fatty, high-calorie meals at least three hours before a workout or race. Fat, fiber, chocolate, and sweets are all associated with GI distress while running. NSAIDs (nonsteroidal anti-inflammatory drugs) tend to increase mucosal permeability, contributing to GI distress.
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