Walking and running are good for maintaining regular bowel movements. This is one theory on why there is a decreased incidence of colon cancer among those who walk and run. However, they can also be too much of a good thing.
You are not alone: An estimated 20-50% of distance runners have "runner's trots" with a range of symptoms from cramping and nausea to bouts of flatulence and diarrhea during or after their workout. Walkers, especially those who walk at a high heart rate, can discover this same effect.
Causes: Not known for sure, or may be due to different factors in different people. One theory is that the simple up and down jostling of the body stirs the bowels. Blood flow to the intestines is diverted to your legs and that may cause the cramping and diarrhea. Underlying irritable bowel disease may be brought to light by the additional stress of walking. Dehydration on long walks can also cause diarrhea. Lactose intolerance effects enhanced by the exercise.
Symptoms: Cramping, nausea, flatulence, diarrhea during or after your workout. Can produce painful cramping and extremely urgent need to defecate.
- Avoid eating for the two hours before your walk - the presence of food in the stomach may make things worse or set it off.
- Avoid caffeine and warm fluids as they can speed up the movement of wastes through the intestines.
- Limit dairy products or use Lactaid when enjoying dairy products.
- Limit high-fiber foods in the days before a long race.
- Avoid any other foods that you know produce flatulence or loose stools for you. Foods to Avoid for Loose Stools
- Drink plenty of fluids. It is best to drink a full 16 oz. of water an hour before your workout, giving the excess fluid time to pass through, and start off well-hydrated. Drink 8 oz. of water every 15 minutes while walking.
- Know your bowel habits and try to time your workouts for immediately after your usual bowel movement times.
- Use these low residue diet tips the day before a race or long walk.
- If all other precautions fail, for races or special walks where you know toilets will not be readily available, use an over-the-counter anti-diarrhea product such as Imodium. Studies have shown this reduced the problem in 70% of triathletes prone to exercise-induced diarrhea.
How Safe is Imodium?: the answer is, very safe.
- Design your walking routes to include a restroom stop at the time when the diarrhea usually hits. If you develop the urgency a half hour into your walk, plan your route accordingly.
- Have a medical check-up for irritable bowel syndrome and be open in discussing your problem with your medical provider.
Marathon Day Waste Elimination Strategy
Source: de Oliveira EP, Burini RC. "The impact of physical exercise on the gastrointestinal tract." Curr Opin Clin Nutr Metab Care. 2009 Sep;12(5):533-8.
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