Boost your running performance by going to the toilet! A recent study reveals how defecating before a race can improve your performance and delay the onset of fatigue. Find out more about the benefits of this practice and tips for promoting regular bowel movements.
Why running stimulates bowel movements
When you exercise, your intestinal tract is stimulated, increasing the risk of defecation. According to gastroenterologist Jeff Crespin, physical activity leads to increased motility in the upper stomach, which in turn impacts the lower gastrointestinal tract. What's more, drinking plenty of water during a run can soften stools and facilitate their evacuation. The softer and wetter your stools, the faster they reach the rectum and are easier to dislodge. So having a bowel movement before you run can help you avoid discomfort during a race.
How to promote intestinal transit
To encourage regular bowel transit, there are several effective methods. Firstly, drinking a hot beverage such as coffee, tea or simply hot water can stimulate your digestive system. According to gastroenterologist Felice Schnoll-Sussman, hot liquid acts as a vasodilator. After drinking your hot beverage, take a few minutes to sit on the toilet, even if you don't immediately need to go. This simple action can trigger the urge to go to the bathroom.
In addition to these tips, it's important to maintain adequate hydration by drinking eight glasses of water a day. A diet rich in fiber, whether from food or supplements, also promotes regular transit. Avoid refined flours and fatty foods, which can upset your digestive system. Finally, for runners, it's advisable to get up early enough on race morning to have time to go through all the stages of your morning routine, including toilet breaks.
Don't let the fear of bowel movements spoil your runs! Follow these simple tips to optimize your bowel movements and improve your performance. On your marks, get set, run!
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