Go to the toilet while running.

According to Dr. Jose Luis Lopez Chicharro, Professor of Exercise Physiology at Complutense University of Madrid, at least 30% of runners experience stomach problems while running and have to stop to use the restroom.

Runner returns to the course after a restroom break at the 2018 Boston Marathon. Photo: Boston Marathon

Dr. Chicharro explained that there is no clear reason why many athletes want to urinate while running. Studies that have been conducted have also not identified a single cause to explain this disorder.

Increased abdominal pressure, reduced blood supply to the internal organs due to the redistribution of blood to the muscles involved in running, and gut hormones that stimulate secretion may be the source of this problem, preventing many runners from performing at their best.

Another possible explanation is that many runners are stressed and unable to control their nerves and emotions, leading to difficulty sleeping before the race. This can cause digestive disorders and intestinal discomfort when they compete.

Dr. Chicharro emphasized that nutrition can also have an influence, and can also suggest preventative measures. "We must remember that certain foods can also contribute to the need to urinate while running. These are high-fiber and gas-producing foods, such as fruits, salads, or cereals," listed the Professor of Exercise Physiology at Complutense University of Madrid.

He then offered some practical advice for runners who frequently have to interrupt their runs to use the restroom. "I recommend avoiding high-fat foods and also monitoring your caffeine intake," Chicharro said. "There are certain energy gels, energy bars, and electrolyte drinks that contribute to the urge to go to the restroom. Finally, one thing to keep in mind is to eat at least two hours before starting your run. Only by adhering to this rule can the problem be solved."

A study by the International Association of Sports Nutrition indicates that using the restroom before a competition is closely linked to performance. Specifically, it helps runners increase their maximum running time from 27 to nearly 32 minutes.

Another study by the same association, conducted with 15 triathletes, showed that defecating before competition increased performance by 17%. "Defecating increases blood flow to the prefrontal cortex of the brain and improves oxygenation in the lower abdomen. As a result, the brain functions better and runners improve their performance," the study stated.

Hong Duy (according to Soy Corredor )

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