Needing a No.2 toilet break on a run causing race day anxiety

Lazare

I'm posting this on behalf of a family member who is understandably too embarrassed to ask the question herself.

My wife and I signed up for the race series and I've asked her to sign up. She hasn't raced before and I think she would love the experience. She's running about a year.

She's confided in me that she's afraid to because far too often on runs she needs an urgent toilet break, limiting her to keeping close to her house, or somewhere where a toilet break is possible.

She eats healthily, doesn't drink or smoke or have any issues generally in that regard.

I told her I would ask here to see if anyone else has experienced this and figured out a way to overcome it.

Visiting the toilet before she heads out obv sorts it out but the race series events are all morning starts leaving her anxious about signing up.

Any tips or advice?

sam t smith

This thread might help. Lots of golfers making valuable contributions:

https://www.boards.ie/discussion/2057970654/whats-the-etiquette-here

Lazare

https://www.boards.ie/discussion/comment/119081564#Comment_119081564

Cheers, had a quick look, Jesus, it's a big thread. I'll scan through it for the sensible stuff 😀

is_that_so

https://www.boards.ie/discussion/2058246394/needing-a-no-2-toilet-break-on-a-run-causing-race-day-anxiety

Trying to reset the time of her daily visits can help a bit. There are also the pelvic floor exercises one can do to control the urge to pee. This link here is about women but it can apply to both really. And of course there are the non-floor Kegel exercises, which you might be familiar with.

https://www.nhs.uk/common-health-questions/womens-health/what-are-pelvic-floor-exercises/

https://medlineplus.gov/ency/patientinstructions/000141.htm

hayse

What is your diet like op this is a big factor?

Lazare

https://www.boards.ie/discussion/comment/119081667#Comment_119081667

Thank you, I'm not familiar with Kegel exercises, not sure if she is.

I'll be sharing all of the advice, well the thread with her, so thank you again.

Lazare

https://www.boards.ie/discussion/comment/119081675#Comment_119081675

All I know is it's relatively healthy (It's not me), if there are certain food groups that can cause issues that could be interesting to know.

Dial Hard

https://www.boards.ie/discussion/comment/119081667#Comment_119081667

It's needing a poo she's worried about, not a wee.

is_that_so

https://www.boards.ie/discussion/comment/119081754#Comment_119081754

Yeah, I understand that but those exercises, while primarily about urine worries, can help all the various bits down there, in both men and women.

amdublin

https://www.boards.ie/discussion/comment/119081667#Comment_119081667

She is worried about a bowel movement not peeing, so kegel exercises will be of no use here am afraid

Flinty997

Stick to events, in locations, parks etc. that have facilities.

BENDYBINN

Maybe if you buy a small camper van and be nearby at all times??.......

py

Agree with the previously mention of resetting the timing of bowel movements. It can take a little time to rework the schedule but it will work wonders when done. As someone who does a lot of their running in the morning, I dread going out without having visited the porcelain throne. Food or water will usually get things moving. If I am stuck for time where I can't eat and water is not doing anything, I find that light activation exercises will assist (I do these anyway, this was a happy byproduct) in getting things moving. For race days, I will be up extra early to get food and water on board with 2+ hours to go before the event. This gives plenty of time for nature to work its magic.

Most of what we do for races is practised long before we cross the start line. This should be no different. Ask her to use the weekend runs as practice for this like she would for fuelling or what gear she will wear.

Swashbuckler

God you're getting some odd responses here lad. The best first tip is for her to try and retrain her body to start doing it in the morning regularly..one tip is to get a pint of water downed as soon as she gets up in the morning to get things moving. Coffee also helps.

She shouldn't underestimate race nerves to get things moving either...always seems to work for me!

I assume there's a pitstop on the route no? Portaloos?

Outkast_IRE

Can i ask does she monitor heart rate while running ? You are far more likely to need the loo urgently if pushing your body hard , as it can be a bit of a body reaction.

It would be interesting if she monitored heart rate and kept to a moderate intensity would she notice a reduced urge. As i have experience in this area myself and it does help.

As others have said , going before the run is the top tip really. But watching heart rate and intensity can be beneficial for training and keeping the urge under control.

whelan2

Eat a banana or 2 an hour or so before the run. Does the job. 9 times out of ten

hayse

The urge to poo doesn’t come on all of a sudden unless you have had a dodgy curry or too pints of porter.

Diet is the problem.

The Black Oil

The fear will drive it. I think, as others have said, retraining around what the body is expecting and processing. I've been caught out 2-3 times before and it's usually to do with anxiety of having to complete a run because I've to be somewhere else or whatever, rather than the run itself. When the mind is preoccupied with something else it seems to link to the gut. Perhaps also expanding her running radius away from home gradually each week to build confidence.

https://www.boards.ie/discussion/comment/119081767#Comment_119081767

Kegel exercises do not stop anyone wanting to poo!! Its for a completely different set of issues.... namely pelvic floor issues after birth and urinary incontinence. Nothing to do with the urge to poo :-)

Flinty997

https://www.boards.ie/discussion/comment/119082241#Comment_119082241

There are medical issues that cause these kinds of problems it's not just "Diet".

Enduro

Also, why not leave as long a gap as possible between last food consumed and the race. And no "loading" of any kind before the race. Just normal eating routine.

Flinty997

Regardless of why it happens. You're not going to fix that problem any time soon.

Some races are near places with toilets. That's an easier fix than anything else you will try.

Still stihl waters 3

https://www.boards.ie/discussion/comment/119082006#Comment_119082006

Lol, buying a camper van to tax, insure, test and maintain all to take a shìt the day you want to go for a run

hayse

https://www.boards.ie/discussion/comment/119082279#Comment_119082279

It’s a doctor the op needs to see if it’s medical.

Flinty997

https://www.boards.ie/discussion/comment/119082331#Comment_119082331

Perhaps they do already. Not everyone is the same, not everything is fixable.

byhookorbycrook

https://www.boards.ie/discussion/comment/119081914#Comment_119081914

There are exercises to help bowel control .

https://www.bladderandbowel.org/help-information/resources/pelvic-floor-exercises/

Lazare

Some great responses here that will be of help I assume.

Haha Swashbuckler, yep, I've just put a deposit on a Winnebago.

A Winnepoogo

Wildly Boaring

Have suffered from something slightly similar previously, sudden onset of dodgy tummy in a fairly tough sport. Have not got the best stomach for stress or high intensity work.

Couple of notes. Mentioned above, going too hard can lead to this. Heart rate monitor and plenty zone 3 work till she gets used to it.

Secondly. I can not run within 3 or 4 hours of eating. So up nice and early. Bit of porridge. Couple of walks. (the banana or a coffee, mentioned above) and eh empty the system as much as possible before leaving the house. Alternatively eat well night before. Early morning toilet. Then keep it very very light, coulple biscuits and some water. Few sweets for the run. Eat after race.

It's not a pleasent issue to have and everyone is different.

goldenmick

@Lazare - Needing a No.2 toilet break on a run causing race day anxiety

Any tips or advice?

If you buy this toilet seat for your "family member" then she will get used to the sense and feel of outdoor crapping.

When race day comes around, and she needs to go urgently, she only needs to pop behind a bush and squat on the grass... and let it all out. It will seem just like sitting on her own organic meadow toilet seat at home.

Hope that helps.

Lazare

https://www.boards.ie/discussion/comment/119082522#Comment_119082522

Ha, I'll pass on the tip. Although something is telling me the sensation of grass on your ass is not the sensation you want when having a wild poo.

Ham Grenade

Would some sort of anus plug worn during the race help?