The 2008 Göteborg half-marathon got off to a swift start for Swedish runner Mikael Ekvall. But as he reached the halfway point of the race, he realized his legs weren’t the only things starting to tremble—his bowels were too.
Within minutes, the Swede had unleashed an eruption of liquid poop, giving a whole new meaning to “the runs.” Powering through the embarrassment (and the stench) Mikael managed a respectable 21st place finish, crossing the line with liquified feces trickling down his legs.
“Did you ever consider stopping to clean off?” a reporter asked.
“No, I’d lose time,” he said. “If you quit once, it’s easy to do it again and again and again. It becomes a habit.”
The story became an instant viral sensation, with Ekvall earning the nickname “bajsmannen” (Swedish for “poop man”). Even to this day, the cringe-worthy image is still meme-worthy. But before you poop shame Mikael, you should know that nobody is safe from runner’s diarrhea—including you.
Whether you just got bullied into joining a run club or you’re an elite marathoner, there’s one thing that unites all runners: the sudden urge to crap yourself mid-stride.
Ahead, we’ll explore why running triggers the urge to poop, and more importantly, how to go the distance without needing to discharge your lunch into your shorts.
What Is Runner’s Diarrhea (AKA Runner’s Trots)?
Runner’s diarrhea is exactly what it sounds like: cramping followed by loose stool that strikes during or after a run. It can affect anybody at any time, but it mainly happens to people cranking out multiple miles at a time.
You won’t find the term “runner’s trots” in any medical textbooks. Butt there’s no mistaking the symptoms: mid-run tummy trouble including nausea, bloating, and sudden onset diarrhea. Runner’s trots are especially troublesome for long-distance runners.
In a survey of 272 ultra-marathon runners who (people who somehow run 100-miles at a time), researchers found that 96% of finishers suffered from gastrointestinal symptoms like cramping, farts, sudden bowel movements, diarrhea, and even bloody stool (yikes). What’s worse, some of those runners even had to drop out of the race because their intestines got the best of them.
And if you thought it was just pros and hardcore racers that get the runs when they run, think again. In a study of 279 leisure runners, half of them disclosed that they had “altered bowel habits:” loose poop and more frequent bowel movements.
So, if you’re a runner who has been ashamed of a poopy past, take solace in the fact that you’re not alone.
Why Does Running Make You Poop?
Doctors haven’t nailed down an exact cause of runner’s trots. Butt we found a few leading theories.
1. Your Pre-Run Meal
As with any poop-related issue, the first subject in questioning should be your dietary choices. Here are some common culprits of running-related diarrhea:
- High fiber foods: The fiber in fruits, veggies, beans, and whole grains creates the perfect storm for loose bowel movements. Mayo Clinic recommends avoiding these trigger foods before you run, especially on race day.
- Coffee: Caffeine might seem like a good idea before a run, but that cup of joe will be rocket fuel for the hershey squirts once you start pounding the pavement. (That goes for the caffeine in energy supplements too).
- Artificial sweeteners: Tons of sports drinks are loaded with sugar alcohols, sorbitol, and other sweeteners which are notorious for causing diarrhea.
- Dairy products: Lactose is a big no-no before running, especially if you’re lactose intolerant.
The one thing you do need in your system before a run is water. Hydration is essential for any exercise, but it also regulates your digestive system.
2. Repetitive Movement
You know how a can of soda explodes after you shake it up? Same thing goes for your gut. That constant jostling of your intestines gives you the urge to go.
3. Blood Flow Problems
Running is intense exercise, especially for extended periods of time. When your body pumps blood to your legs and heart to keep you moving, it’s diverted away from your intestines, causing plumbing problems in the GI tract.
It’s worth noting that the odds of getting runner’s diarrhea could increase if you have pre-existing tummy troubles like IBS. When your stomach is sensitive to begin with, running can add fuel to the fire.
4 Tips to Prevent Runner’s Diarrhea
We want you to cross the finish line with clean undies, and so does everyone watching. We haven’t found a cure for runner’s trots, but these quick tips might spare you from a stink attack.
- Start short and slow. Easy there, Speed Racer. Increase your distance and intensity gradually so you don’t send you body into poop shock when you pound the pavement.
- Take a Pre-Run Poop. If you clean the pipes ahead of time, there won’t be much left to leak.
- Snack Smart. Fiber is like rocket fuel for your poop. Enjoy your fruits and veggies with caution.
- Stay Hydrated. Your gut needs water to keep the inner plumbing in check. As a rule of thumb, try to get your pee as clear as possible.
If all else fails, you’ll have to pop a squat out of public sight or make a detour to a porta potty. Chances are you’re not gunning for a world record, so take your time. Otherwise, you’ll have to pull a Mikael Ekvall and let it rip mid-stride.
DUDE Wipes Are Built for Both Kinds of Runs
When we first whipped up the idea for portable butt wipes, we were just playing defense against diarrhea from lunchtime burritos. Butt now that countless runners have told us how our wipes literally saved their asses mid-run, we’ve realized the importance of staying protected anywhere shit-uations strike.
Next time you gear up with your Apple Watch and electrolytes, make sure you’ve got a DUDE Wipe in case you have to make a pit stop on your way to a PR.
