Thursday, May 3, 2012

How To Not Crap Yourself On the Run

It seems I have become the poop counselor. The fart correspondent. The shart expert.

I am not sure if it is good to be a pro in this area. I fear that one day I will be asked to testify in a court of law and that I will be qualified as an expert in poopology. I guess there could be worse things, but I can’t think of what they might be.

bethpotty

My home away from home

Today I received a question from a reader that went something or exactly like this:

“You seem honest to a fault so I'm hoping you can give me some tips. I haven't run more than a 5K because (and this is embarrassing to admit) I have "digestive issues." I'm terrified to be miles from home without a bathroom. Before a 5K, I swear, I'm in the bathroom ten times because of nerves! How do you handle long runs and races?”

Honest to a fault?” She makes it sound like a bad thing.

All kidding aside, this is a really important subject. Runners notoriously suffer from bad cases of the trots, or at the very least an upset stomach. I’ve heard lots of theories on why this is true, the most predominant one being that when we run, the blood goes to our muscles and neglects our digestive system. This leads to cramps, turtling, and severe panic about crapping one’s pants.

You may be be a liar or you may be the exception, but this need to evacuate has happened to the best of us, to most of us. I, in particular, have been a victim one too many times.

I’ve done my best to figure out what works to avoid this messy conundrum. Following are a few sure-fire ways to minimize the risk of crapping one’s pants while running and racing:

  • The single most helpful thing for me has been to eliminate or drastically reduce fiber, dairy and fatty foods up to 36 hours before a long run or race. Typically, my diet is pretty rich in roughage, whole grains, beans, etc. But, I really do change things up the days before a race. I take in lots of water and reduce my intake of fruits, vegetables, yogurt, cheese and any higher fat foods. I’ve had great success with this plan.
  • Overly exerting myself makes things worse. On long runs, I stick to long-run pace (60 to 90 seconds slower than my ideal marathon pace), and this helps significantly. In races I am usually exerting a great deal, so this plan doesn’t work well under those circumstances.
  • Don’t laugh, but I try to get on a strict poop schedule. I train my body by eating and sleeping with a routine in mind (as much as possible). A cup of coffee in the morning usually gets stuff going. Nine times out of ten if I can get something out before a long run or race I’m good to go. Occasionally there will be a lingering nugget in there that causes problems, but not usually. 
  • It helps to not eat the two hours before a long run or race. Give your body time to digest your pancakes. Once, in all of my naiveté, I ate a huge bowl of beef stroganoff right before a run. This was a like a huge practical joke I played on myself.
  • Pre-race nerves are definitely an issue and can get stuff moving when you wish it would stay put. That’s why I’ve been known to take multiple dumps on an airplane. I hate to fly and I’m nervous. Do everything in your power to minimize any extra anxiety on race day. Give yourself enough time, breathe deeply, think about the nap you will take later. Distraction is a great tool because the mind can only think about one thing at a time. Don’t let it take you hostage.
  • I never mix gels/chews with sport’s drink. I choose one or the other. I find that mixing various sugar types and chemicals doesn’t bode well for me and my colon. Ever hear the saying, “Sport’s drinks and gel, your stomach will give you hell?”
  • I hate to stop and do business during a race. But, it does help to have a back up plan in your mind. Know your potty options. Plan long runs around your favorite bushes or gas station bathrooms. Study your race map or drive the course so you know your potty-ops. Taking charge and knowing what to expect may reduce some poop anxiety.
  • I know some people take Imodium to calm things down. I have not tried this mostly because that stuff constipates me. Yes, that is the point, but I find it rally messes with my system and I have a hard time getting back to normal even days later.

Here’s to crap-less runs!

Anyone have any other tips to share?

Ever had a bathroom emergency on a long run or during a race? My favorite was during the Boston Marathon last year. You can read HERE.

SUAR

140 comments:

  1. I use chewable Pepto before my long runs. It seems to help with the gassy issues I get. If not, well you know what grandma says?...

    "Better on the outside!"

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    1. I have had this forever and no matter what I eat or how fast I run it is unpredictable. I stop 2 to 4 times every run. I need 2 prescription medications to race (anti-cramp and Lomotil). Only use it to race. Training runs I find the potty stops and my friends are all very patient about the constant stopping...

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  2. Haha, this is amazing! I've had my fair share of bathroom panic moments. I will say, though, that I've come a long way. I used to have the worst time on tempo runs or long runs, but after a while it sort of started going away. I guess your body starts getting used to it and adjusts. I will also say that Imodium is a godsend. Seriously.

    "Lingering nugget" may be the funniest thing ever.

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  3. Oh how timely this is for me. I just had a run demolished yesterday over my lunch hour because I spent the majority of the time walking and trying to hold it in until I could find a bathroom! My problem is that this does not just happen to me on long runs or when I'm running faster than normal. It's almost every damn run. I've gotten into the habit that you talked about, where I'm pretty sure I will do my "morning constitution" and be pretty clear for my lunch break run. But even with that, something happens and my intestines cramp when I run. I'm feeling pretty disheartened about it actually. I believe there are underlying tummy issues I'm dealing with and the running just exacerbates them. But I'm not gonna stop running. Today I will go run on the treadmill because I know there will be a bathroom to use if needed. But I want to run wild and be free!

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    1. Diana your not alone! I have the same problems and thought I had some underlying issues but had things checked and I dont. I have noticed if I watch what I eat when I know there's an upcoming run and pump in the immodium if Im even the littlest bit unsure what my happen than it does help more often than not. Not glad you have the problem but glad to know Im not alone on the "every" run!

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    2. I guess it's true, misery loves company! LOL! I try to run 4-5 times a week and I can't imagine taking Immodium that often is good for my system at all. I am going to remember that for when I do a race though, because having a race destroyed by belly issues would be so much more disheartening than just having to deal with a wasted normal run day. I'm just continue to try to play with what I eat during the day and try to stick with a routine that will keep things at bay. And also make note of where bathrooms are when I'm outdoors. And then try to accept that there are just gonna be days where my tummy revolts and that's just the way it is. That's my game plan for now. Good luck to you, Stacy!

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    3. Is it better if you run first thing in the morning, before eating? I definitely have to be mindful of what I eat before a run later in the day, and make sure not to eat anything too close. Keep experimenting and hopefully you will find something that helps!

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    4. I have the same problems. I had surgery to fix muscles that were weakened after childbirth. I still have problems. It happens to me on every. single. run. I do 90% of my running on the treadmill in my basement with a bathroom 30 feet away.

      For my last half marathon, I was so nervous. I drastically changed my diet for the 48 hours leading up to the race. No dairy, no gluten, no artificial sweeteners, no caffeine, VERY little fiber, and an Immodium every 6-8 hours (at the recommendation of my surgeon). (I'm a vegetarian, so my options were very limited.) I got through the race (with a PR!)

      I will be seeing a GI doc next month to see if there are digestion issues that need to be addressed. Until then, I will continue to love on my treadmill. And I'll stick to the pre-race diet plan that worked last time. White rice as a race day breakfast is completely normal, right?

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    5. Hi runodonnell! I'm no expert, but have you read CLEAN by chance? It's a book by Dr. Alejandro Junger about toxins and allergens in our systems and the environment. It's one of the best books I've ever read. And no, I'm not being paid to say this. But it could really help with your digestive issues, I know it helped me with my day-to-day issues! Race day is another story. :) Good luck!

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    6. I eat organic, whole foods only, no underlying GI issues, run first thing in the morning without eating anything beforehand and 999 times out of 1000 I have to make a pit stop 1-2 miles into my run. It's just something I've come to live with during my normal run. On race day, I get up early, take 2 Immodium immediately, eat, take care of business, chew 2 Tums and thankfully I've made it through every race without a problem. I did take an extra immodium with me on my first 13.1 and popped it at mile 4 when things were feeling a little iffy.

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    7. Hi Diana, I've been reading "Metabolic Efficiency" by Bob Seebohar, he says GI distress during training is due to excess carbs, particularly simple sugars. Hope this helps :)

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  4. I use Immodium AD. Usually one will do the trick, and I feel lucky that it doesn't stop me up for days, not even a whole day. I usually still use the restroom right after my long run. If it's a shorter long run, I'll take 1/2 of one. If it's a long long run and I've had a particularly bad morning or am scared, I'll take 2. I also make sure to drink plenty of water.

    Question SUAR: What do you eat the 36 hours before a race if you cut out all that other stuff that you normally eat?

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    1. Good question. White rice. Non high fiber cereal. Pancakes. Turkey wrap. White flour pasta with chicken.

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    2. We know we're supposed to eat our fruits and vegetables, but not on race day!
      I think if there ever was a 100% fair exception to a rule, it's that one.

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  5. I watch my intake of dairy, fat and fiber before a long run/hard effort and make sure I go before I go. I did have an episode once when I ate a donut before a long run and ended up stopping at my friend's sister's house. Thing was, the friend's sister was in the bath with her infant and they only had one bathroom...She got an earful, for sure.

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  6. Even when following all of these tips, which are on point, there's stuff that happens like at the Las Vegas Rock 'n' Roll event last year. THEN, what do you do?

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  7. I NEVER leave the house for a trail run without T.P. folded up in a pocket somewhere. Trail runs really seem to bring out the worst in me. And the person who invented portapotties is a real hero in my books!

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    1. catnrd, I run trails and I too have keep TP in my pockets. As for unstopping the lingering effects of Imodium... A natural herbal laxative Swiss Kriss does the trick!

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    2. Yup I've been packing the kleenex myself!

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    3. Eureka! Packing TP/tissues. Thanks, ladies! Seriously. I'm new to all of this.

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    4. Wipes or paper towels are always with me on long runs. TP or tissue is almost worthless if it's raining or you are soaked with sweat.

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    5. Here's a trick I learned in Scouts, using smooth sticks about the diameter of your thumb works well in a pinch, and better than leaves. Just rub the bark off of some old ones laying around and they are clean and do the job.

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  8. I love this entry! I didn't realise it was such a common problem! Thank you :)

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  9. If you gotta go, you gotta go. Either perfect your squatting technique or find a tree to use as a backrest. And learn what poison ivy looks like. And try to shield any exposed skin from prying eyes (seriously, why do people STARE when they KNOW what you're doing 10-15 ft off the trail, squatting down?!).

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  10. Haha, I almost wrote a post about this, but was afraid to so I'm glad you stepped up to the plate! I like to call it the runner's deuce myself. My tricks are similar to yours -- I avoid dairy, fat, and alchohol 24 hours in advance, try to clear out before my run and on a regular schedule, and know the bathrooms on my route.

    There is one funny story that I'll share with you that happened to me about a month ago. I run around a lake where there are many public restrooms. For some reason last month, they were not open as they usually are, and it was an EMERGENCY. I found some bushes to do my business, but quickly found out that I was right on a yellow jacket nest!! I got stung 4 times; luckily none in my "junk" but was still very painful. This was definitely one of those traumatizing yet hilarious-in-retrospect stories. My friend told me, "Well, I guess I don't blame the yellow jackets. If someone was pooping on my house, I'd give them hell too!" LOL

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    1. oh lordy, that is the funniest story I've heard in quite a while!

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    2. That sucks! Thanks for sharing and for the laugh!

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    3. Oh man! The mosquitos have finally hit here in full force this year... nothing like trying to do my emergency business in the bushes while being attacked by swarms of mosquitos!

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  11. I try to get up a little early on my long runs and have coffee. In case that didn't help, I carry those cottonelle towlettes. Let's face it, tp is no good on a sweaty bum. We have at least 3 options for a "flushing toilet" on our runs. It's funny, because I would have never considered going outside until I became a distance runner.

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  12. I love this. LOVE! Because I have this problem and it makes me feel better that it's not just me.

    Usually it's only my longest runs when I have trouble on the go, but even shorter, harder efforts will usually have me making a dash to the potty within 20min of getting home. Yes, even if I cleared things out before. The worst problem seems to be upping mileage or greatly upping intensity, however, so, yeah, races can be a problem. And I have trouble going in port-a-potties or public restrooms, so even if it feels awful while I am running, I sometimes can't actually go when I DO find a bathroom. :(

    I have found that completely cutting out artificial sweeteners, dairy, and alcohol 24-36hrs before a long run or race helps. Also hydrating well the day before and on the run is good. It's counterintuitive, but the diarrhea is worse if I am not regularly taking on enough water on the run. (I think it reminds the intestines to get working again and sends some blood back there if you take on some fluid and food.) I avoid all gels and sports drinks. I drink water and eat a few of those energy beans when I need them. On really long efforts, I can sometimes stomach Honey Stinger Waffles. If I am upping mileage or know I will be running at a higher effort level, I take one Immodium an hour before I head out. And no, they don't stop me up. In fact, about 50% of the time, even after an Immodium, I am blowing up the bathroom within 20min after walking back in the door. Oh, and my recovery drink of choice is Gosling's Spicy Ginger Beer. Gets some fluids and sugar back in the system, but the ginger is a natural stomach-settler.

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  13. Yes! I had to go twice during my first marathon last October!!! I learned my lesson about too much fiber that day. From now on only white breads and pastas pre-race!

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    1. For my first marathon, I was in the bathroom 4 times. I was pregnant, but I don't think that is the only excuse.

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  14. Your tips are perfect. I used to be mortified by the fact that I always had to go when running. It kept me from racing for about 5 years. But finally, after hearing and reading about the "trots" happening to everyone, I didn't feel as bad about it and figured, I wouldn't be the only one. Besides, there's always a bush somewhere.
    Actually, after coming across "Shut Up and Run", that was a HUGE turning point to me feeling a lot more comfortable about discussing toilet issues and the discovery that having to go is nothing to be ashamed of or that should keep you from running races.

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  15. I've crapped in every bush on the 6 mile greenbelt trail by my house more times that I care to share, even shared a spot with my sister while we run, we're close like that. There's a running joke amongst my family and friends, whenever you're trying to say something is the truth you say: "Does Deanna Crap In The Woods?" cause I crap almost every run, but NEVER during a race. Why? Cause I follow rules almost every rule above (aside from the immodium, and going slow, becuase I'm always slow), so why I ask myself don't I follow them when I train? The million dollar question! GREAT POST! Thank you!

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    1. That was so funny - "Does Deanna crap in the woods?" I keep laughing about it. Thanks for the post!

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    2. I think someone put video on you tube

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  16. I still consider myself fairly new to the long-distance running thing. Last year when I was training for my first half, I did my first 8-mile run ever... about mile 6.5 I had to poo. bad. I figured if I farted it would go away, but that seemed to just relax that area even more. I was turtling for sure by the time I got home. I don't even remember if I shut the front door to my house before pulling my clothes off as I ran for the toilet. I made it without making a mess... barely. I've learned that I have to pee, and poop, before any run longer than 4 miles. If I don't, I know that I'll need to stop on the way, and I hate stopping on a run. My best trick is to empty out before my run as much as possible, and then make sure that once I'm done running I spend as much quality time as I can with the porcelain gods.

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  17. I wouldn't say I've ever gone in public but certainly know the pain of holding it!! I never thought of taking immodium! Great idea!!

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  18. I absolutely have taken 1 Imodium about 1-2 hours before race start. By later in the day everything is back to moving along normally, and I don't have to stress about "runner's trots" mid-race. Whether it is largely a placebo effect due to calming my nerves, or it actually is working, who knows. I don't really care. :)

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  19. This post is brilliant! I actually HATE coffee...but will always drink it the morning of a race to get things moving. I pretty much get a "false alarm" every time I run around mile 8. I'm certain I have to crap...start mapping, planning, sometimes even stop at a port a potty...and it's always a false alarm. I've learned to ignore it now :)

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  20. I once had to go on the side of the Big Dry Creek Trail...you know the one with no trees. It was awful but I had no choice. Those tips are great, nothing more to add other than even if you don't think you have to go...TRY before you line up at the starting line.

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    1. If it makes you feel any better, I have gone there, too. At least if we are talking about the Big Dry Creek in Westminster/Broomfield. I think there's one further south, too. :)

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  21. Funny and good advice. I'm fascinated by the beef stroganoff prior to a race. Seems like a bad idea on so many levels. I believe Gu is planning to feature the beef stroganoff flavor in it's new line of 'dinnertime' gels.

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  22. This was a much needed post Beth!!

    My go to prerace dinner has become a huge Burrito!

    Then wake up early with a nice big cup o' joe and magic happens!!

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  23. Some great laughs!!! Same problem here, but sadly I am the only one in my running group with the problem, so I ALWAYS feel bad when everyone start looking for a spot for me to go and have to wait for me!!!!!!
    VERY interested in knowing what is left to eat, after you cut all that out. I have a very important race Saturday, please let us know.

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  24. Everybody Poops. You just think that no one does during a race. Once in a RUNNING class (a 10k class about a year and a half ago) i asked about the trots, and nutrition tips, and such to help me. I was practically SHAMED by some people gasping out loud and the instructors clear embarrassment that i had the NERVE to ask such a question. I was peeved. I took to the web and searched out some stuff. Only in the last few months of harder training (and much more careful adherance to diet) have i noticed a difference. Still in my last half mara, 3 km in and WHAM. haha. i can laugh, but it is frustrating. THANKS!!! you have some GREAT tips and suggestions.

    ps - i never run without TP in a pocket. lol. Still, i think on my first marathon I am taking immodium.

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  25. Seriously awesome.

    only you can talk sh*t about sh*t.

    on the crap topic. Yes, I too totally thought of you when the pita said this today:

    "I just took a dump that made my pants fit better. Just think Em, I'm one dump away from a whole new wardrobe!"

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  26. Only before long races will I take a chewable pepto - even if I feel great. The mental knowing that I took something to control it significantly calms my nerves!

    OMG immodium!?!?! I'd be clogged for days!!

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  27. I was always pretty lucky when it came to that during races, until my fall marathon in 2011! Now I'm freaked out so I've taken immodium for my last couple of long races (30K race and marathon). I don't take it on long runs but will take it before the marathons.... I haven't had any problems after the fact from taking it so I don't think it's messing with me too badly.

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  28. I've had my fair share of potty experiences>good, bad, and ugly! One thing that helps me is to do a warm up mile before a race.
    That tends to gets things moving in the right direction. Immodium is the extreme & throws my whole system off for days.........

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  29. So - YOU were that lady on the airplane when I had the seat next to the can!!

    As for me, I use a little swig of the Kaopectate liquid bottle followed by a little water about an hour before a run. It doesn't seem as strong as Immodium tablets.

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  30. Yep,having a regular "time" every day makes so much difference! Luckily for me it happens as soon as I am up. I'd also add that my trick for long runs and races has become peppermint oil tablets, which I buy at health food stores.

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  31. I'm not being rude, but having followed your blog for over a year, you are the last person I would come to for advice on NOT pooping!

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    1. Hahaha!! I think you should reconsider. Go where the experience is. Go with someone who has been there and has done stuff to make it better. I've had a very good solid year of poop free racing. Maybe people have something to learn from that!!

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    2. I can't deny you have the experience!! Ok, I take it back...you are the expert after all :-)

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  32. A couple of things... I usually eat a very plain pasta the night before a long run and/or event, it seems that simple pasta with not too strong a sauce seems to evacuate the system easily in the morning without repeated attempts -- but if it does linger I keep those little packets of tissue in my glove-compartment and sometime toss them in my run belt, I don't think I've ever used them for a runny nose (if you know what I mean).

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  33. Turtling. HILARIOUS! I refer to it as crowning, myself.

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  34. I fly by the seat of my pants and eat whatever wierd shit sounds good the night before a long run or race. I have sharted myself too many times to count, and as you know from my facebook message I recently let one fly in a race by the guy with no headphones! If I am good, coffee and oatmeal do me good before a run.

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    1. Hahahah!! I love a girl who takes risks. We need to race together some day. Shart sisters.

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  35. The only thing I can say is "the day I had to pull off the trail and wished I took tissues" (it was winter in PA afterall, no leaves!) "was the day I could officially call myself a runner".

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  36. Just to be safe, I used to run with baby wipes in my jog bra. Once I got past the 'fear' of 'running' (little turd joke) I no longer needed them.
    Beware - they do tend to dissenegrate beyond 10 miles in the heat.

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  37. Holy crap yes! I did my first ever 20 miles last weekend and by mile 3 (first half of my first loop) I knew I was in trouble. For some strange reason I decided to eat chili the night before. I know so much better. Add that with the nervousness of tackling my first 20 and I was walking back, butt clenched, determined not to do the pussy pick up call. I almost made it......almost....

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  38. I try to eat as early as possible the night before a race or long run. I shoot for no later than 6pm, sometimes that happens sometimes it doesn't. I too get nerves before a race and that helps get things moving. As long as I get up early enough to do my business it's not a problem. I dont get nervous for a long run though and that's when trouble usually strikes! ;(

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  39. I'm hours from flying to Malaysia for my first EVER 10K! I LOVE your blog! I can't identify with the 'too serious' runners. Life is funny and you should enjoy every moment--even the "sharty" ones! Thanks for your honesty, your willingness to laugh at yourself, and your amazing sarcasm! The poop issue is the 'deal breaker' for me as far as marathons go---my entire running group knows this is my 'freakout' zone! Thanks for the 'pre-race poop peptalk'. You rock!

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  40. Oh. My. God.
    Love it!!!!

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  41. Beth; once again, I can't thank you enough for addressing this issue! I've finally learned to accept the "trots" and just prepare for them. By the way, Immodium didn't do a thing for me on my last Half! I just know that those stops (average 2 per half) cost me time and I just deal with it. Oh, well...I'm just glad I can run!

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  42. I use immodium for any run over 15 miles... I guess I am lucky in the sense that it doesn't seem to have lasting effects on my "schedule" :) I also make sure that I eat the same thing (in the morning) before every long training run so that my body gets used to it.... and a cup of strong coffee is always included, and I bring extra immodium and a small pack of wipes just.in.case. I just ran my first marathon last weekend with my running buddy and she had to PEE 4 miles in (after not pooping that morning and totally freaking out that she was going to sh*t herself at some point during the race), we laughed so hard, and also decided that we should get to shave 2 minutes off our time for waiting in line for the port-a-potties ;)

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  43. This is an ongoing issue for me in any run over 3 miles and even then I'm really stepping up to get to the potty. The last HM I did I actually used an enemia a 3-4 hours before the race. Seems drastic for somebody that is as slow as me but I wanted to have one race I wasn't looking for a potty....and it worked.

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  44. Last weekend, with a friend, I did my first (and last...!) marathon, the Kentucky Derby marathon. I can usually clear the pipes before a race with one, two or three visits to the porta-loo, and then I'm set. Well, Saturday was different. I thought I managed my usual pipe clearing, but after a couple of miles it was clear I hadn't! I managed to last for quite a while (didn't want to lose time in the port-loo queues) hanging on until it was clear I needed to stop. In all I had to stop three times and there were quite a few times in between stops that I thought I was definitely going to be changing the color of my purple skirt to brown - but, and I hope you'd be proud Beth (you were definitely on my mind!), I managed to hold it all in!!

    I don't know why it was different this time, the half marathons I've done I haven't had this problem. We were away from home so a restaurant meal out the night before was different than normal. I took my breakfast with me and I used the gu's I am used to. Not sure if the bright blue powerade had any effect. But I think it was just one of those things.

    Thank god the porta-loos all had loo paper in them and didn't stink. And bless my friend for running with me, waiting for me outside the toilets, rubbing my back when I was feeling really crappy, and staying beside me until Mile 26 when she had a sprint for the finish line. Funnily enough I had joked the week prior that I hoped I wouldn't be finishing the marathon with a river of poo running down my legs - and for a while there I had a horrible feeling that the prophecy was going to come true!!!

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  45. Race day of any distance I have a strict "poop twice" rule. Do that and I'm purged and good to go.

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  46. Funny, as I posted my blog entry dedicated to my dying Septic Tank, I thought of you - duh.

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  47. No tips, but I did have a bathroom emergency once in Maui, was ready for a 9k run, had to turn back at the 3k point. I'm pretty sure I had the most awesome negative split for 3k back home, I was so desperate. Actually I even wrote about it: http://themamaruns.blogspot.ca/2012/03/call-of-nature.html

    I am still so proud of myself....

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  48. Great post- I think you hit all the key points when it comes to running (and going) comfortably.

    But all joking aside - and I hope your reader sees this - I have to say don't ignore chronic symptoms! Nerves may bring GI issues to a head but if there is any history of GI disorders in your family, it's worth it to discuss your poo issues with your doctor. Crohn's runs in my family (no pun intended) and while I seem to have dodged the bullet, I know can't afford to ignore major tummy upsets!

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    1. Great point, always good to check things out if they persist or get worse over time.

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  49. Probiotics are the key !

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    1. Unfortunately, these never did much to help with my problems, although I know they are an important component to a health GI tract.

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    2. I am running my first 1/2 marathon in a few weeks. I just hope I can make it to the first Porta John on the route!!!! My urge hits VERY early on and after that initial poop the rest of my run is great! I did try Immodium last weekend for a 10 mile run and it worked...THANK GOD! I also cut out fiber for 2 days leading up to my run. I have just had to accept the fact I must to run near a bathroom or bushes! It is nice to know I am not the only one!!!!

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    3. Yes!! This is what saved me, and worst case scenario you can buy them in pill or liquid form to really whip your body into shape. They are expensive but work, get one with the live active cultures.

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  50. If I am dehydrated AT ALL and take a gel, FORGET IT!!!! I'm done for. Your body has to be well hydrated and yes you must poo before you go out to run.

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  51. My problem is AFTER the race. Those races where I'm pushing myself far too hard, but there's no stopping me. For 8 hours after the race I have terrible, terrible cramping. I've got a prescription medication that I take when it happens to prevent bleeding (sorry, TMI), but I'm not a fan of medications. I'd prefer to be able to avoid this if possible. Unfortunately, I think it's because I'm working too hard, I'm over my heart rate max for too long and I think my body is kinda pissed. :) Anyone else have similar experiences?

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    Replies
    1. I am with Liss. I am usually OK for the duration of a run, but afterwards, WATCH OUT! I need to spend hours on the toilet. Especially after something really long. After my first marathon, I had a 3 hour car ride through NW OH, which is pretty much middle of no where, and it was AWFUL, because there was no place to stop. I thought I was going to die! After my second marathon, I was sick too, but I tried to limit my solid food intake after the race. That helped a bit. the next one I did, I made sure I had a protein shake waiting for me at the finish, but I still felt pretty bad, but I took imodium AFTER the race, not before, it really helped. You need to watch with dehydration with immodium, though. Not exactly sure why, but that is what my good training parnter told me. My most recent race, while I had a ton of pasta the three days prior to the race, the day before the race, I really limited my gluten (not really on purpose, it just worked out that way that I got my carbs from rice instead of wheat), and I had no problems at all! It was amazing! So, I am thinking for me, I need to limit wheat/gluten prior to an intense workout. I have also since limited dairy to only ice cream on a celebratory basis.

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    2. Glad to know there's someone else out there with the same issues, although I don't wish them on anyone! Where in NW OH were you? I went to school at BGSU :)

      I do the same though, no gluten, no dairy, no soy... I can't imagine what I would feel like if I didn't.. yikes! I'm going to really watch my heart rate on the next one and even if I have to sacrifice a PR, I'm going to try to keep my heart rate below what it's usually at. Here's to hoping anyways!

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    3. Hi Melissa, do you take a Magnesium supplement? My running buddy and I have both had terrible menstrual pain since upping our training, but I doubled my magnesium supplement today and feel so much better. It helps with cramping (and anxiety). Get a slow-release tablet, good to take on long runs too. Hope this helps :)

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  52. So how long before the run do you take the immodium? I've been considering running my 1st 1/2 but this is an issue I'm concerned with! Thanks for addressing it. Looks like I'm in good company based on your responses.

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  53. Well, I poo before I run - my body is pretty well trained for Sunday morning long runs and races, but even still, while rarely, I've had to make pit stops during a long run. I'm lucky enough to be close to a city bike path that has bathrooms (and a few portapotties) along the way. Of course, you have to find a way to hold it until you find one (there isn't much ground cover), but I'm thankful for them.

    After a run/race though I tend to get some cramping and trots. Always fun when your body is like "Why did you do that to me. I hate you, I'm on strike!", and you have to get it to co-operate enough to make it to the bathroom...

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    Replies
    1. Try charcoal capsules post-run. They take away all the post-run cramping and fast! Never tried them during the run though, too afraid.

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  54. I couldn't read the rest of this post because I have tears in my eyes from the word turtling......a ha ha ha ha ha ha ha ha ha......

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  55. Being a runner with IBS this topic is close to my heart as well as the topic of many a run with my run buds. (What is it about running... no topic seems to be off limits!!)

    I eat 2-3 hours prior to a long run / race, modify my diet just like you mention and plan my trips in contingency plans in place (i.e. loops between my home, the local shopping centre and my Mum's place or the local park on weekends)

    I am also very particular with the gels / sports drinks / protein shakes I consume and when all that comes together I am poop-tacular and ready to run :)

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  56. I couldn't have found this at a better time. I have a half on Sunday and am completely freaking out. But in my case, I actually have NOT made it to the bathrooms in time. Completely mortifying. I've been to my doc and she has taken me off: gluten, dairy, coffee and eggs. But the race is 5 days away and I am thinking I need to take the Immodium.

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  57. OK I have a race horror story for you. Not really mine but I got the full view of it.

    I ran a 5000m race in January on an indoor track. The race was loaded with college girls in their bum huggers and spikes, I was in racing flats in the middle of a marathon training cycle. I took the race out and lead it but I felt like shit (no I did not shit myself, I will get to that, but I did feel like shit out there). It was awful, running in circles. I was also lapping girls and running in lane three...which was even more awful. I was winning and feeling like shit when I got passed with about 2 laps to go by some short blonde in very short shorts. I stuck behind her as close as I could going into the last lap. I was right on her ass when we hit the bell.

    I was searching for a gear to kick when all of a sudden she just stopped with 170 meters left. I was about the run right into her when all of a sudden I saw something bubbling from her shorts, I looked down and saw brown puddles on the track. Instead of jumping off she was moving around, brown puddles everywhere. Being a former steeple chaser I hooped around the brown puddles and kept running...
    I only had about 170 meters left int he race so I didn't quiet comprehend what happened until I crossed the finish line. She (the poopy blonde) was still standing on the track, in lane one, puddles all around her. She had shit herself. It was so bad that every time she moved a trail would follow her. The race officials and her coach didn't know what to do, everyone just stood there shocked. Eventually a friend grabbed a towel and walked her to the bathroom. She was obviously mortified.

    It took the officials an hour to clean up all the poop on the track. The men's 5km did go on...after the clean up was complete.

    I later learned the blonde had been taking laxatives. Can't believe she would chance an indoor 5km taking laxatives. I doubt she will make that mistake again.

    I only have one good poop story of my own. I took a poop at mile 13 of the Rock N Roll New Orleans Marathon and still won the race in 2:49.06. I have a recap here, http://mfranks.blogspot.com/2012/03/rock-n-roll-new-orleans-marathon-race.html
    The poop only cost me 36 seconds.

    Love your blog.
    -Meggan

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  58. It is nice of you to take the role as a poop counselor. Many of us should not be brave enough to do that. I am among them, even though I guess I know the topic very well. Certainly I have had to deviate from the path several times to answer the call of nature. I have not found any way to be sure not to get the urge to go to toilet during physical exercise. I will not try any pharmaceuticals. Mostly it is quite uncomplicated, especially when training. But during races I have experienced some embarassing moments. Before taking up long distance running I was an avid hiker. Then I never found it embarrassing. Possibly because every hiker knows all about it. Nobody notice when someone else go away for a few minutes alone. But when running I have experienced that people tend to be extremely curious if anyone notices that you leave the path. I shall not go into details but occasionally I have experienced that people not only have followed me with their eyes when I have been searching for a suitable spot to go. Even as natural as it is I guess that most of us do not like to be observed just when taking care of business. The best advice I can give is to be sure to carry some toilet paper and to get it done as soon as possible when feeling the urge. If putting it off you can be sure that the real urge shows up a bit later when there are lots of people around.

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  59. So glad to have stumbled upon this site! Having just started a second round of antibiotics for a resistant sinus infection, I pushed ahead with my first 1/2 Marathon. I have done 10-12 in training, so I was ready (except for the headache, jaw pain, and breathing difficulty)... Wow... But, I didn't know what was coming my way. The Williamsburg "Run For The Dream" Half was great, but as soon as I crossed the finish line all sorts of goings-on rumbled to life! Looking around desperately, I failed to believe that there was no potty near for my middle-aged mommy-pipes! Then, what seemed like seismic activity... A perfect storm of nature's call? 13.1, nicely under 2hr. with Omnicef coursing through my veins- Where are the 'emergency' pottys at the finish?
    ;) Lisa

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  60. The last two long runs have been awful because at about 5km I'm in panic mode looking for the nearest bathroom. I was lucky one time and found an unlocked porta-potty on a construction site. The second time I barely made it to a McD. Thank you for this forum and sharing your tips. I'm going to better manage my diet and see what happens.

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  61. Hello! Someone pointed out your blog to me after my blog post the other day was titled Shut Up and Run. Ha! Anyway, I had to click on this post because it has been an issue for me in the past. I've had at least 2 races with the "Evilness" as my friend calls it. Basically, I feel stuffed up is my problem. I have since learned through an elimination diet that I don't digest grains and wheat well! So it was my pre-race pasta and morning bagels that were causing all the issues. Hopefully I will find a new, better routine for my upcoming races!
    ~Ang

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  62. To me the only solution has been to begin to look out for a suitable spot to go as soon as I start feeling a slight urge and to be sure to always carry some tp in my pocket. Usually it is possible to find a place with sufficient privacy to pull down and squat and get it done.

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  63. omg this the post I wish I had the balls to write! Love it and thank you for the good tips! I have learned that I have one routine that works for a long run. No alcohol the night before, a banana (still green on the end) and yogurt about an hour before, and a chewble immodium right before I head out.. works like a charm for me!

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  64. HAHA! This is great! A running buddy posted a link to this post and of courese i had to read it. I am traveling to New York next month and I emailed NYRR to ask about the bathrooms in Central Park b/c we need to get in a long run and I don't want to have that panic that floods over me from time to time.
    Someone else might have posted, but if i run a couple miles before a race (slower, warm up pace) that usually gets things going if it hadn't already. I've unfortunately had to stop during races or training runs. If you gotta go, you gotta go, nasty porta potty or behind a bush/tree...whatever works. Thank you for this post!

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  65. So glad to find this! I've been plagued on longer runs and sometimes shorter ones by urges and it's so annoying! I just asked my husband to buy me some imodium so I can try it for my 12-mile run this Saturday, prepping for a half marathon in 3 weeks. My daughter recommended this. She's run a full before and is not unfamiliar with this problem! I think this is one of the many challenges we runners must overcome to continue our obsession! Love this, thank you!

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  66. I too tone down the "too much fiber" now a day or two before. I stick with just carbing and a little healthy greens but nothing like my normal daily diet. The other thing I do is make sure to take my probiotics the night before. That and coffee helps get "things moving" first thing in the morning so by race or long run time, I get everything out, haha. Another thing, I think it helps to wake up even a little earlier to have time for your body's system to actually get moving. If I were to wake up and immediately head out the door, it isn't enough time for my system to start all of its processes.

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  67. God, I almost crapped my pants reading this post.. Funny shit.
    ...'nugget'..

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  68. "Lingering..." *cries* "nugget..." *howls* !!! :D

    Brilliant article! I'm never going to forget that phrase for as long as I run! I'm also an advocate of a pre-run coffee - especially in the morning. Rarely fails to get me going!

    Thank you Poop Counsellor!

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  69. This makes me howl! I love it cause some of my pals get all "funny" when I say SHIT about long runs and bathrooms. If i do a half mara or full, i sometimes take immodium. I know I shouldn't but damn, I get tired of having to poop in the damn bushes. Besides even when taking immodium after a long run you will STILL go the the biffy. TRUST ME! If I am going for a longer than 5k run, i always have TP or kleenex. And yeh, leaves work great too. Once i had to poop with less than a K left before a finish line. MORTIFICATION!!! But if ya gotta go .... I avoid cheese, pizza, lasangna always before long runs. I stick with basic foods. Leve the treats til AFTER the run :-)

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  70. I just stumbled across this post due to frantic researching for bowel issues. I have pooped in every half and full marathon and it's very time consuming. I run 5 mornings a week as soon as I wake, on an empty stomach. I have at least 1 bowel movement (sometimes 2) before I head out the door. And during most of my runs, I have to stop and poop. Sometimes only 2 miles into a run. I will then also poop when I get home, making a total of 4 poops before 7:30am some days. This cannot be normal. I have taken note of your point to reduce fiber and dairy before a race, but if it's a daily issue for me I am not sure it is safe to cut them out completely. Maybe I will try a low dairy and fiber diet for a while and see the impact. What do you think? I will consider using Immodium on my long runs to test it out for races.
    Michelle (sorry haven't made a profile yet).

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  71. Thanks for this post! I just missed my target time on a 10K because I had to stop at the port-a-potty about 7k in. Will follow your advice for the next one!

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  72. What's all of this talk about trees & bushes? I live in Phoenix. :/ Ran the L.A. marathon last year & some runs down in Tucson. City routes, so no bushes on those routes either. I think I used the porta potty 3x during the L.A., w/ huge lines. Ugh! Have to really get moving for L.A. next March--recovering from a craniotomy that I had on 1/17/13. Everything's fine--healed quickly & just a blood vessel malformation. I just can't seem to get motivated again--no desire to run right now. Stinks.

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  73. Hi folks - I have had the same problem, and what surprises me is the number of people who talk about cutting out fibre (not fiber, I'm from the UK). What most people are describing here sounds like the long term consequences of a diet with too little fibre.

    Pardon my crude stereotyping, but in my experience this is pretty endemic in the USA - "steak and salad" approach to eatling seems very common over there. To be honest many sections of UK society go the same way.

    You won't fix this problem overnight. Try living on a diet that mainly consists of rice, lentils, chickpeas, bean shoots, potatoes (boiled, not fried and certainly not french fries), brocoli, cabbage, cauliflower and very little meat. Many people would include pasta here - I personally find that it's bad. Similarly too much bread. Don't know why - I am not gluten intolerant.

    Stick at this for a few weeks and I can virtually guaruntee that one day you'll be out running and it will suddenly dawn on you havn't had the "old problem" for a few weeks and that you'd just forgotten about it.

    I also think that the issue is psychological to some extent - if you can forget about it then the problem will go away.


    Having said that, I do still worry about "the problem" it's often uppermost in my mind as I wait for the starting gun. Usually once I actually start running I just know things will be fine and forget about it from that moment on.

    Sorry to post annonymously!!

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    1. Hey anonymous: I'm a vegetarian for 26 years, and your prescription diet is my everyday. And I still have to poo between 6 and 8 miles on long runs. But in advance of a race, I've had good luck eliminating dairy and fruit--leaving me veggies and stuff like rice. Lots of water.

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  74. Oh man, two humiliating things happened this morning. 1) I had to crap so bad on a run that I had to duck into a Laneway and drop a few, and 2) I googled "shit myself while running"!

    Thanks for the tips

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  78. Thank you author to share your this great post with us.

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  79. On my training runs I always plan ahead for somewhere to go if the worst happens. On marathon days I go to the loo in the morning and then take Imodium. So far, so good!

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  80. 108 comments! And here is one more!!
    This has just lately starting becoming a problem for me and today I had to jump in the bushes and hope there were not going to be any cars coming. (there was, of course!) So I googled for some answers and your blog popped up. Thanks for the suggestions. I plan on reading the comments too and getting plenty of ideas.

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  81. Thanks for your post! I just started long distance running a few weeks ago and last saturday for the first time i ran 12k...unfortunatly i had no idea that my digestion would react this way... after 8k i still thought that i could hold it, but at the 10th i half hit behind a bush in a park half of my butt sticking out (good thing I go jogging really early in the morning so there was no one around :) ) I was lucky that I had tissues with me, because I wasn't so keen on using a three-layer maple leaf as t.p...anyway I survived but was rethinking my plans of running a half next year- until i found your helpful tips!!!

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  82. OMG!! I love this simply because I could relate to everything!! I actually had to stop eating fruits and greens but now that I did...I don't have to poop when I run!! :)BTW, you had me laughing so hard!

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  83. I have a more difficult problem: On my long runs, I have developed ischemic colitis, which is where the body pulls the blood away from the colon while running, but when you do intervals, or stop, the blood rushes back, and your body identifies the blood as a foreign substance, and needs to evacuate very quickly! First couple times this happened, scared me to death. Went to the doctor, everything ok. So now, I have to eat 3 hours before running so that there is something in my bowels to keep working on. So far, so good. I begin 1/2 marathon training in October, so hoping this will continue to work for me. Thanks everyone for posting. This helps!!

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  84. Here's my best plan of action for any run. Like many people said I also run in the morning after hydrating a little and having a piece of fruit like a banana (nothing big). Then I actually put on my running shoes and jog in place, in my house, for 5-10 mins. I find that in that amount of time I have to go and so I take care of business and then head out of the house for my actual run. This has worked for me on 99% of my runs... on the day that it didn't work for me, well let's just say I'm still getting over that one since I run in a city (before shops are open in the morning)and there are not a whole lot of bushes to hide behind!

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  85. I have to share mine...My very first half marathon I ate a huge salad, from a salad bar and had cream of potato soup the night before the run. Within the first two miles of the run I had the familiar gut rumblings and spazzing that indicated I was going to lose it. I think I hit every single porta potty in that race. Of course the entire run I was leaking and ended up having to remove said underpants and ditching them...then to add insult to injury I ran out of toilet paper and in desperation I used the gloves I was wearing to clean up (and they weren't even mine..I had borrowed them from the girl I had gone to the race with) I still finished in decent time but was humiliated by the whole ordeal. I now eat only a small meal of plain pasta the night before and two hours before the race its toast and a banana and the pre-requisite coffee to get things moving. I am so paranoid of this incident happening again, that I always...always do an enema the morning of just to be sure I got it all and pop a couple of Imodium. I wish they made Depends for runners...they could make millions.

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  86. not my own emergency, but someone else's. Last weekend's Via Marathon in Allentown, PA: I'm behind a woman in gastric distress at the 20 mile johns. She tries both, not a stitch of toilet paper, and she's in agony. I give her my singlet over her protestations and move on. Next day, I email the organizer with the following subject line: "Someone owes me a Singlet" and explain. The race folks are tripping over themselves to send me more compensating swag than I need...

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  87. I think you all have saved my life. I have my first marathon on Sunday and my biggest fear is not being able to keep things "bound up" for all 26.2 miles. My 20-mile training run was super unsuccessful in this endeavor, so I'm pretty freaked out. I'll definitely pop an immodium and keep a couple tablets on me for emergencies during the run. I'm not sure about morning coffee - I think I'm giving up all caffeine for this entire week. Fingers crossed!

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  88. I compete in Ironman tri's and here's one tip from my coach: the day before race day, make sure that lunch is your larger meal, not dinner. On race day, everything you had for lunch should be processed and on its way. Day before: normal breakfast, pasta (no cheese or cream sauce)/grilled chicken for lunch, salty clear broth soup for dinner. Chicken soup is my favorite pre-race comfort and post-race recovery food.

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  89. unfortunately i have this problem. And this part of my life. I simply cannot control the potty for a longer time, and simply there's no fixed time for this bell to start ringing. Perhaps thats one reason i run/walk all alone, for long long distances. So that i can easily help myself anywhere under or behind some suitable bush or tree.

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  90. Like someone above I have also been hiking for several years, but only recently taken up running. When hiking it seems to be quite obvious that you sometimes have to hide somewhere in nature when you have to go to toilet, even when needing to drop a deuce. But when running I became quite unsure about the customs. And not least the issue came up very suddenly. I was going to take part in a half marathon. At the starting point I began feeling the urge. There was only about 15 minutes left to start and the lines in front of the few porta potties were quite long. I went over to my car to find some paper and there I decided to find a spot in the woods surrounding the parking lot where I could hide. I did so but that was no lucky choice. I shall not go into details but when squatting there at least three runners warming up passed by. Probably needless to say, I felt embarrassed. At least because all three were women who should be spared for the sight of a man in that situation. I managed to start and to run the whole race without any more problems. Later I asked my sister about the toilet issue as she has been running for several years. She said that she had gone into the woods several times both before starting and during training and races. And judged from the amount of emails here it is a well known issues. At least I experienced the importance of bringing some toilet paper, but hoping that I shall not have to use it for some time.

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  91. i am here to give testimony of how i got back my husband, we got married for more than 9 years and have gotten two kids. thing were going well with us and we are always happy. until one day my husband started to behave in a way i could not understand, i was very confused by the way he treat me and the kids. later that month he did not come home again and he called me that he want a divorce, i asked him what have i done wrong to deserve this from him, all he was saying is that he want a divorce that he hate me and do not want to see me again in his life, i was mad and also frustrated do not know what to do,i was sick for more than 2 weeks because of the divorce. i love him so much he was everything to me without him my life is incomplete. i told my sister and she told me to contact a spell caster, i never believe in all this spell casting of a thing. i just want to try if something will come out of it. i contacted traditional spell hospital for the return of my husband to me, they told me that my husband have been taken by another woman, that she cast a spell on him that is why he hate me and also want us to divorce. then they told me that they have to cast a spell on him that will make him return to me and the kids, they casted the spell and after 1 week my husband called me and he told me that i should forgive him, he started to apologize on phone and said that he still live me that he did not know what happen to him that he left me. it was the spell that he traditional spell hospital casted on him that make him comeback to me today,me and my family are now happy again today. thank you traditional spell hospital for what you have done for me i would have been nothing today if not for your great spell. i want you my friends who are passing through all this kind of love problem of getting back their husband, wife , or ex boyfriend and girlfriend to contact traditionalspellhospital@gmail.com. and you will see that your problem will be solved without any delay.

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  92. So my colleagues and I have entered to do a relay where each leg is around 7 miles. I've trained myself up to five miles but around mile 3 or 4.... well you know. I've only been on two 5 mile runs so far and the second time, I did a pre-run evacuation but somehow my stomach still found something to eject and mile 5 was... interesting. I'm just glad to have found this blog and realize it's a common problem. Immodium, here I come! Thanks everyone and happy running... not the runs.

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  93. Awesome post! I thought my runners trots were merging over into my life in general. Then I was diagnosed with colitis. Changed my diet - no dairy, no gluten, and I eat 2 hours before I run while drinking lots of fluids. I still have the odd emergency stop on the running path but you also get very creative. If no TP, I have donated various pieces of clothing to the cause - a layer of underwear (who needs it anyways), buff, gloves, ah all sorts of things left behind.

    Still running marathons, just with lots of planning. And no beef stroganoff or chili before hand.

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  94. Yep I deal with this issue & read everything I can find. I did not know about the chews + sports drink causing a problem. I do have a tip for the gals & the guys are welcome to try this: wear a Kotex when you run & carry a couple xtra with some wet wipes for long runs. You don't want "diaper rash" so if you do get the scoots you'll want to change & clean up real quick, maybe put some Balmex or aquaphor on your bottom before you head out. ps: don't use pads with wings, try it once & you'll know why.

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  95. I think the amount of postings here shows that this is a common but undercommunicated topic. Kind of you to have the courage to bring it up. Going to toilet when running has been and still is a challenge to me. I have tried lots of techniques and remedies to solve the problem, but most (all?) of them without any real effect. I have ended up with two rules for myself: 1. Always bring some toilet paper. 2. When realizing that the urge comes up, just start looking for a suitable place to hide, because it won't go away, and get it done. Usually I have been able to get it done with sufficient privacy, and the few times when any unlucky person has come by, I hope that she/he had been able to understand that only an emergency could lead a middle aged woman to squat behind a bush with shorts down. Well, shit happens, my husband usually says.

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  96. I AM BELA i want to give thanks and i will always give thanks to DR.utimate who brought back my love that has left me for 6years within 48hours, i have said about this last week but i promised to always tell people about this every week end so that those that did not read about it last week will read about it this week, i have been looking for how to get this boy back to my life because i love this boy with the whole of my heart, i could not replace him with any body,one day i was watching my television when i saw a lady giving thanks to DR.utimate and telling the world how he helped her i was so shocked i could not believe it because i never taught that there are powers that can bring back lost love, then that was how i decided to contact him too because i do really need my love back,when i contacted him i told him everything and he told me not to worry that my love will surely be back to my arms within 48hours at first i could not believe because i was thinking how could somebody that has gone for 6years come back within 48 hours,so then i decided to watch and see,unbelievable within the next 48hours i got a call from unknown number so i decided to pick the call the next thing i could hear was my loves voice he was pleading and begging me on the phone that i should forgive him that i should forget all that have happened that he did not know what came over him,he promised not to leave for any reason, that he was really sorry for what he did,i was so surprised because i never believed that this could happen,so that was how i accepted his apology and the next morning he came to my house and still pleading for me to forgive him i told him that everything is okay that i have forgiven him, that was how we started again and now we are married, i promised to say this testimony in radio station, commenting this testimony is still okay but before this month runs out i promise to say this in radio station and i will,sir thank you very much.World please am begging you people to try and thank this man for me,or if you need his help here is his email address:utimatespellhome@gmail.com

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  97. MY HIV HEALING TESTIMONY
    My mouth is short of words, i am so so happy because Dr.ohehe
    has healed me from HIV ailment which i have been suffering from the past 5years now, i have spend alot when getting drugs from the hospital to keep me healthy, i have tried all means in life to always i can become Hiv negative one day, but there was no answer until i found from Dr.ohehe the paris of african who provide me some healing spell that he uses to help me, now i am glad telling everyone that i am now HIV Negative, i am very very happy, thank you Dr.ohehe for helping my life comes back newly without anyform of crisis, may the good lord that i serve blessed you Dr.ohehe and equip you to the higher grade for healing my life. i am so amazed. so i will announced to everyone in this whole world that is HIV positive to please follow my advice and get healed on time, because we all knows that HIV disease is a deadly type,contact Dr.ohehe for your Hiv healing spell today at: ohehenemenspelltemple001@gma.com.... He will be always happy to assist you online and ensure you get healed on time, contact Dr.ohehe today for your healing spell immediately, thank you sir: ohehenemenspelltemple001@gmail.com

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  98. I AM BELA i want to give thanks and i will always give thanks to DR.utimate who brought back my love that has left me for 6years within 48hours, i have said about this last week but i promised to always tell people about this every week end so that those that did not read about it last week will read about it this week, i have been looking for how to get this boy back to my life because i love this boy with the whole of my heart, i could not replace him with any body,one day i was watching my television when i saw a lady giving thanks to DR.utimate and telling the world how he helped her i was so shocked i could not believe it because i never taught that there are powers that can bring back lost love, then that was how i decided to contact him too because i do really need my love back,when i contacted him i told him everything and he told me not to worry that my love will surely be back to my arms within 48hours at first i could not believe because i was thinking how could somebody that has gone for 6years come back within 48 hours,so then i decided to watch and see,unbelievable within the next 48hours i got a call from unknown number so i decided to pick the call the next thing i could hear was my loves voice he was pleading and begging me on the phone that i should forgive him that i should forget all that have happened that he did not know what came over him,he promised not to leave for any reason, that he was really sorry for what he did,i was so surprised because i never believed that this could happen,so that was how i accepted his apology and the next morning he came to my house and still pleading for me to forgive him i told him that everything is okay that i have forgiven him, that was how we started again and now we are married, i promised to say this testimony in radio station, commenting this testimony is still okay but before this month runs out i promise to say this in radio station and i will,sir thank you very much.World please am begging you people to try and thank this man for me,or if you need his help here is his email address:utimatespellhome@gmail.com

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  99. I so wish I had found this article YESTERDAY! haha I just ran my first 50k and here I am laying on a heating pad (not because I am sore but because of the awful stomach cramps) and hobble running to the bathroom every 15 minutes. I had the same issues after my marathon and I definitely did several of the things you advise here against. Whoops!! Hopefully my googling ridiculous things like "why are my bowels destroyed after marathons" has paid off. Thank you for your honest insight. I might actually be able to do some more ultras!

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  100. I am tia from USA, I am so happy letting the world know this perfect man called Dr.Zack balo. My lover left me for another girl but through the help of Dr.zack balo i was able to get my lover back within 3 days later. If there is anybody who lost his lover you can contact Dr.zack balo on this contact details,+2348078927387 or email him wiseindividualspell@gmail.com for help to get your lover back within 3 days


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  101. Man it just happened to me almost exactly half way through my run. I just had to let it go and then ran over 5 miles with crap in my pants. I must have stank to high hell. No wonder those dogs were chasing me. Shucks!

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