If you’re a distance runner, especially an ultramarathon runner, you’ve most likely experienced the need to take an emergency bathroom break during a race, and of course, when you need it, there’s no bathroom in sight.
Even if there were, it is still the most uncomfortable feeling to need to use the bathroom during a race. The stomach cramps, the chills, the sweating, worrying yourself constantly until you find just the right spot—it’s the pits.
Even though I mention ultras, an unplanned bathroom break while racing could happen in any long-distance event, such as a marathon or half marathon, it just becomes a bit more likely as the total race time increases.
No one wants to have to worry about that; we just want to run, to enjoy the race.
As we often discuss, there are countless uncontrollable factors during races, and an unplanned bathroom break is at the top of the list. Let’s lower the possibilities with my following tips and tricks so you can alleviate this common race stressor.
Constant problem-solving is a part of racing, especially ultra running, as we spend hours and hours on the trails or roads where anything can happen. Taking control of some factors can lower the chances of getting that uncomfortable urge “to go” mid-race.
Read on for my tips for a healthy gut to help you avoid unplanned toilet breaks during a race:
How Can I Manage Unplanned Bathroom Breaks While Running?
#1: Eat Safe
Whether you are a marathon runners, a 5K runner, or ultra, you have to dial in to your nutrition.
In the days before the race, be sure to stick to foods you are familiar with and that you eat regularly. Your body takes almost three full days to process food completely, so you need to start paying attention to what you consume a few days before your race.
In the months before the race, you can keep a food journal to track what worked and what didn’t during your training runs. That way, you’ll have a specific list of foods you can eat and what you should avoid.
Everyone is different, but some common foods that can provoke the need to go to the bathroom are anything high in fiber,1The Top Fiber-Rich Foods List. (n.d.). Www.todaysdietitian.com. https://www.todaysdietitian.com/newarchives/063008p28.shtml beans, legumes, spicy foods, and dairy products. Try to avoid these right before a race.
#2: Don’t Eat Out
Avoid eating out the days before a race at all costs. When you eat out, you have no control over how the food has been prepared and less to choose from. If you have allergies or intolerances such as gluten or lactose, you may be risking cross-contamination.
Also, you may not find something on the menu that suits your pre-race needs such as a simple pasta or rice dish.
This can be tricky when traveling for a race, as you’ll need to make other arrangements such as bringing your own food a long, or hitting a supermarket and cooking in a hotel room or Air B&B.
In addition, be prepared to fight against peer pressure. Your friends and family who are along for the trip will surely try to convince you to grab something to eat with them, especially if they are not racing.
But stand your ground and don’t take a chance.
#3: Prepare Your Food In Advance
If your race is just a drive away, bring along a cooler filled with ice and your prepared pre-race meals. Choose whatever works for you and what you have been eating before your long runs throughout your training.
My go-to is lemon pasta. Simple, carbohydrate-filled, and delicious, it never fails me.
If you are traveling to a race where bringing food along is not an option, hit a supermarket in the area and put something together that you know will be safe. When I do this, I make a simple sandwich with white bread and a little protein. It could even be a PB&J.
They may not be the most delicious meals you’ve ever eaten, but you’ll be glad you took the proper precautions on race day, and your digestive system is under control. Then, post-race, you can chow down on whatever your heart desires!
Related: How Frequently Should You Take Energy Gels During Races?
#4: Eat 3 Hours Before Your Race
You surely have a pre-race routine such as a specific warm up and what you are going to eat beforehand.
It may sound excessive, but eat three hours before your race starts. This will allow you to get things moving, take a pre-race bathroom run, and at the same time avoid your breakfast from jostling around in your stomach for the first miles.
If you are used to drinking a cup of coffee to help your bowel movements, be sure to drink it with plenty of time in advance as well. You don’t want to drink it too close to the race time, as the side effects, could overlap into your race.
#5: Stick To Your Practiced Race Hydration and Nutrition
Do not stray from your practiced nutrition and hydration race strategy. Why would you? You’ve been perfecting it for months if not years. So use it!
Bring along the same gels, gummies, bars, sports drinks with electrolytes, salt pills, and absolutely everything you have been using during your long runs.
If you are running an ultra, separate your fuel into different ziplock bags and leave them with your crew or drop bags along the way. As you cruise through, leave the empties and grab the new bags and bottles.
#6: Be Consistent
As you race, eat and drink small, consistent amounts throughout.
Sip—don’t gulp down your fluid all at once, as it may cause gastronomical distress. Not only will this help you avoid the urge to go to the bathroom, but it will also maintain consistent caloric intake, hydration, and energy levels to help you feel great throughout your run.
Related: Marathon Training Plan Mistakes: Don’t Make These 9 Errors
#7: Avoid Aid Station Nutrition
If you have a tendency to have stomach problems during ultras, don’t take anything from the aid stations if you can help it.
Of course, being fueled is more critical, so better safe than sorry if you’ve run out of your specific nutrition. To avoid this, always pack more than you’ve calculated to be sure you have enough.
#8: Follow The Golden Rule
To sum up this section, always follow the golden rule: don’t try anything new on race day.
Everything, and I mean everything, must be familiar to you, from gear to fuel and everything in between. Keep it safe, and you’ll keep yourself out of the porta-potties.
#9: Reduce Stress
Running a race can cause stress on many different levels. As we know, stress can significantly affect our tummy health and send us straight to the bathroom.2Chang, Y.-M., El-Zaatari, M., & Kao, J. Y. (2014). Does stress induce bowel dysfunction? Expert Review of Gastroenterology & Hepatology, 8(6), 583–585. https://doi.org/10.1586/17474124.2014.911659 Each person stresses for different reasons. Let’s look at a few of the most common causes and how to avoid that stress while racing.
Logistics
If you need to travel for your race, plan to arrive at least a day or two ahead. Air travel can be delayed, and traffic can be horrendous. If you are unfamiliar with the area, timing can be an issue.
Leave enough time to arrive comfortably without worrying about rushing around at the last minute.
I can’t tell you the number of nightmares I’ve had about missing the start of a race. Too many. It seems silly, but it’s a legitimate reason to stress.
Organize a Crew
Especially if this is your first race, you may be nervous about the race’s logistics. Ask some friends or family to help you by meeting you at designated crew checkpoints or cheering spots if available. They can prepare your fuel, motivate you, and solve unexpected problems.
Just be sure to check the racer’s guide to see if, when, and where you could receive help.
Having a support system will take a load of stress off.
Study the Course
Study your race beforehand to lift some of that stress off your shoulders!
Terrain, vertical gain, number of aid stations, average times, weather, the list of information goes on and on. You can be prepared if you know what to prepare for. Feeling prepared and will make you feel less anxious before and during the race.
Train Sufficiently
After studying the race and knowing what you are getting yourself into, train appropriately for it. Put in the time and train in the specific race conditions. This will give you a big confidence boost for race day.
If you have slacked off during your training, you will indeed feel nervous instead of being able to enjoy your day. This is something that can upset that tummy.
Gets a Good Night’s Sleep
Organize your time so you get a good night’s sleep the nights leading up to your race. We often worry when we aren’t well-rested, which can cause unnecessary anxiety.
Start Line Checklist
Use our start-line checklist to ensure you have everything you need for the big day. A pre-race trip to the restroom can be added to the list. Leave enough time before the start to use the restroom.
Be Prepared
When you research your race beforehand, know where the porta-potties are located, so if nature calls, you’ll be prepared. Then, you won’t have to be guessing how far away you are and add more stress to your run.
#10: Plan Your Pre-Race Bathroom Trip
If your body is accustomed to a pre-run bathroom trip, you’ll want to do everything the same way as you do every day to follow the same schedule.
Eating an early dinner the night before and your pre-race breakfast three hours out can provoke a bathroom run the morning of. This is the ideal situation, so you are worry-free for your race.
We can do our best to avoid these pit stops during the race; however, be prepared.
Pack wet wipes or toilet paper and a tiny bit of hand sanitizer just in case. It will also ease your mind to know you have them there, and you probably won’t even need them!
Want to get it right?
Make sure you nail race day and avoid these six common pre-race mistakes that beginners and even experienced runners could face:
I despise the phrase “nothing new on race day” – I get the concept, but too many people treat it as gospel. I’ve heard people say things like “Any suggestions, as each time I get to 10 miles in my half marathon, my feet go numb and I struggle the last 3 miles. My race is this weekend and I’m thinking of changing socks (shoes, whatever)” – At that point…what do you have to lose? Try different socks. What’s the worse, your feet go numb at mile 8 or 9? Or, like this article – in regards to nutrition – someone talks about how their nutrition isn’t working. If you have issues and don’t have time to try something in a training run – try something different. The first time I ever tried pickle juice was at Mile 18 of a marathon when I my calf was cramping.
The rule really needs to be changed to “If things worked in training, then don’t change them on race day.”