Let’s be honest—runner or not, everyone poops. But runners? Well, some of us kind of obsess over it. But that’s not necessarily a bad thing. Staying “regular” is actually a really good thing. Unless nature decides to call about 2 miles into your run or race. There’s not a lot worse.
So, how do you move things along before you hit the start line or your next loing run? Excellent question. There’s no one single, perfect answer. But, no pun intended, there are some strategies that’ll help you “go” when the time is right!
Routine: Your Secret Weapon
Dr. Keith Anderson—yes, that Dr. Anderson of Novant Health, Charlotte Marathon’s own Medical Director and multi-time Ironman finisher—calls routine the most underrated pre-race tool in your arsenal. “Trying to teach your body a routine is the big part of it,” he says. “If your weekday mornings rarely involve a bathroom break before heading out, your guts won’t just magically cooperate on race day.” His advice: Set the alarm 30 to 60 minutes earlier than usual, sip a warm drink, take a stroll, and give your GI system time to wake up and respond to the plan.
A Little Coffee, a Little Food, and a Little Movement
We asked a few of our Novant Health Charlotte Marathon Ambassadors, too. They’re experienced runners. They piled on to Dr. Anderson’s wisdom—with their own brand of flair. Cliff Anderson (no relation) is all about the “go” routine. “Black coffee about 1.5 to 2 hours before the start. As they say, ‘caffeine: enhancing performance on the road and on the commode.’” Yeah, that had us laughing, too. Cliff says he also likes some hot instant oatmeal along with my coffee.
Dr. Anderson agrees, pointing out that hot liquids can get things moving, and a little fiber (oats, bananas, you name it) can help coax your system into action. Hydration and regular fiber—think real food, not just pre-race gels—keep your system primed and ready for showtime. Get up, hydrate, snack, move around. But don’t try something brand new on race day; practice your morning routine in training so your gut knows what you expect.
Nerves, Last-Minute Prep, and “Plan B”
Nerves are real—and so are the “runner shitz” (thanks, Natalia Flores, for telling it like it is). “The earlier you get to race day, the earlier access to porta potties (read: cleaner!). My fave is being the first person to use them,” says Natalia. She’s a multi-sport athlete and a Novant Health Charlotte Marathon Ambassador, too. She always packs wipes for emergencies and isn’t afraid to pop some Imodium if her GI system starts acting up. And if that urge hits you soon after your first go? Hang around a bit and give your body time for a possible “second wave” before leaving for the start.
Parting Tips: Leave the Stress (and the Rest) Behind
- Don’t overeat the night before. A light, familiar dinner is ideal.
- Routine is real. Keep your weekday and weekend routines as close to same as possible.
- Experiment way before race day. Try coffee, breakfast, and timing during long run training—not for the first time on race morning.
- Give your gut time. It takes time to “train” your gut to go on your schedule.
Poop happens. Pros and amateurs alike have ruined a pair of shorts at some point. If it happens to you, know this: you aren’t the first, and you won’t be the last. But getting your gut into a routine that suits your running and race schedule can lower the odds that you’ll have to go when the time is wrong.
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