Have you ever felt a sudden stomach ache during a workout and had to dash to the bathroom? This common issue, runner’s diarrhea, is more frequent than you think. It’s especially prevalent during high-intensity exercises like running. Seokjin Kim, director of the Probiotics Lab, explained why this happens and how to avoid it.
Runner’s diarrhea refers to symptoms such as sudden and unbearable bowel movements, abdominal pain, and abdominal cramps that occur during or immediately after exercise. It is caused by decreased blood flow to the intestines, as blood flow is concentrated in the muscles during exercise. During exercise, intestinal function decreases due to insufficient blood supply, which can lead to abdominal pain or diarrhea.
In addition, various factors work in combination, such as cortisol, a stress hormone secreted during exercise, dehydration, electrolyte imbalance, and physical stimulation applied to the intestine during a run.
It is recommended to avoid high-fiber foods, caffeine, and fatty foods before exercising, and not to eat anything at all for as long as possible, two hours before your workout. This gives your body time to digest, reducing the possibility of burdening the intestine.
Another solution that has recently attracted attention is to ingest probiotics, or beneficial intestinal bacteria. In particular, lactobacilli that activate HIF-1α are effective. This helps the intestinal function operate without problems when oxygen is insufficient. A study found that marathon runners taking specific probiotics significantly reduced bowel problems during their races. How’s that for a performance boost?
Runner’s diarrhea is not just an upset stomach, but a physiological response that complicates blood flow, lack of oxygen, stress, and intestinal bacteria. To prevent this, it is important to consume probiotics that can increase beneficial bacteria, especially HIF-1α, along with a proper diet. If you plan to exercise, remember this information and enjoy a healthy and pleasant exercise.