07/11/2026
How to avoid multiple bathroom breaks during your runs:
1. Fuel wisely pre-run
If you’re eating within an hour of your workout, choose a small snack that’s mostly easily digestible carbohydrates (such as a banana, applesauce, toast, a bar, a gel or a plain bagel). If you have 2-4 hours pre-run, you can eat a more balanced meal like bagel + nut butter + banana.
2. Train your gut
Your ability to take in sports nutrition will increase the more you practice your race day plan. You have to train your body to take on gels and sports drink if you want to be able to do this well come game time.
3. Know your personal triggers.
Common culprits include excess caffeine, dairy (if you’re lactose intolerant), sugar alcohols (found in some protein bars and sugar-free gum), chicory root fiber, greasy foods, spicy foods, FODMAPS for some athletes with IBS and gluten for athletes with celiac disease and non-celiac gluten sensitivity.
4. Avoid high-fat high fiber foods pre-run
Fat and fiber are slower to digest and can lead to GI issues when consumed too close to a workout.
5. Give yourself time before you start.
Try to eat your last substantial meal 2-4 hours before running, and allow time to use the bathroom before heading out. Many runners find that a consistent morning routine helps reduce mid-run stops.
