Running with the runs

If you’re a runner, you’ve likely either have heard of or experienced firsthand a case of runner’s diarrhea. I’ve been a semi-serious runner for about four years now and I can safely say that my running friends are the ones I know the most about in regards to their bowel movements. There’s a special level of…

Running with the runs was originally published on Self Evolve

Advertisements

If you’re a runner, you’ve likely either have heard of or experienced firsthand a case of runner’s diarrhea. I’ve been a semi-serious runner for about four years now and I can safely say that my running friends are the ones I know the most about in regards to their bowel movements. There’s a special level of friendship that you achieve once you spend hours running with someone. All modesty goes out the window.

I’m here to share some expert (or just witty) tips to avoid running with the runs. These may help you run further without having to pop a squat.

  • Pay close attention to what you eat before a run. Not just the day of, but also the day before. If you’re consuming a lot of fiber, expect a lot of poo to follow. Most runners learn what works best for them. For me, a light breakfast i.e. a banana and Clif bar does the trick prior to my long runs. Avoiding cheese, dairy, and lots of fiber the day before also helps.
  • Try your absolute best to poop before running, like when you first wake up. And for me, avoiding coffee until after the run helps me not have the urge to go.
  • You may be trotting along and get what I call bubble gut. Is it a fart? Or a poop? General rule of thumb: don’t trust a fart after mile 10. Some runners don’t trust a fart ever.
  • If you do have the urgency to go, please find a bathroom or port-a-potty. It’s not worth it to destroy your clothes and dignity just to get that goal race time. Just saying.
  • If you are gonna pop a squat and have no other option, come prepared with toilet paper or something similar to wipe the bum. No one likes chafing poo.

I hope these tips help you on your long runs and on race day. Let me know what works for you in the comments below! And happy running!

Running with the runs was originally published on Self Evolve

How to be stealthy

Are you a loud runner? Do you make a lot of noise when landing and everyone around you knows when you’re coming up on them? When being chased, are you super easy to follow? I’m here to tell you, you can change the way you run in order to run more quietly and make another…

How to be stealthy was originally published on Self Evolve

Are you a loud runner? Do you make a lot of noise when landing and everyone around you knows when you’re coming up on them? When being chased, are you super easy to follow? I’m here to tell you, you can change the way you run in order to run more quietly and make another step towards becoming a stealth ninja.

Runners can permanently reduce impact forces through biofeedback. In a study done by Irene Davis and Harrison Crowell, they used a form of biofeedback to successfully encourage runners to reduce their peak tibial acceleration by half. Peak tibial acceleration is basically a measurement of how hard the runner lands on the ground with each step. And Davis is known as one of the world’s leading pioneers in gait retraining for runners. Gait retraining consists of encouraging specific changes in the strides of runners that correct habits that are associated with increased injury risk.

All of the ten runners in the study started out as stompers. Davis placed an accelerometer to the lower leg of each runner to measure tibial acceleration as they ran on treadmills. The data collected by the accelerometer was displayed on a screen in front of the runners, which allowed them to see a simple graphical display of their impact force. They were told to adjust their running in order to reduce their impact force result by half, bringing it down to normal range.

All of the runners were able to do this. They weren’t told how to change their strides to reduce impact. Instead, they were given the freedom to adjust as they saw fit in order to comfortably reduce their impact force. Over time, Davis took away the “crutch” of the biofeedback until the runners were maintaining their new lower-impact strides on their own, in their own way. Then the runners were sent out into the world with the instructions to continue to run in this way. A month later on recheck, the runners were still maintaining their new strides with lower impact.

This study shows that you can change your gait and stride in order to avoid preventable running injuries. All you really need is some feedback on how much impact you’re creating while running. Since I started out initially as a martial artist and then became a runner, I feel like I’ve never really been a stomper. But that’s only because they train use to be quiet and light on our feet in Kung Fu.

Do you pay attention to your impact force? Do you try to land softly and quietly? Do you try to sneak up on people when you run?

How to be stealthy was originally published on Self Evolve

Running for beginners

Are you looking to increase your cardio? Are you looking to get into running but don’t know where to start? Do you hate running but want a runner’s body? If you answered yes, this article is for you. Some background on me, I used to hate running with a passion. Despite being good at it,…

Running for beginners was originally published on Self Evolve

Are you looking to increase your cardio? Are you looking to get into running but don’t know where to start? Do you hate running but want a runner’s body? If you answered yes, this article is for you. Some background on me, I used to hate running with a passion. Despite being good at it,…

Running for beginners was originally published on Self Evolve

Global Running Day

Tomorrow is Global Running Day. This holiday started out as a national US holiday in 2009 but went global in 2016. The idea behind it is to show that fitness is fun. There’s also a Million Kid Run which is about inspiring kids to embrace running as a way to get healthy and fit. The goal…

Global Running Day was originally published on Self Evolve