Why Do I Get The Runs After Running

After a satisfying and energizing run, I often find myself confronted by an unexpected and unwelcome visitor: the runs. It’s a phenomenon that many of us runners have experienced at some point, and it can be quite disruptive and discomforting. So, why does it happen? Let’s dive into the reasons behind this common occurrence.


One major culprit behind the runs after running is dehydration. When we run, our bodies sweat to regulate temperature, and if we don’t replenish the lost fluids, we can become dehydrated. This can lead to gastrointestinal distress and result in a quick dash to the bathroom once the run is over. I’ve often found that increasing my water intake before, during, and after a run has helped in minimizing this issue.

Pre-Run Nutrition

The food we consume before a run can also play a significant role in causing gastrointestinal discomfort. Personally, I’ve noticed that consuming high-fiber or greasy foods too close to my run can sometimes lead to digestive issues. It’s essential to pay attention to the timing and content of pre-run meals to avoid unwanted stomach troubles during and after the run.


Pushing our bodies too hard during a run can also lead to gastrointestinal distress. When we engage in strenuous exercise, blood flow is redirected away from the digestive system to supply the working muscles. This can cause intestinal ischemia, leading to cramping and the sudden urge to “go.” Learning to pace myself and gradually increase the intensity of my runs has helped in minimizing this issue.

Post-Run Recovery

How we recover after a run can also impact whether or not we experience the runs. Inadequate post-run nutrition and rest can exacerbate gastrointestinal issues. I’ve learned that consuming a balance of carbohydrates and proteins post-run, along with sufficient rest, can help in preventing this unwelcome post-run experience.


In conclusion, experiencing the runs after running is a common issue with a variety of potential causes. By paying attention to hydration, nutrition, exercise intensity, and post-run recovery, I’ve found that it’s possible to minimize and even prevent this uncomfortable experience. Each runner’s body is different, so it may take some trial and error to find the right balance. Nonetheless, being mindful of these factors has certainly helped me in managing this post-run inconvenience.