If you're wondering, "How do ultramarathon runners go to the bathroom during a race?", then you're in the right place. In this article, we'll give you all of the nitty-gritty details on how trail runners and ultramarathon runners handle bathroom breaks during long races. And, more importantly, we give you advice on how to minimize them. We'll talk all about ultramarathon bathroom breaks in this article.

It's a common question that many runners are hesitant to ask, but it's completely normal. In fact, many of us at MOTTIV have been in your shoes and understand the awkwardness around it.

Wondering about bathroom logistics is a smart part of race planning. Running for hours, often in remote areas where there are no toilets, means you're bound to encounter nature calling at some point. Fortunately, there are several ways to prepare and strategies to use, so you can focus on your race without worrying too much about when you'll next need to go to the bathroom.

What You'll Learn in This Article:

• How to minimize bathroom stops during an ultra marathon.
• What to eat and avoid in the days before a race.
• How to balance fiber and hydration to reduce bathroom breaks.
• Tips on finding the right spots in nature when you need to go.
• Hygiene strategies for comfort and cleanliness on the trail.
• Common concerns and FAQs about bathroom breaks during an ultra marathon.

Pre-Race Planning: Minimizing Bathroom Breaks

It's completely normal for ultra marathon runners to need to go to the bathroom during a race, but the goal is to minimize these stops and avoid any sudden digestive issues so you can let your fitness dictate your performance not and your tummy. A little planning goes a long way in reducing the likelihood of unexpected bathroom emergencies, ensuring you're able to keep moving forward toward the finish line.

Here are some key strategies you can use to limit bathroom breaks and ensure a smooth race day experience:

1. Nothing new on race day
2. Avoid pre-race fiber
3. Balance electrolytes and hydration
4. Establish a pre-race poop habit

Let's dive deeper into each of these tips to ensure you're well-prepared for your next ultra marathon.

Don't Eat Anything New Before Your Race

The best thing for all endurance athletes to do is avoid experimenting with new foods right before or during a race. Everything you consume in the days leading up to the race should be something you've tested and know works for your body.

This includes race-day nutrition products like gels, sports drinks, and any supplements. Consistency is key, as the last thing you want is a surprise reaction that forces an emergency bathroom break.

Stick to a diet of familiar foods in the 48-72 hours before your race, particularly those that have been kind to your digestive system. This also applies to any pre-race meals or snacks. If you've used a particular pre-race breakfast during your training runs without issues, stick with it! Race day is not the time to try out that new energy bar you picked up at the expo.

Pre-Race Fiber Intake: Finding the Right Balance

While fiber is essential for general health, too much of it in the days leading up to a marathon or ultramarathon can cause bowel movement issues. You'll want to reduce your fiber intake in the two to three days before your race to minimize the chances of needing to go to the bathroom unexpectedly.

Fiber can stimulate bowel movements, which is the last thing you want when you're out in the middle of nowhere, miles away from a proper toilet.

Common Sources of Fiber to Avoid Before Race Day:

• Beans and legumes
• Whole grains like brown rice and whole wheat bread
• Leafy green vegetables like spinach and kale
• Broccoli and cauliflower
• Oats and bran cereals
• Apples and pears
• Popcorn
• Nuts and seeds

Focus on foods that are lower in fiber but still provide the necessary energy and nutrients to fuel your race. Think white bread, rice, or simple pasta dishes.

Hydration Strategies: Balancing Electrolytes and Avoiding Excess

Hydration is crucial for any endurance event, but improper fluid balance can lead to frequent bathroom breaks. Overhydrating can be just as problematic as under-hydrating, leading to frequent urination, discomfort, and loose stool. At the same time, an imbalance in electrolytes can cause your body to retain or expel too much water, leading to issues like cramping or digestive distress.

Hydration Rules of Thumb:

1. Drink every 5-10 minutes during the race, rather than forcing fluids.
2. Aim for 16-20 oz of water or electrolyte drink per hour of running, depending on the heat and your sweat rate.
3. Use electrolyte tablets or powders to keep your sodium levels balanced, especially in long, hot races.
4. Avoid drinking large quantities all at once, which can lead to stomach sloshing and more frequent bathroom stops.

Establishing a Pre-Race Poop Habit

One of the best ways to avoid needing to go to the bathroom during the race is to establish a regular morning bathroom routine, so you're empty when you start running. During training, train your gut to poop before your runs so your body gets used to the habit. This can significantly reduce the likelihood of needing to go while you're out on the trail.

Tips to Train Your Body to Poop in the Morning:

• Wake up earlier on training days to allow time for your body to adjust.
• Drink a cup of coffee or warm water first thing in the morning to stimulate digestion.
• Stick to a regular eating schedule leading up to the race.
• Avoid heavy meals late at night.
• Perform some light stretching or movement in the morning to wake up your digestive system.

In-Race Bathroom Management for Trail Runners

Even with the best pre-race planning, nature may still call during the race. Whether you need to pee or poo, being prepared with strategies for in-race bathroom stops will keep you from losing too much time and help you handle the situation efficiently.

We asked Ultramarathon Running Coach Cody Moore about the advice he gives athletes when it comes to using the washroom during a race:

"There will usually be portable toilets at aid stations in an ultra race. But some people will just go out in the open right off the side of the trail or something. Sometimes you have no choice to go on the spot. So I encourage people to remember the "leave no trace" rule. For example, if you can dig a little hole, that's a better option than just going on the side of the trail. And then if you're in a more urban area, people will use gas stations or even knock on the door of someone's house.When nature calls, sometimes it gets pretty desperate!"
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Identifying Bushes and Woods: Nature's Toilet Options

Luckily, when running on trails, nature provides plenty of bathroom options. Bushes and wooded areas can offer privacy and protection, but it's important to be smart about choosing the right spot.

Best Natural Options for Bathroom Spots:

1. Dense bushes for privacy
2. Leaning up behind large rocks or boulders
3. Down small embankments off the trail
4. Over fallen trees that can offer some stability while squatting

Understanding Urination vs. Defecation: When Nature Calls

During long ultra-running events, it's common to confuse the need to pee with the urge to poo. Often, what feels like an emergency may just be a need to urinate. Before spending precious time looking for a secluded spot to relieve yourself, try peeing first. If you still feel uncomfortable afterward, then it might be time to take care of a number two.

Runners should not feel rushed or pressured to ignore nature's calls. While your finish time is important, it's not worth risking discomfort or health issues by ignoring the need to go to the bathroom.

Safely and Efficiently Finding a Spot to Go to the Bathroom

When you're in the middle of a trail race, finding a safe place to go to the bathroom is crucial. Avoid rushing into the first hidden spot you find, as some places pose risks to your safety.

Dangerous Places to Poop in the Wilderness:

1. Steep cliff edges – the ground may be unstable.
2. Near water sources – this contaminates water and is harmful to the environment.
3. Poison ivy or other dangerous plants – can cause skin irritation.
4. High-traffic animal trails – avoid attracting unwanted wildlife attention.

Tips for Hygiene and Comfort

In addition to finding the right place to go to the bathroom, you'll want to stay as hygienic and comfortable as possible. Most ultramarathon runners carry basic bathroom supplies in their running packs, but it's also possible to use some of nature's materials for clean-up.

The tips below have everything you need to handle restroom stops in your next race.

Carrying Necessary Hygiene Supplies

It's always a good idea to have a small bathroom pack in your gear for emergencies. Here's what should be in your pack:

• Travel-sized toilet paper or wet wipes
• Ziplock bag for used toilet paper
• Hand sanitizer
• OPTIONAL: Small trowel for digging a cat hole

Using Natural Materials: Leaves and Wood for Clean-ups

If you forget to pack toilet paper or run out, nature can often provide solutions. Leaves are a common option, but you need to choose them carefully.

Pros and Cons of Natural Wiping Materials:

• Leaves: Large, soft leaves are ideal, but beware of poison ivy or oak.
• Wood or bark: Surprisingly, smooth bark can be an effective wiping material if leaves aren't available.
• Rocks: Flat, smooth stones can serve as an emergency tool, though they can be uncomfortable.

Strategies to Handle Sweat and Gross Situations

Trail running can get sweaty, and if you combine that with an unfortunate bathroom accident, things can get a little messy. If you find yourself in a gross situation, stay calm and use the supplies in your pack or clothing you don't mind losing to clean up as much as possible before continuing.

Common Concerns and FAQs for Ultra Marathon Runners

How Fiber and Hydration Impact Bathroom Needs

Both fiber and hydration play major roles in your need to go to the bathroom during a race. Balancing these correctly can prevent unnecessary stops while also maintaining proper digestion and hydration.

What If You Can't Find a Good Spot in the Woods?

If you're struggling to find a good spot, it's okay to take a little extra time. Try to avoid high-traffic areas or dangerous spots, but remember that getting it done safely and comfortably is more important than saving a minute or two.

Handling Unexpected Bathroom Breaks During Ultra Marathons

Unexpected bathroom breaks happen to the best of us. If nature calls unexpectedly, stay calm and use the strategies outlined above to handle the situation as quickly and efficiently as possible.

Conclusion

It's completely normal to wonder about how to handle bathroom breaks during an ultra marathon. Hopefully, this article has provided the tips and strategies you need to manage your bathroom needs confidently and efficiently.

If you're looking for an ultra marathon training plan that covers all aspects of race preparation, check out our MOTTIV training app. We offer training plans for everything from a 50-mile race to a 100-mile ultramarathon, so you'll be fully prepared for your next big adventure!

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_{Article fact checked by Ultramarathon Running Coach Cody Moore.}

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