It’s a nightmare scenario for runners: A spirited jaunt on your favorite backcountry trail turns into a sprint for the nearest tree when nature suddenly calls—and not the friendly kind of call.

Although you may fight valiantly, you’re ultimately forced to drop trou and drop a deuce.

Hopefully this has never happened to you. (And if it has, how did you wipe?) But in the unfortunate event that you suddenly feel the urge, remember this advice to keep your run from going down the crapper.

Why do you get diarrhea on a run?

The physical motion of running manhandles your intestines (and whatever’s in them) for a prolonged period of time, says Men’s Health nutrition advisor Mike Roussell, Ph.D.

If you’ve ever made the mistake of eating or drinking too much water before you run, you know the sickening feeling of your stomach contents sloshing around.

When you run, your body also draws blood away from your intestines and into your aching muscles, causing a disruption in normal digestion, Roussell says. That’s when, as they say, shit happens.

What should you do?

If you’re on a training run and you feel the urge, just walk; the jostling motion of running can make it tough to hold back the goods.

(Since there’s no turning back, Massaging This Body Part Is Guaranteed to Help You Poop.)

To help prevent diarrhea, avoid fiber-rich foods such as beans, nuts, and raisins for several hours before you run.

While fiber can give you plenty of energy and help you lose weight, some fiber-rich foods may also make your stomach and lower GI tract feel heavier if you consume them too close to an exercise session. It takes about 2 hours for fiber to leave your stomach and enter your intestine, so you’ll want to give yourself enough time between eating it and setting out on your run.

Worst case scenario: Find a nice, peaceful spot in the woods to do your business, and look for a large, dry leaf.

But if you’re in the heat of competition, bite the bullet and let it blast, suggests Mike Morgan, elite marathoner and coach for the Hansons-Brooks running club.

Morgan recalls a marathon he ran in 2010 where, with 10 kilometers still to go, he felt the formidable force deep in his gut.

Determined not to forfeit his position of 10th place overall and 3rd American, Morgan heroically forged onward.

“I made the decision to release a couple of PSI,” he says. “That turned into an explosion, and I ended up with a pant full.”

By the end of the race Morgan only managed to give up one spot, finishing 11th overall and 3rd American, but the price of victory was a hefty load in his shorts.

Today, Morgan owns his decision—which allowed him to PR and place on the USA Marathon World Championship Team—but he has learned a secret to help keep him from experiencing the problem again: Take a Metamucil the night before your big race. That will give the fiber supplement plenty of time to help clean out your system and foil any nasty digestive issues from ruining your race.

For the solution to a much more manageable running problem, see The Genius Way to Get Rid of a Side Stitch.

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