that trail run where you get caught short with absolutely no other option than to engage the core and squat
This is the trail run that answers the big questions, like do trail runners shit in the woods?
We’ve all been there. Caught short in the middle of nowhere looking for a quiet place and a graspable dock leaf.
Is it uncomfortable? Probably.
Is it embarrassing. Perhaps.
Is it a normal part of being a runner? Definitely.
Why running increases the urge to need the toilet?
Most runners cite two important factors before hitting the start line on any long-distance run: one is how much food they have managed to cram into the system, the other is having a poo.
Conversations in both are mainstays at start line gatherings.
The science is surprisingly sketchy. Mostly because much of the studies come from athletes who were self-reporting*.
One study found that 62% of runners have, at one time, had to stop whilst training to find a quiet spot and 43% have had nervous diarrhoea before a race.
According to a 1994 study, the reason why runners need to go could be simply down to diet and lifestyle.
It may seem obvious that runners tend to have healthier diets; they eat more fibre, more regularly, so have more bowel movements as a consequence.
Sometimes, nerves, early starts and the prospect of queuing for a portaloo can cause a condition known to many as travel constipation or transient constipation. Which usually happens when changing your routine, diet, or environment, especially when going on a trip or holiday.
And if you don’t go before, you’ll more likely be going during.
When you gotta go, take comfort from some of the biggest names in the sport. This was Killian Jornet’s response, when taking on some of the world’s highest mountains while answering the call of nature:
“Have you ever taken a shit with a better view?”
Your view of the bushes, woods or parking lot might not be as dramatic, but the spirit of adventure remains the same.
What to do when you gotta go
If you are in the great outdoors, and suddenly feel a familiar rumbling urge, what next?
Where can you find a toilet in the middle of nowhere? And how can you avoid embarrassing yourself or harming the environment?
Here’s a step by step guide to shitting in the woods:
Plan ahead – on any long run, I’ll usually have a handful of wet wipes, some toilet paper and zip lock bags, along with a bunch of other must have trail run essentials. If it’s not a planned run or even just a short run after big night out and your body lets you down (spicy food or a skinful of ouzo will do it) then you’ll probably be carrying nothing on you.
Find a spot – If you can’t hold it any longer, look for a secluded spot away from the trail, water sources, campsites, dog-walkers and other people. Ideally, you should be at least 60 metres from any of these. You don’t want to disturb the natural habitat or encounter any unpleasant surprises.
Dig a hole – If you need to do more than pee, you should dig a hole to bury your waste. You’ll likely not have a trowel with you so use a stick or a rock to dig a hole about 15 centimetres deep and 10 centimetres wide. Make sure the soil is loose and not rocky or hard.
Do your business – Squat over the hole and do what you need to do. Try to aim for the center of the hole and avoid splashing. If you have toilet paper, use it sparingly and place it in the hole. Do not use wipes, napkins, or tissues, as they do not decompose easily. If you don’t have toilet paper, you can use one of the many toilet paper alternatives nature provides.
Always cover it up – After you’re done, cover the hole with the soil you dug out. You can also use a rock or a stick to tamp it down. Try to make it look as natural as possible, so that no one can tell you were there. If you have a plastic bag, put your soiled rags in it until you find a bin to dispose of it properly.
Clean your hands – Use hand sanitizer to clean your hands thoroughly. If you don’t have hand sanitiser, and you are Ray Mears, you’ll know which leaves to scrunch up that’ll act as soap. If not then use water from the nearest muddy puddle. Or rub your hands with some dirt or sand, and then rinse them. You can also use a bandana or buff to dry your hands. Avoid touching your face, mouth, or eyes until you wash your hands properly.
Resume your activity – Congratulations, you’ve successfully dealt with a toilet emergency on the trail. You can now resume your run or hike, and enjoy the rest of your day. Don’t be ashamed or embarrassed, it happens to everyone. You’re not alone in this.
* who self reports that they’ve shat themselves?
That | Trail | Run 