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A Vivacious Voice for Veganism: Running - for the Restroom?

Posted April 15, 2008 at 12:00 PM by Katie Drummond

Section: Her Fitness, Her Health, Her Nutrition, Diet Myths, Healthy Eating, Supplements, Workout Fuel

Are you curious about the vegan lifestyle? Does it seem a little bit mysterious? Perhaps you’ve thought about trying it yourself. In this new column from senior staff writer Katie Drummond, Katie explores many of the challenges that vegans face and dispels popular myths along the way. She talks about the lifestyle and how she makes it work as an athlete in the world today. She offers first-hand proof that you can be healthy, fit and incredibly happy as a result of going vegan. Follow along as she takes you on her journey.

Ah, the great dilemma for runners everywhere: to go, or not to go? To hold it, or to find a rest stop? To guzzle coffee before hitting the road, or to go on an empty stomach and hope for the best? If you don’t know what I’m referring to, you’ve likely never run a few miles and experienced the chaos that running can wreak on your bowels.

While it may seem an embarrassing subject, it’s one that I’m all too familiar with, and think is a major part of daily living for many athletic women. But what makes this topic especially relevant to my column is that vegan runners are even more susceptible to the woes of running pit-stops. Why? A healthy vegan diet is notoriously high in fiber, from a rich intake of veggies, fruit, legumes and whole grains. Although federal guidelines suggest around 25 grams of fiber for an adult woman, most vegans get at least 35 grams a day - making us very very regular, if you catch my drift.

This “consistency” is fantastic for a number of reasons. Fiber promotes weight loss, controls and stabilizes blood sugar levels, lowers cholesterol, and, yes, helps with regular and well-formed bowel movements. Unfortunately, combining a vegan diet with a running habit can lead to unpleasant consequences, in the form of unwanted stops midway through your workout. Trust me, I’ve been there - and it ain’t fun. However, with six years of vegan running under my belt, I can offer a few tips to those hoping to outsmart their body’s bathroom clock.

Yoga: For me, the twists and inversions that are part of the Ashtanga yoga series have made a big difference in getting things going several times a day, making morning runs less of a stressful situation. Yoga twists are like a workout for your digestive tract, making it more stronger and more efficient - and better able to control itself when need be.

Probiotics: A vegetarian probiotic caplet, taken once a day with a meal (I rock mine with breakfast) can promote digestive health and regularity. Many vegan runners complain of very loose movements during workouts, which probiotics can help prevent by bulking up and slowing down the passage of foods in your intestines.

Routine: If you run in the morning, start your day by spending a few minutes...well...on the toilet. By getting your body into a routine, you can actually train it to move things when you want them moved. Which is before that 10K, preferably. If you want to give your bod added incentive, try a cup of coffee on waking, about half an hour before you want to strap on your shoes.

Moderate your Intake: Fiber is great, but too much can be detrimental - to more than just your race times. Tally your intake for a few days, and if you hit 50 grams, scale back. Too much fiber can excrete fat, vitamins, and minerals, and lead to malnutrition - not to mention way too many bowel movements on a daily basis. You don’t need to start scarfing Wonder Bread, just switch some of your higher fiber foods to lower ones (like whole wheat toast instead of multi-grain).

A vegan diet and a robust running regimen can be perfectly complementary - it may just take a little tweaking to keep your runs interruption-free. Once you strike a balance, stick with it, and enjoy sprinting past those gas stations and fast food joints that were once your running route restrooms.

If there is an aspect of being a vegan that you would like to know more about, leave us a comment. Katie is more than happy to enlighten anyone on the benefits of this heart-healthy lifestyle.

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Tags: bathroom, carbohydrates, coffee, digestive health, drummond, fiber, plant-based foods, probiotics, runners health, running tips, supplement, vegan column, vegan diet, vegan health, vegan runners, vivacious voice for veganism, whole grains, yoga

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