4. Warm up
Jogging a mile or two before the start of a race has many benefits, one of which is loosening things up in the lower intestines. About 45 minutes before the race, jog for 15 to 20 minutes very easily. This will warm up your muscles for the task at hand but also help to move along any waste that may remain in your system.
Pre-race nerves can also move things along in your digestive system. The fight or flight response triggered by the adrenaline before a race prompts your body to empty itself completely before battle, which is why so many runners deal with diarrhea and multiple bowel movements on race morning.
5. Plan Ahead
Despite your best efforts to take care of things pre-race, the urge to go may happen during a race. It can give you peace of mind to know where bathroom stops are along the way. Most long races will place portable toilets along the course, and many provide a list of where you can find them on the race website.
Knowing relief is just a half-mile away can keep you going strong throughout the race. Do your homework before you head for a race or long workout. Plus, it never hurts to research which leaves are "wipe friendly" and which are poisonous.
Find your next race.