Stomach ache when running? prevent it with these 5 easy tips

Running is the simplest form of exercise you can do to keep in shape. However, have you ever been disturbed by your running routine due to abdominal pain that appears suddenly? Stomach pain when running is closely related to your habits before doing this exercise.

In order to prevent it from recurring, here are the causes and ways to prevent stomach pain when running that you can apply.

What causes stomach pain when running?

Stomach pain when running is usually caused by the following common causes:

1. Wrong breathing technique

How you breathe can affect your overall exercise performance. When you breathe in the wrong way, your body will try to warn you through pain and cramps on one side of your stomach. This is why stomach cramps when running usually appear on one side of the stomach only.

2. Too much eating or drinking before running

You may have heard the advice not to eat and drink too much before exercising. This is not without reason, because a full stomach will make it difficult for you to breathe. As a result, you experience stomach pain when running.

3. Dehydration

Fluid intake before exercising does need to be limited, but that doesn't mean it can be eliminated altogether. When exercising, the body diverts blood flow from the stomach to the muscles to supply more oxygen.

The volume of blood going to the digestive system decreases and it gets worse when you are dehydrated. The impact is cramps, vomiting, and even diarrhea after exercising.

How to prevent stomach pain when running

You can prevent stomach pain when running with these simple tips:

1. Warm up before running

Warm-up movements are useful for flexing muscles and familiarizing your respiratory system to work faster before running. That way, you won't run out of breath quickly and your stomach muscles are less prone to spasms or cramps.

2. Adequate fluid needs

Before doing long-distance running, you need to stay hydrated from the previous few days. One hour before you run, drink about 500 mL of water. You can drink again right before starting to run, but limit it to 100-200 mL to prevent urination.

3. Reduce intake of foods high in fiber and fat

Fiber and fatty foods are beneficial for health, but not when you are about to run. The reason is, foods rich in these two nutrients will make your stomach feel full and can trigger stomach pain when running. Instead, try processed menus such as:

rice with boiled egg
peanut butter, honey, and fruit sandwiches
cereal with milk and bananas
grilled waffles with fruit

You can eat 2-3 hours before running to give your body time to digest the food.

4. Avoid caffeine consumption

For some people, caffeine can stimulate activity in the digestive system. This of course will cause discomfort if it occurs when you are exercising. So, first avoid consuming coffee, tea, soft drinks, and other caffeine source foods a few hours before you run.

5. Understand your body condition

Take note of certain foods, drinks, or conditions that can trigger stomach upset when you run. Also pay attention to when you last ate something before you started exercising. Everyone has a different body condition, and so do you. Identifying the factors that trigger stomach pain while running will make it easier for you to prevent it.

Stomach pain while running is one of the many disorders you may experience while exercising. However, don't let this deter you from achieving a fit and healthy body. Slowly but surely, cramps that arise in the stomach when running will fade away if you are diligent in applying the right exercise techniques.