Running is a great cardiovascular workout that has several health advantages, such as better mental and physical health as well as weight control and heart health. But a lot of runners get stomach ache during or after their runs, which can be annoying and interfere with their exercise regimens. Running enthusiasts can enjoy their exercises without the unpleasant side effects by learning the typical reasons of this discomfort and figuring out workable alternatives. These are five typical reasons why people have stomach ache after jogging, along with some solutions.

Gastrointestinal distress

GI distress is one of the most frequent causes of stomach ache following a run. Running’s jarring motion can upset the digestive tract, causing pain, cramping, and an overwhelming urge to use the restroom. GI distress can be caused by a variety of factors, including pre-run meals, hydration state, and individual sensitivity to certain foods.

GI Distress Remedies:

Pre-Run Nutrition: Refrain from eating heavy meals or foods high in fat, protein, or fiber two to three hours before you run. Choose carbs that are easy to digest, such toast, bananas, or oatmeal, 30 to 60 minutes before your run.

Hydration:

Drink enough water, but refrain from downing large glasses of it just before a run. Rather, sip water gradually throughout the day and, if needed, during your run.

Trial and error: Find out what hydrates your body the most by experimenting with various pre-run meals. To monitor your diet and how it impacts your running, keep a food journal.

1. Lack of water

Another common cause of My Stomach Hurt After I Run ache during and after running is dehydration. Your body loses fluids through perspiration when you run, and if you don’t replenish these losses sufficiently, you risk becoming dehydrated. Nausea, cramping in the stomach, and other GI symptoms can result from dehydration.

Remedy for Dehydration:

Pre-Run Hydration: Make sure you have enough fluids in your body before you begin jogging. Try to have 16–20 ounces of water two to three hours prior to your run, and an additional 8–10 ounces 20 to 30 minutes prior to the start.

During the Run:

You might want to use a hydration pack or carry a water bottle for longer runs. To stay hydrated, sip on tiny amounts of water frequently during your run.

Post-Run Rehydration:

After your run, replenish your electrolyte levels by consuming water or another hydrating beverage. Try to replenish the fluids you lost throughout your exercise to avoid experiencing stomach ache from dehydration.

2. Runner’s Stitch

Exercise-related transient abdominal pain (ETAP), sometimes referred to as runner’s stitch, is a sharp, stabbing pain that usually occurs on the side of the belly, directly below the ribs. This common problem can arise when running, particularly if breathing irregularities occur or if the abdomen and diaphragm muscles are not acclimated to the intensity of the exercise.

Remedies for the Runner’s Stitch

Breathing Techniques:

To lessen the chance of getting a stitch, practice deep, rhythmic breathing. Breathe in deeply with your nose, then out completely through your mouth. Some runners find it useful to timing their breaths to match their strides, for example, taking two breaths after every three steps.

Warm-Up:

Before running, perform a suitable warm-up. Dynamic movements and mild stretching might help get your muscles and diaphragm ready for the activity.

Modify Pace:

Decrease your speed and concentrate on taking deep, deliberate breaths if you start to feel a stitch coming on. In addition to bending forward a little, applying little pressure to the afflicted area can also assist reduce pain.

3. Reflux of acid and heartburn

Pain in the stomach that occurs both during and after running can be caused by acid reflux and heartburn. Running’s abrupt movements can force stomach acid up into the esophagus, causing pain and a burning feeling. Consuming trigger foods or eating too soon before your run can make this problem worse.

Acid reflux and heartburn remedies:

When to Eat:

Steer clear of heavy meals or foods that are acidic, spicy, or high in fat two to three hours before you run. These foods may make acid reflux more likely.

Antacids:

If you are prone to acid reflux, think about taking an over-the-counter antacid before going for a run. Prior to taking any new drug, always get medical advice.

Running Posture:

To lessen the chance of acid reflux, run with an upright posture. Steer clear of bending forward or slouching, since these positions might compress the stomach and aggravate symptoms.

4. Absence of Core Power

Inadequate core strength may be a factor in post-run stomach ache. Running requires the use of the core muscles, which include the obliques, lower back, and abdominals, to assist support the body. Pain and discomfort may result from the additional tension on the stomach and lower back if these muscles are weak.

Remedies for Insufficient Core Strength:

Exercises for the Core:

Include exercises that strengthen the core in your training regimen, such as leg raises, planks, crunches, and Russian twists. In addition to lowering the chance of stomach pain, a strong core can enhance running technique.

Correct Form:

Pay attention to keeping your form when running. Don’t move too much side to side; instead, keep your torso straight and contract your core muscles.

Gradual Progression:

To help your core muscles strengthen and adapt over time, progressively increase the length and intensity of your runs. Steer clear of abrupt pace or mileage increases that could put strain on your muscles.

In Summary

Many conditions, such as gastrointestinal discomfort, dehydration, runner’s stitch, acid reflux, and weak core muscles, might result in stomach ache after running. You may lessen your chances of feeling nauseous and improve your running experience by being aware of these typical causes and putting the recommended remedies into practice. Keep in mind that every runner is unique, so figuring out the tactics that work best for you may require some trial and error. To run pain-free and reap the many advantages of running, consistency, good diet, hydration, and core strength training are essential. It’s critical to speak with a healthcare professional to rule out any underlying medical concerns and obtain customized guidance if your stomach pain persists or gets worse despite your best efforts.