Stomach pain and side stitches are common symptoms when running. Whether it's just a side poke or feeling the need to empty your stomach, these problems can really mess with your running style or workout session.
In this article, we'll look at what causes stomach pain and cramps when running and how to avoid them with some steps.
1. Warm-up
A side cramp or side stitch is a pain that grows on one side of the body, usually right below the ribs. It’s not actually linked to the stomach or digestive system.
While the exact cause of side stitches is not known, some theories say they are connected to blood flow to the liver, or caused by the diaphragm muscle spasms, or stretched ligaments.
To prevent side stitches, it's advised to dowarm-up Before running or training sessions in general, warming up gives the body time to catch up on breathing faster and adjust as the ligaments stretch.
2. Hydration
Many people ignore drinking fluids while running, especially if they're worried it might cause sweating and cramps, but dehydration can actually make stomach problems worse.
When doing intense exercise like long runs, the body shifts blood away from the stomach to supply muscles with oxygen-rich blood, which is needed a lot. This can hurt digestion, and if blood flow drops while dehydrated, it can cause a disaster for the digestive system.
Blood volume drops, which means less blood flows through the digestive system to process food and make energy. This can cause cramps, vomiting, and diarrhea. By the time the body reaches this point, it’s really hard to handle or fix.
Instead, the person should aim to stay Hydrated From the start of the workout, you should drink enough fluids in the days before the session and keep drinking water throughout the training or running.
3. Refueling
When people train for long races, like a marathon, they spend hours running each week to build muscle endurance and steady breathing. They also train their legs for those long distances.
Besides muscle training, people also need to train their gut. Often beginners skip refueling during training but might use sports drinks or gels during races.
In the end, this can cause stomach cramps while running because the stomach isn’t trained to handle food during these times. Luckily, this problem can be fixed easily with refueling plans during exercise.
Refueling plans during exercise can help teach the stomach how to process food and produce fuel during workouts, even when blood flow to the digestive system drops while running.
Since sports nutrition is very specific, athletes quickly learn what foods their bodies tolerate best, whether gels, solid foods, sports drinks, bars, or other products found in the market.
4. Avoid overeating fuel
It can be hard to know the right amount of fuel your body can handle long-term, but one thing is certain: trying to replace every calorie burned is a disaster. Instead, people can aim to eat about 30-60 grams of carbs (about 120-240 calories) per hour while running for more than an hour.
If someone trains for long races like marathons, carb intake can go up to 30-90 grams per hour. When training to fuel up, start with the minimum. If you feel you need more energy, gradually increase your fuel intake and see how your stomach handles it.
5. Check product ingredients
Today, many stores offer a big range of fueling products with different nutrition options. The problem is some products may have ingredients that cause stomach pain and cramps for some athletes. For example, some gels can contain protein In addition to carbohydrates.
While protein is key for muscle recovery, it can cause stomach issues if taken during running because it slows down digestion.
For people running a marathon, protein is unnecessary and raises the risk of cramps and contractions. The best choice is to consume high-carb fuel while running, then eat a protein-rich meal after running to help muscles recover.
but athletes with high endurance might find some options with a little protein Fats, since these elements can help fight hunger, and protein also helps prevent muscle breakdown.
6. Reducing fiber
Is considered fiber an essential element for digestive health, as these nutrients help increase stool bulk and prevent constipation, however, the last thing the belly wants is to be full of fiber amounts, which might cause cramps and a strong urge to empty the stomach.
Some people can handle different amounts of fiber in a pre-workout meal, but if someone isn’t used to it, a moderate fiber meal can help keep digestion regular before running sessions.
7. Reducing Fat
Fat is a nutrient and filling, it slows digestion and helps you feel full longer. This is great for daily life but not ideal before starting workouts or running because runners don’t want to feel bloated which can risk cramps.
Low-fat, low-fiber breakfast ideas include:-
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Cereal with milk and banana.
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Toasted waffle with a layer of peach.
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Whole grain bread with a thin layer of cream cheese.
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Rice with boiled eggs.
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A sandwich with peanut butter, banana, and honey.
The exception to this advice is if someone is an athlete adapted to fats and exercises the keto diet, in this case they should follow their normal routine because foods outside their plan might cause stomach cramps and spasms. Still, for most athletes, following a moderate carb diet will give the best performance.
8. Knowing your lactose tolerance
Lactose is the natural sugar found in milk and dairy products, and some people might not have enough of the digestive enzyme called lactase needed to break down and digest lactose properly, which is generally known aslactose intolerance.
If someone has lactose intolerance, drinking milk or eating dairy might cause cramps, stomach spasms, and diarrhea. Interestingly, lactose intolerance can develop later in life even if the person used to tolerate dairy fine, since lactase enzyme production can drop over time in some people. For others, digestive infections or bowel diseases might cause secondary lactose intolerance.
If a person gets stomach cramps while running, they can closely check the ingredients in their usual pre-run meal. If they tend to eat a lot of dairy, they should try stopping it temporarily to see if symptoms go away and notice some improvement.
9. Digestion before running
Most experts recommend eating a meal about 1 to 4 hours before workouts, including running, though it's very individual. Some people can handle a burger sandwich just 30 minutes before exercise, while others might need 2 hours or more to eat a small sandwich and some fruit.
If someone often has stomach cramps while running, they should try eating about 3-4 hours before training. Giving more time between eating and running lets you choose what and how much to eat better and gives your body enough time to digest.
10. Quit Caffeine
Your morning coffee isn't just good for waking up. Studies show it also improves gut health in endurance athletes. But if other causes of stomach cramps are ruled out, stopping caffeine might help get rid of cramps to see if it's beneficial.
For some people, caffeine can upset the stomach and this can get worse with the movement from hiking or running.
In the end, though cramps mostly link to nutrition, hydration, and training intensity, it’s always good to see a healthcare provider if any pain continues to get a proper diagnosis.
