A significant number of runners experience gastrointestinal (GI) discomfort or abdominal pain during long or intense runs, which can disrupt their training.
But why is abdominal discomfort so common among runners, and is there anything that can be done to prevent it?
Symptoms such as stomach pain, cramps, and nausea during running can interfere with performance. During running, blood is diverted away from the digestive system toward the working muscles, which reduces digestive function and makes runners more prone to stomach issues and other lower gastrointestinal problems.
There is strong evidence suggesting that these issues can be avoided if runners make small changes to their diet and lifestyle. Some of these include:
1. Stay hydrated
Proper hydration helps break down food and allows the digestive system to function more smoothly. When the body is dehydrated, digestion slows down, which can lead to stomach discomfort.
Runners lose a significant amount of fluid through sweat, which increases the risk of dehydration and may cause abdominal discomfort during running.
However, it is also important not to drink excessive amounts of water while running, as this can worsen cramping and gastrointestinal irritation.
2. Take care of your gut
Around 70% of the immune system is located in the gut. Maintaining gut health is important for overall performance. Taking a daily probiotic supplement may help improve gut health and immunity.
A 2014 study found that 4 weeks of probiotic supplementation helped improve endurance and digestion in runners exercising in high temperatures.
Another study from 2019 showed that probiotics helped reduce gastrointestinal symptoms in runners during marathons.
3. Pay attention to your diet
A large portion of digestive issues is related to diet. Not only what you eat matters, but also when you eat it. Eating food or drinking fluids right before training can cause stomach discomfort.
Sports nutrition experts in Australia suggest that high-carbohydrate drinks, especially right before a run, may lead to stomach pain. This is because they draw excess water into the intestines and worsen symptoms.
Caffeine is also a common gut stimulant. Some people experience stomach discomfort when they consume coffee right before exercise. It is important to remember that caffeine is not only found in coffee but also in other drinks and even chocolate. Therefore, be mindful of what you consume before training.
Let’s summarize!
Stomach pain during exercise feels unpleasant and can significantly disrupt your workout. However, it is manageable. Pay attention to the three points above and apply them consistently.