What causes stomach pain and nausea while running

The occurrence of abdominal pain and vomiting during running may be related to factors such as gastrointestinal spasms, hypoglycemia, dehydration, excessive exercise intensity, or immediate exercise after meals. These symptoms are mostly physiological reactions, which can be effectively alleviated by adjusting exercise habits.

1. Gastrointestinal spasm

During intense exercise, blood flows to the muscles in a concentrated manner, and insufficient blood supply to the gastrointestinal tract may lead to smooth muscle spasm. Manifested as periumbilical colic accompanied by nausea, commonly seen during fasting exercise or intake of high fiber foods before exercise. It is recommended to eat easily digestible foods such as bananas or whole wheat bread 1-2 hours before exercise, and avoid consuming gas producing foods such as beans.

2. Hypoglycemic reaction

Long term fasting exercise may cause a decrease in blood sugar levels, accompanied by dizziness, cold sweat, and discomfort in the upper abdomen. Morning running crowds are more likely to occur, so it is recommended to bring glucose tablets for emergency use. Regular exercise should pay attention to supplement proper amount of carbohydrates before exercise, such as oatmeal Congee or sports drinks.

3. Dehydration and electrolyte imbalance

Running continuously in a high-temperature environment and sweating heavily without timely hydration can lead to a decrease in blood volume. Symptoms include dull abdominal pain, dry vomiting, and muscle spasms. It is recommended to supplement 150-200 milliliters of electrolyte containing beverages every 20 minutes to avoid excessive drinking at once, which can increase the burden on the gastrointestinal tract.

4. Exercise intensity overload

When running speed or distance suddenly increases, the body's stress response may stimulate the vagus nerve, causing nausea and vomiting. Novice runners should follow the 10% increment principle and gradually adapt by alternating running and walking. When symptoms appear, immediately slow down to walking and perform abdominal breathing to relieve them.

5. Digestive system diseases

Chronic diseases such as gastritis and irritable bowel syndrome are prone to worsening symptoms during exercise. If the pain persists for more than 2 hours or is accompanied by fever and bloody stools, one should be alert to acute abdominal conditions such as appendicitis and cholecystitis. It is recommended that individuals with underlying diseases consult before exercise to avoid exercising on an empty or full stomach.

In daily life, it is important to warm up thoroughly before exercise and choose breathable and sweat wicking sportswear. Maintain the correct running posture during running and avoid hunching over and compressing the abdominal cavity. After exercise, you can drink warm honey water or massage your abdomen clockwise to help with gastrointestinal recovery. If symptoms persist after adjusting the exercise plan, it is recommended to undergo gastroscopy or blood glucose testing to rule out organic diseases. Regularly recording exercise and diet logs can help identify triggering factors and gradually establish personalized scientific exercise plans.