What causes stomach pain while running

Abdominal pain during running may be related to exercise related abdominal pain, usually associated with insufficient warm-up, incorrect breathing patterns, gastrointestinal dysfunction, improper diet, or weak abdominal muscle strength. Insufficient blood supply to internal organs, diaphragm spasms, and abnormal gastrointestinal motility during exercise may all cause pain.

1. Insufficient warm-up

Insufficient warm-up before exercise can cause internal organs to be unable to adapt to sudden increases in oxygen demand. Blood flow to abdominal organs decreases during intense exercise, which may cause ischemic pain. It is recommended to do 10 minutes of dynamic stretching before running to gradually increase heart rate and help the body transition to a more active state.

2. Respiratory disorders

Shallow and rapid breathing or breath holding can exacerbate diaphragm spasms, stimulate the abdominal nerve plexus, and cause pain. Abdominal breathing mode should be adopted to maintain a rhythm of abdominal bulge during inhalation and contraction during exhalation. The coordination of respiratory rate and gait can reduce the probability of occurrence, such as using a rhythm of two-step breathing, two-step inhaling.

3. Gastrointestinal problems

Exercise immediately after meals may cause mechanical stretching pain in the gastrointestinal tract, and the process of food digestion requires a large amount of blood supply. High fiber or high-fat foods can prolong gastric emptying time, and it is recommended to finish eating 2 hours before exercise. People with chronic gastritis or irritable bowel syndrome are more likely to experience post exercise abdominal pain.

4. Weak core muscles

When the strength of the transverse abdominal muscles and pelvic floor muscles is insufficient, running vibrations will be directly transmitted to the internal organs. Continuous core training can enhance the stability of abdominal pressure. It is recommended to perform movements such as plank support and dead worm exercises. Three targeted exercises per week can significantly improve symptoms.

5. Electrolyte imbalance

Excessive sweating leading to sodium and potassium loss may cause intestinal spasms. Exercise in high temperature environments for more than 1 hour and supplement with electrolyte containing sports drinks. Magnesium deficiency can also cause abnormal contraction of smooth muscles, and moderate intake of nuts and dark green vegetables can help prevent it.

If persistent abdominal pain occurs, exercise should be stopped and medical attention should be sought to investigate organic diseases. Pay attention to avoiding solid foods 2 hours before exercise and choose breathable clothing to reduce abdominal pressure. Gradually increase the intensity of exercise and combine it with abdominal breathing training. Recording the correlation between pain location, diet, and exercise intensity can help identify individual triggers. Patients with chronic gastrointestinal diseases need to develop exercise plans under the guidance of doctors and complete gastrointestinal endoscopy examinations if necessary.