What's wrong with running and diarrhea

Abdominal pain and diarrhea after running may be related to factors such as gastrointestinal spasms, improper diet, dehydration, gut microbiota disorders, and irritable bowel syndrome. The increased visceral vibration and redistribution of blood during running may trigger gastrointestinal dysfunction, and the cause should be determined based on specific manifestations.

1. Gastrointestinal spasm

During intense exercise, sympathetic nervous system excitation leads to insufficient blood supply to the gastrointestinal tract, and abnormal smooth muscle contraction causes colic. It is recommended to warm up thoroughly before running, maintain a uniform breathing rhythm during exercise, and immediately slow down and walk to relieve pain. Hot compress on the abdomen can help relax muscles.

2. Improper diet

Consuming high-fat and high fiber foods or dairy products before running may increase digestive burden. 1-2 hours before exercise, choose easily digestible carbohydrates such as bananas and white bread, and avoid consuming gas producing foods such as beans and fried foods. Supplement a small amount of isotonic electrolyte drinks during running.

3. Dehydration

Excessive sweating leading to fluid loss can cause excessive absorption of intestinal water, leading to alternating spasmodic abdominal pain and constipated diarrhea. It is recommended to replenish 150ml of warm water every 20 minutes of running, and drink diluted salt water containing sodium and potassium after exercise to help restore water electrolyte balance.

4. Disruption of gut microbiota

Long term high-intensity training may disrupt the balance of gut microbiota, manifested as recurrent diarrhea after exercise. Moderate supplementation of probiotic preparations such as Bifidobacterium triple viable capsules can be recommended, and daily intake of fermented foods can be increased to avoid overuse of antibiotics.

5. Irritable bowel syndrome

increases intestinal sensitivity under stress, and exercise stimulation may induce abdominal pain and diarrhea. This group of people should avoid running on an empty stomach, undergo abdominal massage before and after training, and if necessary, take intestinal antispasmodic drugs such as povidone bromide tablets according to medical advice.

If you experience persistent abdominal pain, diarrhea, or fever accompanied by bloody stool for more than 24 hours after running, seek medical attention promptly. It is recommended to use interval running training to gradually improve tolerance, wear abdominal band to reduce vibration during running, and eat millet porridge, steamed apples and other low residue food to maintain gastrointestinal mucosa after exercise. Keeping a training log to record diet and physical reactions can help identify individualized triggers.