What should I do if a girl's stomach hurts while running

Girls who experience stomach pain while running can alleviate it by adjusting their breathing rhythm, warming up adequately, controlling exercise intensity, improving their diet structure, and seeking medical examination in a timely manner. Running abdominal pain is usually caused by gastrointestinal spasms, diaphragmatic fatigue, improper diet, pelvic congestion, underlying diseases, and other reasons.

1. Adjust breathing rhythm

Dyspnea during running can lead to diaphragm spasms and abdominal pain. It is recommended to adopt a three-step breathing rhythm to avoid shallow and rapid breathing. Exhaling through the nasal inhalation port can reduce the stimulation of cold air on the gastrointestinal tract, while maintaining moderate tension in the core muscle group helps stabilize abdominal pressure.

2. Adequate warm-up

Dynamic stretching 10 minutes before exercise can effectively prevent exercise-induced abdominal pain. Focus on the hip joint and waist and abdomen, perform high leg lifts, side lunges, and other movements to activate muscles. Sudden intense exercise can cause insufficient blood supply to internal organs, while warm-up can promote blood circulation to adapt to exercise needs.

3. Control Exercise Intensity

Beginners should use interval running to gradually improve endurance, with heart rate controlled at around 60% of maximum heart rate. When abdominal pain occurs, immediately slow down and switch to brisk walking, press the painful area with your hands and do abdominal breathing. A weekly increase of no more than 10% can reduce visceral organ load.

4. Improve dietary structure

Avoid high-fat and high fiber foods 2 hours before exercise and choose easily digestible carbohydrates such as bananas and white bread. Add a small amount of electrolyte rich warm water during running, not exceeding 100 milliliters each time. Long term abdominal pain patients need to be screened for food allergies such as lactose intolerance.

5. Seek medical attention promptly for examination.

Persistent abdominal pain may indicate gastrointestinal diseases, pelvic inflammation, or ovarian cysts. Symptoms such as vomiting and bloody stools require gastroscopy and ultrasound examination. Athletes need to rule out exercise-induced gastrointestinal ischemia syndrome, and women during menstruation need to distinguish pain caused by endometriosis.

It is recommended to choose sports underwear with good support to reduce chest shaking, and apply hot compress to the abdomen after running to promote blood circulation. The first three days before menstruation can be changed to low impact exercises such as brisk walking or yoga. Recording the time of abdominal pain occurrence and dietary logs helps doctors determine the cause. Long term recurrent episodes require comprehensive assessments of cardiovascular function and digestive system. Maintaining regular exercise habits can enhance the adaptability of internal organs, but it is necessary to gradually adjust the training plan according to individual circumstances.