What should I do if my stomach hurts while running

Abdominal pain during running can be relieved by adjusting breathing rhythm, replenishing fluids, reducing exercise intensity, applying hot compress to the abdomen, and seeking medical attention in a timely manner. Abdominal pain during running is usually caused by gastrointestinal spasms, dehydration, improper diet, respiratory disorders, underlying diseases, and other reasons.

1. Adjust breathing rhythm

Rapid breathing during running may cause diaphragm spasms and lead to abdominal pain. It is recommended to adopt a three-step breathing and breathing rhythm to avoid shallow breathing. Inhaling through the nose and exhaling through the mouth can reduce the stimulation of cold air on the gastrointestinal tract and alleviate side pain caused by breathing disorders. If the pain persists, stop running immediately.

2. Supplement Water

Drink an appropriate amount of warm water two hours before exercise, avoiding fasting or excessive drinking. Dehydration can cause insufficient blood supply to the intestines, leading to colic. During exercise, it is recommended to take small sips of warm water containing electrolytes every 15 minutes. Pay attention not to drink a large amount of water within 30 minutes after exercise, as it may increase the burden on the gastrointestinal tract.

3. Reduce exercise intensity

When suddenly accelerating or exceeding the body's load, insufficient blood supply to internal organs can easily cause traction pain. When abdominal pain occurs, it should be changed to brisk walking, pressing the painful area with your hands and taking deep breaths. For novice runners, it is recommended to adopt a combination of running and walking to gradually adapt to the intensity of exercise.

4. Hot compress on the abdomen

For pain caused by catching a cold or gastrointestinal spasm, a warm towel can be applied around the navel for 10 minutes. Hot compress can relax abdominal muscles and promote local blood circulation. Combining clockwise massage around the navel can help alleviate functional abdominal pain.

5. Seek medical attention promptly

If abdominal pain is accompanied by vomiting, bloody stools, or continues to worsen, it may be related to acute abdominal conditions such as appendicitis and intestinal obstruction. Patients with a history of digestive ulcers and gallstones may experience abdominal pain after exercise. It is recommended to seek medical attention and examination as soon as possible. When experiencing severe pain, immediately stop exercising and call for first aid.

To prevent abdominal pain during running, it is important to avoid high-fat and high fiber diets two hours before exercise and engage in sufficient warm-up activities. Choose to exercise two hours after meals or one hour before meals, and wear loose and breathable sportswear. Daily core muscle training can be strengthened to improve visceral stability, and using abdominal bands during running also has a certain protective effect. Individuals who experience prolonged and recurrent exercise induced abdominal pain should undergo specialized examinations such as gastroscopy.