Why does my stomach hurt every time I run

Abdominal pain during running may be caused by improper diet before exercise, incorrect breathing patterns, gastrointestinal dysfunction, abdominal muscle fatigue, or internal organ ischemia. It can be relieved by adjusting diet, improving breathing rhythm, and strengthening core training.

1. Improper diet before exercise

Consuming high-fat, high fiber, or gas producing foods before running can easily lead to increased gastrointestinal burden. Food requires blood to concentrate in the digestive tract during digestion, and vigorous exercise can cause blood to flow to muscles, leading to weakened digestive function and causing spasmodic pain. It is recommended to finish eating 2 hours before running, choose easily digestible carbohydrates such as bananas, white bread, etc., and avoid gas producing foods such as beans and carbonated drinks.

2. Incorrect breathing pattern

Superficial rapid chest breathing can cause diaphragm spasm and trigger intercostal nerve involvement pain. When running, abdominal breathing should be used to maintain a rhythm of abdominal bulge during inhalation and contraction during exhalation, and the breathing rate should be coordinated with the step frequency. Beginners can try the rhythm of two-step inhalation and two-step exhalation to avoid holding their breath or breathing too shallowly.

3. Gastrointestinal dysfunction

Patients with irritable bowel syndrome or chronic gastritis are more likely to experience abdominal pain during exercise. Exercise stress can alter the rhythm of intestinal peristalsis, which may induce intestinal spasms or acid reflux. This group of people should avoid exercising on an empty stomach or with a full stomach. If necessary, they can follow the doctor's advice to take medications that regulate gastrointestinal function, such as povidone bromide tablets and compound glutamine enteric coated capsules.

4. Abdominal muscle fatigue

When the core muscle group lacks strength, prolonged running can lead to excessive contraction of the rectus abdominis and oblique abdominis muscles, resulting in lactate accumulation. Manifesting as persistent pain around the navel, especially worsening in the later stages of running. It is recommended to enhance core stability through exercises such as plank support and supine abdominal compression, and to wear a sports belt for abdominal support during running.

5. Internal organ ischemia

Blood redistribution during intense exercise may lead to temporary ischemia of the liver and spleen, manifested as dull pain in the upper right or upper left abdomen. Commonly seen when sudden acceleration or intensity exceeds the body's load, the pace should be gradually reduced until the pain is relieved. Individuals with a history of liver and gallbladder diseases should be screened for organic problems such as cholecystitis and hepatitis.

Running abdominal pain is mostly a functional discomfort, but if there is persistent colic, bloody stool, or accompanied by vomiting, it is necessary to seek medical attention in a timely manner. In daily life, one can identify triggers by recording dietary and pain characteristics, and do sufficient warm-up and stretching before and after exercise to gradually increase training intensity. It is recommended to choose venues with good cushioning such as plastic tracks and wear high waisted sports pants to reduce abdominal vibration. Long term recurrent abdominal pain patients should undergo gastroscopy or ultrasound examination to rule out organic diseases.