Why does my stomach hurt while running

Pain near the stomach during running is usually caused by exercise related abdominal pain, mainly due to gastrointestinal spasms, diaphragmatic hypoxia, visceral traction, abdominal muscle fatigue, postprandial exercise, and other reasons. This kind of pain is mostly a temporary physiological phenomenon, which can be relieved by adjusting breathing or stopping exercise.

1. Gastrointestinal spasm

During intense exercise, blood flows to the muscles in a concentrated manner, and insufficient blood supply to the gastrointestinal tract may lead to smooth muscle spasm. Running on an empty stomach can easily cause stomach acid irritation, while full exercise can cause mechanical stretching of the gastrointestinal tract. It is recommended to eat easily digestible foods 1-2 hours before running and avoid high fiber and high-fat diets.

2. Diaphragmatic hypoxia

Disruption of respiratory rhythm can cause insufficient oxygen supply to the diaphragm, resulting in a stinging sensation, commonly seen in novice runners or sudden acceleration. Abdominal breathing should be adopted, maintaining a rhythm of 2-3 steps of inhalation and 2 steps of exhalation. Winter running can use scarves to keep the abdomen warm and reduce cold air stimulation.

3. visceral traction

The up and down vibrations during running can cause the ligaments of visceral organs in the abdominal cavity to be pulled, and stimulate the capsule nerves of organs such as the liver and spleen, leading to dull pain. This situation is more common in individuals with weak core muscle groups, and it is necessary to strengthen core training such as plank support to improve abdominal stability.

4. Abdominal muscle fatigue

Long term running may lead to lactate accumulation in the rectus or oblique muscles, manifested as muscle soreness and pain. Fully activating the core muscle group before running and stretching the abdomen after running can effectively prevent it. The use of abdominal breathing belts can provide additional support.

5. Exercise after meals

Exercise within 2 hours after a meal can easily cause gastric prolapse or mesenteric torsion, and if colic occurs, exercise should be stopped immediately. Patients with diabetes should be alert to hypoglycemia when they have abdominal pain during exercise, and should carry candy with them in case of emergency. Recurrent fixed position pain requires screening for organic diseases such as cholecystitis and appendicitis.

To prevent abdominal pain during running, it is important to warm up thoroughly before exercise and transition from brisk walking to slow jogging to help the body adapt. Maintain a steady breathing rhythm and exhale through the nasal inlet to reduce the intake of cold air. After exercise, replenish electrolyte drinks and massage the abdomen clockwise to promote blood circulation. For those with long-term abdominal pain that does not improve, it is recommended to undergo gastroscopy or ultrasound examination to rule out digestive system diseases. Reasonably control the intensity of exercise, gradually improve endurance through running walking alternation, and enhance abdominal muscle strength through core training such as abdominal roll and Russian rotation.