Why does running cause stomach pain and diarrhea

Abdominal pain or diarrhea during running may be related to factors such as gastrointestinal dysfunction, improper diet, and excessive exercise intensity. The abdominal pain and diarrhea caused by running are mainly due to exercise related gastrointestinal syndrome, reduced visceral blood flow, food stimulation, etc., which can usually be alleviated by adjusting exercise methods and diet.

1. Exercise related gastrointestinal syndrome

During intense exercise, sympathetic nervous system excitation can lead to abnormal gastrointestinal motility, and some individuals may experience intestinal spasms or diarrhea. This situation is more common in endurance sports such as long-distance running, and is related to the redistribution of visceral blood to muscle tissue. It is recommended to warm up thoroughly before exercise, maintain a steady breathing rhythm during exercise, and avoid sudden acceleration.

2. Decreased visceral blood flow

During high-intensity exercise, the body's blood mainly supplies skeletal muscles, and relatively insufficient gastrointestinal blood supply may cause ischemic abdominal pain. Fasting exercise or dehydration can worsen symptoms. 1-2 hours before exercise, an appropriate amount of easily digestible carbohydrates should be supplemented, and a small amount of water should be added every 20 minutes during exercise.

3. Food stimulation

Consuming difficult to digest foods such as high fiber, high-fat, or dairy products before exercise can easily induce gastrointestinal discomfort. Some sugary drinks or energy gels may also stimulate the intestines. It is recommended to complete a full meal 2-3 hours before exercise, choose low fiber foods such as bananas and white bread, and avoid trying new exercise supplements.

4. Cold air stimulation

Rapid inhalation of cold air during winter running may cause intestinal spasms, manifested as periumbilical colic. Heating the air through nasal breathing and wearing a magic headscarf to cover the mouth and nose can reduce irritation. Exercise in cold environments should extend warm-up time and avoid entering low-temperature training directly from warm environments.

5. Organic diseases

In rare cases, lower abdominal pain and diarrhea may be caused by underlying diseases such as irritable bowel syndrome and lactose intolerance. If symptoms recur or are accompanied by weight loss, bloody stools, etc., medical attention should be sought to rule out organic diseases such as inflammatory bowel disease. Allergic gastrointestinal reactions induced by exercise also require professional diagnosis.

To prevent abdominal pain during running, it is important to control the feeding time before exercise to about 2 hours, choose low fiber and low-fat foods, and avoid high osmotic beverages. During exercise, abdominal breathing is used to reduce diaphragmatic involvement. If mild abdominal pain occurs, one can bend down and press the painful area. Continuous diarrhea can be supplemented with electrolyte solution, and exercise should be stopped when symptoms are severe. Daily core muscle training can enhance intra-abdominal pressure stability and gradually adapt to exercise intensity, which can effectively reduce the probability of gastrointestinal discomfort.