Why does running cause stomach pain? What should I do

Abdominal pain during running can be relieved by adjusting breathing rhythm, warming up adequately, controlling diet time, reducing exercise intensity, and seeking medical attention in a timely manner. Running abdominal pain is usually caused by visceral vibration, gastrointestinal spasms, diaphragmatic spasms, chronic diseases, acute lesions, and other reasons.

1. Adjust breathing rhythm

Dyspnea during running can lead to diaphragm spasms and abdominal pain. It is recommended to adopt a two-step breathing rhythm to avoid shallow and rapid breathing. Abdominal breathing can reduce visceral vibration. Before running, you can lie down and practice abdominal breathing for five minutes. When inhaling, the abdomen bulges, and when exhaling, the abdomen contracts. Synchronized breathing and pace can effectively prevent exercise-induced abdominal pain.

2. Adequate warm-up

Warming up ten minutes before exercise can significantly reduce the probability of abdominal pain. Focus on performing waist and abdominal twists, high leg lifts, and other movements to activate core muscle groups, gradually increasing heart rate to 60% of maximum heart rate. Dynamic stretching is more suitable for running preparation than static stretching, and can be used for side lunges, rotations, standing posture, side bending, and other movements to increase the adaptability of abdominal organs.

3. Control diet time

Running within two hours after eating can easily cause gastrointestinal spasms. High fiber and high-fat foods require longer digestion time, and should be avoided three hours before exercise. Before running, a small amount of easily digestible carbohydrates such as bananas can be consumed, and the amount of water consumed should be controlled within 200 milliliters. Supplement 50 milliliters of regular water every 20 minutes during exercise and avoid drinking large amounts of water at once.

4. Reduce exercise intensity

Sudden increase in running speed or distance can lead to excessive traction of visceral ligaments. Novice runners should adopt a combination of running and walking, with a weekly increase not exceeding 10%. When abdominal pain occurs, immediately slow down to brisk walking, press the painful area with your hands, and take deep breaths. Continuous pain requires stopping exercise and adopting a curled up position to relieve abdominal pressure.

5. Seek medical attention promptly

Recurrent severe abdominal pain may indicate chronic gastroenteritis, gallstones, and other diseases. accompanied by vomiting and fever, appendicitis should be checked, and left upper abdominal pain should be monitored for spleen problems. It is recommended to undergo abdominal ultrasound and blood routine examination. After ruling out organic lesions, antispasmodic drugs such as scopolamine tablets and belladonna tablets can be used according to medical advice.

To prevent abdominal pain during running, it is necessary to establish regular exercise habits. After running, do a five minute abdominal relaxation massage and gently rub the area around the navel clockwise. Avoid overeating in daily life, and those with chronic digestive diseases should choose low impact exercises such as brisk walking. Wear loose clothing during exercise and keep your abdomen warm in cold weather. If the abdominal pain persists after adjusting the exercise mode, it is recommended to seek medical attention from a gastroenterology or sports medicine department to investigate the cause.