Why is my stomach always hurting while running

Abdominal pain during running may be caused by insufficient warm-up, respiratory disorders, gastrointestinal spasms, visceral ischemia, abdominal muscle strain, and other reasons. It can be relieved by adjusting the running rhythm, strengthening core training, and eating a reasonable diet.

1. Insufficient warm-up

Insufficient warm-up before running can lead to insufficient blood supply to internal organs and muscles. During sudden intense exercise, the diaphragm and visceral organs in the abdominal cavity experience brief hypoxia due to blood flow redistribution, leading to traction pain. It is recommended to perform 10 minutes of dynamic stretching before running, with a focus on activating the waist and abdominal muscles, such as high leg lifts, side lunges, etc., gradually increasing heart rate to a state of exercise.

2. Respiratory disorders

Shallow and rapid breathing can cause sustained spasms in the diaphragm, stimulating the abdominal nerve plexus and causing pain. When running, abdominal breathing should be adopted. When inhaling, the abdomen should be raised, and when exhaling, the abdominal muscles should be slowly contracted to maintain a coordinated breathing rhythm and step frequency. It is recommended to inhale every 2-3 steps and exhale every 2-3 steps to avoid excessive ventilation and alkalosis.

3. Gastrointestinal spasms

Running within 1 hour after a meal can easily cause stomach tremors and mesenteric traction. During the process of food digestion, there is a need for concentrated blood supply from the gastrointestinal tract. Exercise at this time can cause blood to flow to the muscles, and undigested food can stimulate the gastrointestinal mucosa and cause colic. It is recommended to run 2 hours after meals and consume a small amount of easily digestible carbohydrates such as bananas before exercising.

4. Visceral ischemia

During high-intensity running, blood is redistributed throughout the body, and a decrease in blood supply to abdominal organs may cause temporary ischemia. Manifested as persistent dull pain around the navel, commonly seen in patients with chronic gastroenteritis or visceral prolapse. It is recommended to use interval running training, interspersed with brisk walking recovery periods, to avoid continuous high-intensity exercise for more than 30 minutes.

5. Abdominal muscle strain

When the core strength is insufficient, the vibration generated by running will excessively stretch the rectus abdominis and oblique abdominis muscles. Long term incorrect running posture may lead to minor tears in the abdominal muscles, manifested as local tenderness in the abdominal wall after exercise. We should strengthen core training such as plank support and abdominal curling, maintain trunk stability during running, and reduce the range of ups and downs.

If you experience abdominal pain while running, immediately slow down to walking, press the painful area with your hands, and adjust your breathing. Daily attention should be paid to avoiding high-fat and high fiber diets 2 hours before running, and choosing a breathable exercise belt to fix the abdomen. Perform core muscle training three times a week to gradually increase running intensity. If the pain persists for more than 2 hours or is accompanied by vomiting and fever, seek medical attention promptly to rule out acute abdominal conditions such as appendicitis and intestinal obstruction. Developing the habit of recording diet and physical reactions before and after exercise can help identify individual triggering factors.