Stomach pain after running – what causes it? Can this be avoided? 

Runners not only have to deal with pain in their legs, buttocks, or arms but also with abdominal pain. Have you ever happened to complain about stomach pain after a workout? If so, in this article you will find out why this ailment bothered you so much. What’s more, you’ll also learn what to do when you start experiencing unpleasant pain. 

As you will soon see, these stomach problems can be prevented and you can enjoy a pleasant workout and forget about abdominal pain. How? Read on to find out!

Can you have stomach pain after running?

Yes, this is not a myth. Among runners, it happens that they have to “fight” abdominal pain during (and this is not only runner’s colic) or after training.

If you deal with your stomach aches once in a while, then it’s ok. The problem is when you are experiencing the pain more often, or even during running. If you have a problem with this often, then inadequate diet and combined exercise may be to blame. 

In addition to abdominal pain, you may also experience bloating, nausea, or diarrhea. 

Why does running cause abdominal pain? 

Abdominal pain can be caused by temporary ischemia of the digestive system and micro-injuries. 

When you run, your muscles need to supply more blood. However, increased blood supply to muscle tissue forces a reduction in blood supply to other areas – including the intestines. When the digestive system is ischemic, it is unable to digest efficiently. Residues of food you ate earlier can linger in the intestines and “jump” in your body during a run. Let’s be real – they weigh a bit, so this can lead to strain. That’s why it’s so important to choose the right foods to eat if you know you’re about to go for a workout. 

When you run, your insides run with you – or more precisely, they move, jump. This causes micro-injuries, which then they need to have time to heal and recover. 

Remember. When you run, you’re not only straining your muscles and nervous system but also your digestive system. The longer and harder you exercise, the more fatigued it becomes.

Hydration and abdominal pain after running 

Adequate hydration is very important every day – regardless of the weather or what kind of lifestyle you lead. However, if you are an active person, you should remember that water can lead to abdominal pain. What could be the causes?

• you are dehydrated – you do not have enough fluids in your body. Therefore, digestion is delayed and worsens the condition of ischemia. 
• you drank too much before your workout – did you want to hydrate yourself with a lot of water before your workout and not take a water bottle with you? It doesn’t work that way! The water will jump around in your digestive tract, leading to abdominal pain. 
• you drank too much during your workout – just like in the previous case; the water in your stomach starts jumping up and puts a strain on it. 
• you drank carbonated drinks before running – the gas you drank “boils” in your stomach and it leads to pain.

You’re probably grabbing your head right now because this means that you need to be perfectly hydrated to run without abdominal pain. That’s why you should check your urine color before training. It will determine whether you are properly hydrated.  

If your urine is bright yellow, it means your hydration is very good. If it is very clear or transparent, it means that there is too much water in your body. In this case, you need to wait about 30 more minutes before training. During this time your kidneys will deal with the excess water and you will run better. If your urine is dark yellow, it means only one thing – you need to drink water. Drink a glass of water slowly and wait a while and then go on with your workout. 

To make your running experience better and more enjoyable, remember to cut down on carbonated beverages – this includes sparkling water. This will make your stomach lighter, and you will forget about bloating, nausea, and abdominal pain. If you absolutely have to have a carbonated drink, wait until you get back from your workout!

Stomach pain after running vs. time to eat a meal 

Are you running fast and feel your stomach starting to hurt? Think about when you ate your last main meal. 

You should eat a full dinner no later than 2 hours before you start your workout – but it’s safer to eat it around 3-4 hours. Ideally, the dish you prepare should consist of complex carbohydrates. In addition, throw in 20-30 grams of protein. 

“3-4 hours without eating? I can’t last that long.”

If you eat a nutritious dinner, you certainly won’t get hungry. However, if you feel that your stomach is already turning, then an hour before running eat an energy bar. It will give you energy, and it will also keep you from thinking during your workout that you are hungry. 

“What about fats and fiber?”

Leave these elements for a post-workout dish. They delay digestive processes, so it’s better to eat them only when you return from running.

Stomach pain after running and snacks 

How is it really with snacking? As I mentioned earlier, it’s best to eat it up to an hour before training. But what about during running? 

If you are running a long distance, snacking is a good option to give you energy for the next kilometers. On the other hand, you must remember not to eat too much. This will make your stomach heavy and use energy to digest food. What’s more, an anemic digestive system will take a large amount of snacks such as energy bars badly. 

A stomach ache after a workout can be caused by what’s in the bars you ate. This is influenced in particular by simple sugars and sweeteners. Even those who don’t normally have problems with sugary additives can experience painful consequences from the snacks they’ve eaten. 

“So how do I avoid a sore stomach when I have to eat something during a run.”

Check the composition. See what ingredients it has and avoid them in the future. Choose other bars. There are a lot of them on the market, so you are sure to find the perfect snack during training for you. Say bye-bye to a sore stomach after a workout.

Stomach pain and exercise

As you can see, the previously mentioned reasons for abdominal pain are formed because you have an improper diet or simply make food mistakes. However, there are other reasons why you may feel pain after a workout. Even if you follow your diet and eat well. These include: 

• high running pace – want to run faster and have a better time? This can lead not only to muscle pain but also to abdominal pain. When you run fast, the rate at which your gut moves also increases, so the amount of micro-injuries you collect increases. Therefore, it is best to run at your own pace. Over time, your pace will improve, but you must do it carefully and slowly. Then your body will have time to strengthen itself. 
• abnormal breathing – if your breathing is accelerated and you catch a lot of air in your lungs, this is when a runner’s colic can occur. 
• weak trunk muscles – when running, not only the leg muscles work, but also the trunk. Therefore, you should take care of them as well, during additional exercises. If the trunk muscles are weak, they get tired and sore faster. That’s why you may get big soreness in your abdomen after training.
• bad running technique – there is a lot of talk about it. If you are bent forward, you can put pressure on your diaphragm and lungs while running, which can cause side stitches. Therefore, take care of an upright posture.

Other intestinal problems 

Do you take care of your diet, hydrate properly, run at a good pace, and still your stomach hurts after training? The cause may lie elsewhere. If none of the previous methods of avoiding abdominal pain work, go to a specialist. Make an appointment with a doctor and tell him about your complaints. such a consultation is always a good idea.