Some of my earliest memories of youth sports include abdominal cramps. From wind sprints in flag football in the second grade, to jogging around the elementary school playground, they’re something every runner has to learn to handle. Many runners experience stomach cramps, also known as “side stitches,” which can cast a shadow over an otherwise invigorating workout. The good news is, there are ways to remedy and avoid them.
Don’t let cramps slow down your run. Photo by Brian Boyce
Stomach Cramps Aka “Side Stitches”
These annoying pains, medically referred to as exercise-related transient abdominal pain (ETAP), often stem from diaphragm spasms. The diaphragm, playing a paramount role in breathing, can become overworked during high-intensity exercises like running.
When we run, we breathe more rapidly, which increases abdominal pressure and may trigger these spasms. The ligaments extending to the diaphragm are also thought to become strained, possibly contributing to the discomfort linked to stomach cramps.
- Rapid Breathing: Increased abdominal pressure from quick breaths can cause the diaphragm to spasm.
- Abdominal Pressure: The more vigorous the running, the higher the pressure, compelling the diaphragm into overdrive.
- Ligament Strain: Ligaments attached to the diaphragm may tug uncomfortably during consistent movement.
Remember, proper breathing techniques and pacing yourself can be key to reducing the onset of these cramps.
What is the medical reason for the stomach cramps?
Medical research has discusses various mechanisms that contribute to stomach cramps, also known as exercise-associated gastrointestinal (GI) symptoms, experienced by runners. While the exact cause continues to be under investigation, several contributing factors are:
- Blood flow redistribution: During exercise, blood flow is diverted from the gut to supply oxygen and nutrients to working muscles. This reduced blood flow can impair digestion and motility in the stomach and intestines, potentially leading to cramps and discomfort.
- GI hormone fluctuations: Exercise can alter the production and release of hormones involved in digestion, such as motilin and ghrelin. These fluctuations can disrupt the normal rhythm of contractions in the digestive system, contributing to cramps.
- Mechanical stress: The bouncing and jarring motions associated with running can put stress on the stomach and intestines, potentially triggering discomfort and cramps.
- Dietary factors: Consuming certain foods or drinks too close to running, especially those high in fiber, fat, or sugar, can overload the digestive system and increase the risk of cramps.
- Dehydration: Dehydration can exacerbate cramps by further reducing blood flow to the gut and hindering digestion.
Source: “Exercise and gastrointestinal symptoms: running-induced changes in intestinal permeability and markers of gastrointestinal function in asymptomatic and symptomatic runners” https://journals.physiology.org/journal/ajpgi
How Can You Prevent Stomach Problems During Running?
It’s not about running harder but smarter. Proper hydration is the cornerstone of prevention, with consistent fluid intake before, during, and after running to keep muscle function optimal and cramps at bay. If you’re going to run in a 5K for instance, be sure to pack some sports drinks with plenty of electrolytes. Having some Branch Chain Amino Acids (BCAA) mixed with water can also help prevent these cramps. As a rule, potassium and magnesium are good cramp-preventers, so bananas are always a go-to.
Mindful Eating ahead of a run involves opting for a small snack rich in carbohydrates rather than a large meal that would linger and potentially cause issues. And when it comes to your running regimen, gradual training helps your body acclimate to increased activity without gastrointestinal rebellion.
The importance of breathing techniques and posture and form shouldn’t be underestimated either, as they contribute to overall well-being and the prevention of those unwanted stomach pains.
Finally, make sure you stretch ahead of the run. As I get older, I find that stretching and warm-ups are more important than ever, whether for running or lifting.
What to Eat Before Exercise to Avoid Runner’s Stomach?
Your pre-run meal is not just about quashing hunger; it’s about fueling your run sans the stomach cramps. Embrace carbs that are easy on the stomach and steer clear of high-fiber and fatty foods before lacing up. Potassium and magnesium are keys to preventing cramps, so consider foods like bananas, watermelons, sweet potatoes, and avocados.
On the flip side, it’s wise to steer clear of foods that are high in fat and fiber before a run. These can be more difficult for your body to break down, potentially causing slowdowns and stomach cramps. Moreover, timing is key when it comes to your pre-run meal. Aim to eat about half an hour to an hour before heading out. This window gives your body a chance to digest the food, reducing the risk of cramps and helping you to feel comfortable and energetic on your run.
Your hydration strategy is just as crucial as your meal choice. Drink water—enough to hydrate but not too much to induce cramps. And remember, runners’ reactions to foods are unique; test and learn what suits you best. One of the biggest plugs I can make for watermelons and berries is that they’re largely water-based but deliver a healthy dose of vitamins. They won’t weigh you down, but will rather fuel you up.
If you’re considering adding a treadmill to your workout routine, check out our independently selected best treadmills.