t is a fact that playing sports is healthy. Running regularly does not escape this statement, and without a doubt, it is a discipline that brings many benefits to the body. These range from the development of the individual’s cognitive abilities, through the regeneration of cartilage and muscles, to the prevention of cancer.
But on the other hand, it is very common for long-distance runners to suffer from stomach problems. Apparently, from the less experienced runners to the most professional, their stomach hurts when they do very long or demanding rides.
If you’ve ever had a stomach ache after running, keep reading that at FastlyHeal we answer the question: Why does my belly hurt after running.
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Why does my belly hurt after running
There is no doubt that running is a sports discipline with innumerable benefits for the body, both for the body and for the mind. But as in all sports, each individual must take the time necessary for their body to adapt to the demands of training. Running is a very demanding physical activity so it should not be taken lightly. Nor should you lose sight of any annoying changes that occur.
Among runners there is a condition that is very common and that you have to be attentive to. As strange as it may sound, it is about belly pain after running . The most common cause of stomach upset after running is that blood supply to the intestinal tract decreases , as blood is redirected to the lower limbs.
Muscles work very hard during the race, no question, so they need more oxygen. So, to meet this demand, the body sends more blood to the legs. Then, when the blood flow to the stomach decreases because it has gone to the legs, different symptoms occur in the digestive system, including:
In addition, there are several factors associated with stomach pain after running, among them the type of food that has been ingested before the running session , the more difficult to digest, the greater the symptoms; and the time that has passed since it was eaten. It also seems to affect the degree of hydration because when an individual is dehydrated they suffer more from stomach cramps. In the case of women, they are more affected when they are menstruating and may suffer from pains in the pit of the stomach and colic at that time.
How to avoid a tummy ache after running
Almost all runners have suffered or suffer from an upset stomach, especially long-distance runners. However, it is a condition that can be minimized by acting directly on the associated factors . The training is for the whole body including the stomach, which must adapt to the demands of a tough exercise program.
First of all, it is important to consider what you eat before going for a run. Of course, this will depend on each person since all people are different. Thus, runners must experiment and see what works best for them. Without a doubt, light meals is the first recommendation.
Equally important is to wait at least an hour or two , after eating, to start the exercise session. This will allow the stomach to advance in digestion and for it to be done properly. The third factor mentioned above is the hydration of the individual . It is necessary to be well hydrated before going for a run to avoid the cramps associated with this cause.
Do not hesitate to take preventive measures and, above all, consult your doctor so that together you can devise a strategy to avoid stomach pain after running.
Stomach pain when eating: what to eat?
When it comes to eating habits, diversity is the norm, that is, each individual is a different organism with specific habits. This point seems trivial but in reality it is basic, because effectively each runner must find their own balance in terms of what to eat before and after training, especially to avoid stomach upset after running and at the same time maintain a balanced diet.
However, each one must observe themselves and determine which are the foods that are best for them to eat when training, there are certain general recommendations. Some foods to avoid are:
- Animal proteins.
- The fats.
These foods are harder to digest so they will spend more time in the stomach. Therefore, they are recommended for after workouts and not before.
The consumption of foods rich in fiber is not suggested before going for a run as these can stimulate bowel movements. The milk should also be avoided before running to the like coffee and soft drinks.
As for what should be consumed, the recommendations are summarized in eating foods of high nutritional and caloric value but easy to digest, such as nuts. On the other hand, fruits like bananas and grapes that are very energetic at the same time as they have a high nutritional content. In the case of drinks, it is best to drink natural water or sports drinks.
The most important thing is to have a balanced diet that meets the caloric and nutritional requirements of the workouts that are carried out. And from there, the foods that best suit each one must be identified , in order to keep the stomach healthy and therefore less sensitive to decreased blood flow at the time of demanding physical activity.
This article is merely informative, at FastlyHeal .com we do not have the power to prescribe medical treatments or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.
If you want to read more articles similar to Why does my belly hurt after running , we recommend that you enter our Digestive System category .
I am a Surgeon with a diploma in comprehensive ultrasound and surgical care residency, an area I am specializing in. During the exercise of my profession, I have realized the need for patients to know the diseases they suffer, and I can tell you that a large part of their complications is due to a lack of information. Being a health web writer allows me to transmit my experience, without borders, to all those readers eager for knowledge, educate them in the prevention of diseases and promote a healthy lifestyle.