Runner’s stomach is a common symptom that many runners face. Characterized by cramping, bloating, nausea or the urgent need to use the bathroom during or after a run, this issue can be frustrating and interfere with training or race performance. With a few adjustments in diet, hydration and running habits, you can help to reduce or prevent these uncomfortable symptoms.
Time Your Meals Wisely
Eat larger meals a few hours before running and stick to a light snack before your run. The timing depends on how many miles you are planning to run. Avoid eating right before a run, which can trigger cramping or nausea.
Choose Easy-to-Digest Foods
Opt for low-fiber, low-fat carbs like bananas, oatmeal or toast. Avoid greasy, high-fiber or very heavy meals before running to reduce digestive discomfort.
Properly Hydrate
Drink water steadily throughout the day rather than chugging it before a run. Sip fluids during longer runs but avoid overhydration, which can worsen stomach issues.
Practice With Training Runs
Use your regular runs to experiment with meal timing, food choices and hydration. Finding what works for your body in training helps prevent surprises on race day.
Be Sure to Warm-Up
Gentle stretching, core activation and starting at a comfortable pace reduce stomach jostling and cramps. A good warm-up can make a big difference in comfort.
Runner’s stomach is a common hurdle, but with the right strategies, you can be back on your feet. Keep track of your diet, hydration and training habits to discover what works best for your body. It is always important to contact your doctor to rule out any underlying medical conditions or for continuous pain.
Reference:
Villines, Zawn. “What to know about runner’s stomach.” Medical News Today. August 4, 2023. https://www.medicalnewstoday.com/articles/runners-stomach#when-to-contact-a-doctor.
