Characterized by a sharp squeezing pain in the stomach or along the sides, stomach cramps can significantly devastate an enjoyable run. These cramps commonly come and go as you run, alternating in severity and duration. Once they appear, you will likely have a difficult time relieving them. Unless you stop running and gently stretch the area, the stomach cramps will likely continue throughout your run. Fortunately, you can prevent stomach cramps from occurring in the first place by implementing a few techniques.
Step 1
Eat a small carbohydrate-rich meal several hours before running. Although you should include a small amount of protein and fat in this meal, concentrate on carbohydrate foods, such as whole grain breads and pasta. To avoid stomach cramps, do not eat a large meal or drink a large quantity of water in the four hours before a run.
Step 2
Stretch the sides of your stomach and chest before departing on your run. Lift your arms over your head, extending them as high as possible. Gently lean to the left, bending at the waist. Hold this stretch for at least 10 seconds and then switch sides. Repeat the stretch on both sides at least three times.
Step 3
Dilute your sports drink by pouring out one-third of the sports drink and replacing with water. The final ratio should be approximately two-parts sports drink and one-part water. Because sports drinks contain such a high concentration of minerals, electrolytes and sugars, they can be slightly irritating to the stomach.
Step 4
Stay hydrated throughout your run. According to SportsComet.com, dehydration is one of the major factors involved in stomach cramping. Drink at least 8 oz. of water or sports drink every 20 minutes. However, avoid drinking too much water, as this can cause the body to become overhydrated. Drinking water is especially important if you are using a gel carbohydrate supplement during your run. In this case, follow each gel supplement with several swallows of water.
Step 5
Use proper breathing techniques while running. Take deep breaths that are evenly spaced out. The Heroes of Tomorrow Fitness Center recommends a regular breathing pattern of inhaling for three steps and exhaling for two steps. Quick or shallow breathing does not allow the diaphragm to lower sufficiently. As a result, the diaphragm becomes tense and spasms, causing sharp pains in the stomach.
