According to Rice University, stomach cramps are a common occurrence in runners and other athletes who take part in rigorous aerobic exercise. Blood flow and oxygen levels in the abdominal wall muscles may be decreased when a runner breaths rapidly, and this lack of oxygen can produce a cramping sensation. Likewise, the loss of body fluids through sweating can cause symptoms of dehydration. Gastrointestinal discomfort, such as cramping and stomachaches, often result from an imbalance in an individual's body fluids after intense exercise and perspiration.
Step 1
Slow your running pace. Stomach cramps can occur from a lack of oxygen flow to the abdomen. Runners who experience cramping should slow their pace in order to regulate their breathing and increase oxygen supplied to the abdomen. Reducing the pace to a light jog will often relieve cramping, but if the pain is intense you may wish to take a short walking break until the cramping subsides.
Step 2
Drink fluids with a least 10 percent glucose 2 to 3 hours before running. Proper hydration prior to exercise can delay symptoms of dehydration, such as stomach cramping. In addition, fluids with glucose delay gastric emptying, allowing the runner to extend his hydration and reduce cramping episodes. Runners should keep a record of their diet in order to note any patterns of stomach cramping that may occur after consuming specific foods. If a pattern is noted, the offending foods should should be avoided in pre-run and pre-race meals.
Step 3
Dress in light-colored, single-layer workout gear for long runs. Excessive body temperatures and dehydration due to sweating can be minimized by choosing clothes that will not trap excessive heat. Stomach cramps are often linked to excessive sweating and the intensity of physical activity. Wearing clothing that is appropriate for the climate and the length of the run will help reduce excessive exertion and the associated cramping.
Step 4
Avoid drinks with caffeine. Caffeine is a diuretic that can cause the body to process fluids more rapidly than normal. A runner who consumes caffeine may lose fluids and become dehydrated more easily, leading to stomach cramping and abdominal distress.
