Stomach cramping while jogging is all too common, particularly if you are a beginner. One or more reasons could be causing you to cramp while jogging. You must be hydrated to prevent cramping, but not overfed, which can cause bloating and cramping. You also need a balanced diet and a strong, well-developed core to ensure stability and proper muscle function. Consult a physician before beginning any diet or exercise program, or if your symptoms persist.
Conditioning
It takes time for your body to tolerate the rigors of training. Your body will pull blood away from your stomach as your heart struggles to pump it out to peripheral areas such as your legs. As you become a more efficient runner, cramping due to poor conditioning is less likely to occur. Your abdominals and lower back are working hard to support your torso while you are jogging, and if your abdominals are weak, they may pull in and cramp, which can be experienced as stomach pain. This most commonly occurs if your abdominals are extremely weak or fatigued from previous exercise.
Diet
You need to be hydrated, but not overly so. Drink at least 64 oz. of water a day, and more in conditions of extreme heat. The longer your runs, the more water you are going to shed, and if you begin to dehydrate you may experience stomach cramps as water is pulled into your muscles and away from your stomach. Blood will also be pulled from muscle tissues, including the stomach, upsetting digestion. Avoid having a full stomach when jogging, as it can cause not only cramping, but nausea as well.
Minerals
Electrolyte balance determines how efficiently many processes of your body operate, including nerve impulses to and from the muscles. Many minerals, when low, can interfere with this process and cause cramping, weakness, and spasms. When you dehydrate, depletion occurs even faster. Take a multivitamin and mineral supplement daily, unless otherwise advised by your physician. Trying to supplement with individual minerals is tricky, and should not be done without adequate instruction and lab work.
Side Stitch
The proper term for the stitch in your side is "exercise-related transient abdominal pain." Whatever it is called, it hurts and can bring your running to a screeching halt. In addition to the previously discussed issues of hydration and diet, poor breathing can be an issue. Timing your breathing so that you are breathing out every time your left foot hits the ground may help eliminate this problem. When you develop a side stitch, stretch your arms over your head, or bend forward to release pressure on your diaphragm.
Treatment
If you are experiencing cramping, stop jogging immediately, as there is no sense in making things worse. Stretch the cramping area and lightly massage your stomach. This will encourage blood flow to the cramping muscles. Drink extra water and walk slowly; do not sit down or assume any position that will cause your abdominals to contract further. If you feel dizzy in addition to experiencing cramping, lie down. Lying flat on your back ensures an adequate blood flow to all areas of your body.
References
- "Journal of Sports Science"; Aetiology of Skeletal Muscle 'cramps' During Exercise: a Novel Hypothesis; M.P. Schwellnus, et al., June 1997
- "Orthopaedic Nursing"; Electrolytes and Their Relationship to Normal and Abnormal Muscle Function; J.A. Yu-Yahiro; September 1994
- "Sports Medicine"; Exercise-induced Muscle Cramp. Proposed Mechanisms and Management; S. Bently; June 1996
