Jogging is a way to get in shape and improve your overall cardiovascular health. Cramping or pain can sometimes get in your way while you work out. If you experience abdominal cramps while jogging, there could be several causes. Visit your doctor to rule out any underlying medical condition and to make sure you are healthy for jogging.
Causes
When you jog, you work almost all of the muscles in the body -- including the abdominals. If a muscle becomes pulled or strained, pain and cramping can occur. This can make it challenging to finish your jog or get back to your starting point. While muscle strain is the No. 1 cause of most cramps, there can be other reasons your abdomen may cramp up, such as dehydration, electrolyte depletion and overheating. When your body works to its capacity while jogging, you may experience dehydration. Dehydration can take its toll on muscle groups, causing cramps and eventually muscle spasms.
Stretching
It is important to stretch before you work out, especially when you are doing intense cardio such as jogging. The reason for this is because of the amount of strain the abdominals and other muscles experience during a jog. Muscles contain fibers that expand and contract to create movement. When you use proper stretching techniques both before and after a workout, you lengthen muscle fibers and reduce the risk of overexertion and muscle fatigue. To stretch your abdominals, bend sideways with your arms on your hips, and hold the position for a few seconds on each side. You can also lie on a flat surface with your arms extended above your head. Hold for a few seconds to stretch your core muscle groups.
Pace
Your pace when you jog is important in preventing cramps from flaring up. This means not overexerting yourself. Steady yourself by starting off with a warmup -- including stretching the hamstrings, quadriceps and abdominal muscles. If you suffer from frequent cramping, try interval training. Start at a slow pace, then jog to maximum speed for a few minutes. Return to a normal or slower pace.
Solution
Start by avoiding dehydration. Fueling up on fluids before, during and after a jog may prevent or alleviate abdominal cramping. If you begin to experience abdominal cramping when you jog, don't be afraid to stop. This gives your muscle groups a chance to rest. Don't overwork yourself, which could lead to tear or strain. If your cramping does not go away after relaxing the muscles, seek medical attention.
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