Stomach cramps are a common experience for most runners, especially those who participate in endurance events such as marathons and triathlons. A variety of conditions can lead to cramping, but taking some preventative steps before you run can help avoid cramps in many cases; however, if you continue to experience cramps despite taking precautions, consult a doctor to rule out an underlying medical disorder.
Food and Digestion
Eating too soon before running can cause stomach problems. Running impairs the digestive process because all your blood is being shunted away from your intestines to your extremities. If you have undigested food in your belly, the trauma to the intestines caused by running can be jarring, leading to pain and cramping. Skipping a meal or not eating soon enough before your run can also cause an empty, cramping sensation. In some cases, what you eat can cause stomach cramps, either because you have problems digesting a specific food, or the substance you are consuming irritates the gastric lining. Common culprits are wheat products, dairy products, spicy foods, alcohol and caffeine. Drinking hypertonic beverages, which are drinks high in sugar and salt, can also lead to stomach cramps.
Dehydration and Electrolyte Imbalances
Your body needs a certain amount of water and electrolytes for muscles to function properly. When you don't have enough water in your system, it creates an imbalance of electrolytes. Electrolytes, which are minerals that conduct electricity, need to be in proper balance because they are largely responsible for muscle contraction. When they are out of balance, abdominal cramps can result. A lack of electrolytes, particularly potassium and sodium, can also have the same effect. In most cases, a lack of electrolytes is temporary and due to a deficiency in your diet.
Gastrointestinal Problems
Running may cause you to have symptoms of gastrointestinal distress. In addition to cramps, you may also feel bloated or full, and experience belching, gas and nausea. According to Rice University researchers, studies on marathon runners and triathletes found that approximately 40 to 50 percent of them experienced some sort of gastrointestinal problems when running. If you experience these symptoms consistently, consult a doctor to rule out an underlying medical disorder.
Muscle Fatigue
If you are pushing beyond your limits or if your abdominal muscles are fatigued, you may experience cramping or pain. Muscles are controlled by a motor nerve, and the combination of muscle and nerve is referred to as a motor unit. When fatigued, motor units can temporarily stop functioning, causing the muscles to function erratically. This can lead to trembling or cramping of the muscles.
Considerations
Taking some simple preventive steps can help avoid most stomach cramps. Eat a meal two to four hours before you run, so you are properly nourished and have enough time for proper digestion. If you skipped a meal, eating a small snack no fewer than 30 minutes before you run should not cause any problems. If you suspect certain foods or beverages are the problem, experiment by removing suspected culprits from your diet, one at a time. Avoid drinking hypertonic beverages before you run. To avoid dehydration, consume 1 to 3 cups of water or a sports drink enhanced with electrolytes before you run. Drink small sips of water while you run, waiting until after you are finished to fully re-hydrate. Get plenty of rest and avoid running if you are fatigued. Gently stretching your abdominal muscles before you run can help avoid side cramps. Consult a doctor if taking preventive steps does not get rid of your stomach cramps.
