A consistent running regimen can build your cardiovascular endurance and help with weight control. In some cases, however, you might find that your belly is getting bigger after a run. While it can be discouraging, it is often something simple such as a fluid imbalance or an issue with digestion. Taking measures to watch your fluid and food intake can help prevent abdominal bloating, but if the problem persists, consult a gastroenterologist to rule out a digestive disorder.
Features
Abdominal bloating is characterized by a swelling feeling in the area of the lower abdomen. In addition to bloating, you might experience other symptoms, including gas, belching, nausea, flatulence, diarrhea and vomiting. The bloating feeling may also be present in your arms, legs, hands and feet. Any type of running can lead to bloating, but it is particularly common in endurance runners, such as marathoners and triathletes, according to Dr. Kris Koutures of the American Medical Society for Sports Medicine.
Causes
A common cause of abdominal bloating during after running is a fluid and salt imbalance, either consuming too much water or consuming too little salt. Both can lead to bloating because your body retains water if it thinks you don't have enough salt. Eating too much too soon before running can lead to bloating because your digestive process is impaired while running. Consuming foods that are high in caffeine, sugar, fiber, dairy products or that you have sensitivities to can have similar results. According to National Institutes of Health online medical encyclopedia Medline Plus, swallowing large gulps of air can lead to abdominal bloating. Less commonly, an underlying digestive disorder is the root of the problem, and exercise only makes the situation more noticeable.
Prevention
To keep fluids in proper balance, weigh yourself before and after running. The difference in weight will be mostly water, letting you know how much fluids you need to consume to keep things in balance. Eating a salty snack before running may help, but consult your doctor first as too much salt can cause problems with your blood pressure. Eat at least two to four hours before running to allow for proper digestion. Avoid problem foods that can cause gas, such as carbonated drinks, caffeine, foods high in fiber and sugar, dairy products and fatty foods, which are hard to digest. Eat slowly and avoid overeating. Don't chew gum too soon before running. If taking preventive measures doesn't fix the problem, consult a doctor to rule out a gastrointestinal disorder or food allergy.
Considerations
In rare instances, abdominal bloating can be a sign of a more serious problem. If you start to experience other symptoms along with your bloating, including pain in the abdomen, dark or bloody stools, severe constipation, diarrhea, vomiting or unexplained weight loss, seek medical attention as soon as possible. While the problems could be something less severe, such as irritable bowel syndrome, more serious problems, including cancer or liver issues, could be to blame.
