Even runners who train every day experience the same annoying stomach cramps that afflict weekend warriors on a neighborhood jog. The causes of such pains in the pit of your stomach tend to spring from one of two sources: muscle pain, usually caused by a decrease in oxygen, or gastrointestinal (GI) problems that also can cause other symptoms, such as flatulence, nausea and even vomiting. Understanding the sources of stomach cramps when jogging can help you prevent or treat them the next time you lace up your running shoes.
Muscle Pain
That stitch you feel in your side or other regions of your body when jogging may be the result of a deficiency of potassium or oxygen reaching the muscles. Athletic trainers often advise runners and other athletes to eat bananas or other potassium-rich foods before exercising to make sure there is sufficient potassium in the system. Experts at Rice University also note that "cramps occur as a result of very vigorous breathing and are thought to be related to decreased oxygen supply to these muscles. Usually, slowing down and grabbing or massaging the affected muscle will alleviate the pain."
Gastrointestinal Conditions
Rice University also suggests that dehydration contributes significantly to gastrointestinal problems, so if you're jogging and not staying hydrated or if you start jogging without consuming a sufficient amount of water beforehand, you run the risk of developing stomach cramps and other problems.
Other Medical Conditions
Certain medical conditions, such as atherosclerosis (narrowed arteries) and hypothyroidism, can lead to cramps in the stomach and elsewhere in the body. This is why it's important to talk with your doctor if you have any serious medical conditions before starting an exercise program of jogging or other activity and why you should report symptoms to your doctor if you experience them frequently or severely. A New York Times article on cramps while running reports that cramps "can be a side effect of medications like diuretics, used to lower blood pressure, which can lead to a potassium deficiency that can cause cramps."
Treating Cramps
The New York City Marathon's experts advise runners that if "you are well-hydrated, warmed-up, and if your muscles are properly conditioned, you are less likely to develop muscle cramps. However, if you do develop a muscle cramp, you should slow down and try to walk it off. As you walk around, you are going to use a different set of muscles--thereby allowing your tired/cramped running muscles to recover/repair as they get better oxygenated."
Prevention/Solution
One of the most common mistakes casual joggers make is running too soon after eating. New York City Marathon experts suggest running no sooner than two hours after a meal, which should consist only of foods that can be easily digested. According to the marathon's website, "Avoiding highly processed or manufactured foods would certainly be a good idea. Most whole-grain foods (breads, pastas, bagels, etc.), low-fat foods (low-fact yogurt, etc.), quality proteins (egg whites, etc.), and fresh fruits are easy to digest, and should reduce your risks of stomach pains/cramps and stitches."
