How to avoid stomach cramps after running?
I'm an active and fit person, but whenever I go for a run, afterwards I typically get bad stomach cramps. Anything over 20 minutes or more than 3 miles long is my threshold where I'll get a stomach ache. My pace tends to be 8-9 minute miles, so it's not like I'm sprinting.
For example, yesterday I ran 5.5mi in an hour outside, and ate over 3 hours beforehand. Afterwards I was in a lot of pain.
I would guess it's caused by something in my diet, but I don't have problems with any other types of physical activities, such as indoor/outdoor soccer, Crossfit, or weight lifting. But then again, those activities are higher intensity and lower duration than my distance runs.
Note: I am not talking about side stitches, which I rarely get and is something different.
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Check out this LIVESTRONG article for some reasons why running might cause you to experience stomach pain. Given that you're running 3-5 miles at a relatively relaxed pace, here are some reasons that might apply to you:
Dehydration/sodium depletion - even though you're not running that far or fast, if
you don't hydrate properly that could be causing it
Reduced blood flow to your intestines - while you run, more blood is
flowing to your muscles and less is flowing to your intestines and
stomach, which can cause GI problems
The "up and down" of running - the motion of running is kind of
jarring, given that you're constantly jumping up and down and
hitting the pavement
Obviously to correct for #1 you could drink more water (for dehydration) or intake more sodium (for sodium depletion). I'm not sure what to do about 2 and 3, as they are both givens with running.
I also get some pretty severe stomach pains after running, its usually the next morning but sometimes the evening after a particularly long run. I've seen my doctor several times for it because at first I didn't correlate the pain with running. She ran a barrage of tests and everything was fine (other than I was anemic with low vitamin D) so I was wracking my brain trying to figure out what would cause pain and sometimes bloating after a long run. In my case I think it is partially a hydration issue. I drink before and during a run, but not much after and if I don't force myself to drink thats when the pain is worse. I don't know if this matters but i've found that a sports drink (like gatorade) seems to help lessen the chance of pain afterward as well but i'm not sure why.
I am now experimenting with the type of food I eat before and after a run. It seems that if I eat something with a lot of carbs before or after I will be in more pain. Nuts and yogurt seem to so far be ok to eat before or after a run. Things like protein/granola bars seem to be a no go.
I don't know if that helps at all but that is what i've been doing because I definitely am not going to stop running.
This happens to me too...they feel like the most intense menstrual cramps and only happen right after any run more than 3 miles. I think mine is related to the "blood flow" issue and I have started to cool down more and walk a fast paced mile after my run which tends to slowly let the blood flow back into the stomach area rather than all at once. I still get cramps but they aren't as bad as if I just stopped running. So maybe incorporate a longer cool down and see if walking for a bit after the run helps!
Sometimes I will also get pretty intense lower abdominal pain after I run. It feels like menstrual cramps and nausea and lasts about 20-30 minutes with several waves of cramping. In my case, it's usually when I run too early in the day after not having had enough water so I am dehydrated.
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