Stomach Cramps While Running

Most runners have experienced stomach cramps while running. The stomach cramps are also called ‘side stitch’. Another name for these cramps is ‘exercise related transient abdominal pain’, ETAP in short. There are ways that help in reducing these stomach cramps while running. Let's read more about the causes of stomach cramps and how to prevent these stomach cramps.

Causes Of Stomach Cramps While Running
What causes stomach cramps while running is unknown to doctors and physiologists alike. Some experts are of the opinion, that these lower stomach cramps while running, are caused by the exertion on the abdominal wall, while running. The organs located in the abdomen, like the liver and spleen, collide with each other while running. This causes the connective tissue to stretch on the nerves, which leads to pain. The connective tissues are also connected to the diaphragm. The pain is often on the right side under the ribs. Also read more on stomach cramps after eating.

In some cases, it has been observed that stomach cramps were caused by heat exhaustion as well. Muscle cramps can also be due to electrolyte imbalance. Even reduced blood supply to the abdominal wall muscles and diaphragm can lead to stomach cramps while running. Low potassium level or sodium can also give rise to stomach cramps. This is especially true of people who perspire profusely and their diet is low in sodium.

How To Avoid Stomach Cramps While Running
Here are some tips to help prevent stomach cramps while running.

Don’t Run on Full Stomach
Running on a full stomach often causes stomach cramps. Therefore, it is recommended not to drink large amounts of water just before exercising, as it can cause imbalances in the bodily salt content, leading to stomach cramps. Likewise, there should be a gap of minimum 2 hours between your meals and your workouts. If you feel thirsty or dehydrated while you are working out, drink a couple of small sips of water to hydrate yourself. It is important to note, that dehydration can also give rise to cramping. If you are running in high temperatures for more than 30 minutes, drink a couple of small sips of water at regular intervals.

Pre-Stretch
Many a times it is observed, that people do not warm up well before they start exercising. Remember that warm up and cool down are as important as the exercise schedule itself. Therefore pre-stretching is necessary before you start running. Side twists will give your torso the required stretch. Before you start running, you may want to try brisk walking or power walking for a couple of minutes. Then you can alternate between walking and running a couple of times. This will ensure that you are sufficiently warmed up and then you can start running.

Breathing Techniques
While you are running, you should decrease your speed and practice some deep breathing techniques after a particular period of time. The breathing technique to be followed while running, is to inhale for three steps and exhale for two steps. Slowing down is necessary, because it will help you in catching up on your breath as you are running. When you are running very fast, your breathing becomes more labored. A small tip is to push out the stomach deep when you inhale and relax it when you exhale. Read more on basic breathing techniques.

Strengthen the Lower Back and Core
Weak abdominal muscles are said to cause stomach cramps. Strengthening the lower back and core muscles will help in reducing stomach cramps while running. Remember the core is where the maximum of the important organs are located. Abdominal exercises will help in strengthening the core.

If these stomach cramps are not limited to running only, then you might want to consider visiting your health care professional for further advise. I hope the tips on how to stop stomach cramps while running, prove to be beneficial to you.