Imagine this. You’re going out for a run. It is not your first race, but one of many. You started out good but now you have this unbearable pain in your stomach that makes you want to lie down wherever you are. Have you ever been there? You don’t have to be a beginner to suffer this pain; Even experienced athletes suffer from stomach cramps while running.
If you’ve been struggling with the same thing and abandoned your running plans, wait. Running camps are common for athletes, so you don’t have to worry much about it. But yes, we understand that it can affect your training and sports performance. If you have particular fitness goals, you don’t want that.
If so, keep reading the blog because we will be telling you why these cramps occur and how you can avoid them.
Why do you experience stomach cramps when running?
Running cramps occur mainly due to sudden and involuntary muscle contractions. These spasms occur when the muscles involved in movement are overworked or fatigued, often as a result of intense physical activity. During running, muscles repeatedly contract and relax, and when they are pushed beyond their capacity, they can lose the ability to relax properly, causing a cramp.
This can be exacerbated by dehydration, which leads to an imbalance of electrolytes that are essential for muscle function. When levels of electrolytes, such as sodium, potassium, and magnesium, are insufficient, the nerve signals that control muscle contractions can fail, causing uncontrollable muscle spasms.
Additionally, reduced blood flow to the muscles, whether from poor form or lack of proper warm-up, limits the supply of oxygen they need to function effectively, contributing to cramps. The body’s nervous system may also play a role, as fatigued muscles send confusing signals, causing a mismatch between the muscle’s contraction and relaxation patterns. The result is a sharp, often debilitating cramp that interrupts running and forces the muscle to contract involuntarily.
On top of that, constipation can cause stomach cramps, that is, when you don’t defecate before running, especially after waking up. When you are constipated, stool builds up in your intestines, causing discomfort, bloating, and pressure in your abdomen. Physical activity, such as running, can exacerbate these symptoms by increasing the movement of the digestive organs. While running, the jostling and increased blood flow to the abdomen can irritate the already sensitive intestines, causing cramps. Additionally, tight muscles in the abdominal area can intensify the pain of constipation, making cramps more noticeable during exercise. This discomfort can interfere with the race and make it difficult to continue.
What can you do to prevent stomach cramps when running?
Prevention advice arises from the causes. That said, these are the tips you can follow to prevent stomach cramps during your running sessions.
Starting slow if you are a beginner
Stomach cramps are also a sign that you are pushing your body harder than you should. Slow down, take a break, and then restart. If you are a newbie, you should start slowly. Pushing yourself harder than your body can handle is harmful.
Stay hydrated
Dehydration can also cause stomach cramps by affecting the balance of electrolytes in the body. Electrolytes play a crucial role in muscle function, including muscle contraction and relaxation. Dehydration causes an imbalance in electrolyte levels, which causes muscle cramps. Additionally, dehydration can also decrease blood volume, further decreasing the oxygen supply to the muscles and causing cramps. Therefore, you should make sure you drink enough water before going for a run.
Go to the bathroom before you run.:
It is essential to empty the bladder and intestines before going for a run. Running with a full bladder or the discomfort of constipation can lead to abdominal cramps and distractions, making training less effective.
Warm up properly:
A proper warm-up is essential to prepare your muscles, joints, and cardiovascular system for the physical demands of running. Dynamic stretches and light jogging help increase blood flow, reduce the risk of cramps and improve flexibility, allowing you to perform better.
Wear the right shoes:
Running shoes provide the necessary cushioning and support for your feet, reducing the risk of injury. Ill-fitting or inappropriate shoes can cause discomfort, muscle fatigue and even cramps, especially over long distances or uneven surfaces.
Stop when your body needs to rest:
Listening to your body is key to preventing injuries. If you feel pain, tiredness, or cramps, it is important to stop or take a break. Pushing yourself beyond your physical limits can lead to muscle injuries and strains, which will derail your long-term progress.
Final thoughts
Following these simple but effective habits into your running routine can make a big difference in how you feel during and after your workout. Not only will you improve your performance but you will also reduce the risk of cramps or injuries. Remember, running should be a rewarding experience, not one filled with unnecessary pain. Listen to your body.
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