Ran is the simplest kind of exercise that you can do to maintain fitness. However, have You ran a disrupted routine due to abdominal pain appear suddenly? Abdominal pain when running turns out to be closely related to your habits before doing this sport.
In order to prevent it from arising again, here's the cause and how to prevent stomach ache when running which you can apply.
What causes abdominal pain while running?
Abdominal pain when running is usually caused by common causes are as follows:
1. Incorrect breathing Techniques
How breathing can affect your overall sports performance. When you breathe in the wrong way, the body will try to warn through pain and cramping on one side of the stomach. This is why the stomach cramps while running usually appear on one side of the stomach only.
2. Eating or drinking too much before running
You've probably heard the suggestion not to eat and drink too much before exercising. It is not without reason, for a full tummy will complicate you while breathing. As a result, you experience stomach pain while running.
Fluid intake before exercise does indeed need to be restricted, but not necessarily be eliminated altogether. While exercising, the body diverts blood flow from the abdomen towards the muscle to supply more oxygen.
The volume of the blood towards any digestive system is reduced and will get worse when you're dehydrated. Its effects are cramping, vomiting, diarrhea even after exercising.
How to prevent stomach pain while running
You can prevent stomach ache when running with simple tips as follows:
1. Do warm up before running
Warming movement is useful to Flex muscles and familiarizes Your respiratory system to work faster before it ran. That way, you will not quickly out of breath and abdominal muscles are not susceptible to seizure or cramps.
2. Insufficient fluid needs
Before doing the sport of distance running, you need to fulfill the needs of liquids for a few days before. An hour before you are going to run, drink plain water as much as approximately 500 mL. You can drink back just before it starts running, but the limit in the amount of 100-200 mL to discourage the desire to pee.
3. Reduce the intake of foods high in fiber and fat
Fibrous and fatty foods are indeed beneficial to health, but not when you want to run. The reason, foods rich in both nutrients it will make your stomach feels full and can trigger stomach pain while running. Instead, try refined menus such as:
- rice with poached eggs
- contents of the sandwiches of peanut butter, honey, and fruit
- cereals with milk and banana
- baked waffles with fruits
You may eat 2-3 hour before running to give time to your body to digest food.
4. Avoid caffeine consumption
For some, caffeine can stimulate the activity of the digestive system. This certainly will cause discomfort if it happens while you are exercising. So, avoid the first consumption of coffee, tea, carbonated beverages, as well as other caffeine sources food ingredients several hours before you run.
5. Understand the condition of your body
Write down the food, drink, nor a certain condition that can trigger stomach pain when you run. Note also when you last eat something before you start to exercise. Each person has different body conditions, so no matter who you are. Identify the factors that trigger stomach pain while running will facilitate you in preventing it.
Abdominal pain when running is one of the large numbers of interference that you may experience while exercising. However, don't let this deter you from achieving a fit and healthy body. Slowly but surely, cramps in the stomach that arise when ran will fade away when you actively apply the proper exercise techniques.