Runner’s Stomach - Do You Run for Long?

What Is Runners Stomach?

The gastrointestinal distress that occurs due to a very long run or bouts of exercise causes abdominal cramps, bloating, nausea, vomiting, etc., and is called a runner’s stomach. Runner’s stomach is common, especially among long-distance runners and people engaged in intense workouts. This can affect their concentration and performance and can be embarrassing.

Research shows that 30 to 90 % of runners and endurance sports athletes have runner’s stomachs during their training and athletic events. There is no standard cure for the condition. However, the condition can be prevented, or the symptoms can be decreased by considering a few factors. It is also known by many other names.

What Are the Causes of Runners Stomach?

1. While running very long distances, there occurs a shift in vascularisation (blood supply) from the digestive system to the cardiovascular system. This can disrupt the functioning of the digestive system and irritate it. As a result, there will be a tendency to expel the contents of the stomach, expressed as vomiting or diarrhea.

2. Along with this, the body moves up and down while running, jolting the intestines and other parts of the digestive system. The waste material is also under constant movement, and the gastric juices are sloshing. All these factors adjuvantly create an urge to use the bathroom.

3. Thirdly, activities like running can cause the release of hormones like cortisol which can cause euphoria (a state of intense happiness and excitement). This is commonly known as ‘runner’s high.’ In addition, such hormonal changes can affect the digestive system causing more confusion.

4. The posture of the exercise: Even though cycling is a low-impact exercise, the position of the cyclist's body can cause difficulties in their stomach, like reflux.

5. Running immediately after a meal can also cause a runner’s stomach.

6. Drinking carbonated drinks or caffeine before running may cause a runner’s stomach.

7. Drinking too much water or dehydration can cause symptoms like a runner’s stomach.

8. Having high-fat or junk food before running.

9. Gastrointestinal conditions like GERD (gastroesophageal reflux disease).

10. Underfueling: Not taking a proper meal before the exercise can drain energy and cause gastrointestinal issues in the long run. Research shows that athletes who do not take proper food or drink are more likely to develop gastrointestinal issues when compared to their counterparts who take proper meals.

What Are the Synonyms of Runners Stomach?

• Runner’s tummy.

• Runner’s trots.

• Runner’s gut.

• Runner’s belly.

• Gut bombs.

• Gut rot.

• Runner’s diarrhea.

Is Runners Stomach Common?

Runner’s stomach is common, especially among long-distance runners. Research shows that 30 to 90 % of runners and endurance sports athletes have runner’s stomachs during their training and athletic events. Women tend to show these symptoms more when compared to men. Younger runners are more prone to runners’ stomach than older ones.

Who Is at Risk of Runners Stomach?

• Runners are more common to experience a runner’s stomach when compared to other athletes. Those undergoing sudden intense workouts also might face this condition.

• People having nervousness and anxiety.

• Elite athletes, like those who train for a long-distance marathon, are more prone to a runner’s stomach than recreational athletes.

• Younger athletes are more likely to have a runner’s stomach than older ones.

How to Treat or Prevent a Runners Stomach?

There is no standard cure for the condition. However, the condition can be prevented, or the symptoms can be reduced by considering certain factors.

1. Diet: A healthier modification of diet can enhance performance while running. It can also minimize discomfort during the task. A diet that is low in certain sugars and carbohydrates (also called a FODMAP diet) can produce lesser discomfort to the GI (gastrointestinal) tract than a normal diet. It includes avoiding wheat, dairy and dairy products, artificial sweeteners, honey, and many fruits and vegetables. The time of the meal can also play a factor in triggering the runner’s stomach. Having a meal at least a few hours before the activity is advisable.

2. Probiotics: A healthy diet and proper bowel movement can reduce the risk of a runner’s stomach. Consuming probiotics can help to reduce discomfort during workouts and strengthen the gut. Research shows that taking probiotic supplements improves athletes' digestion and stamina while running in high temperatures. It also showed lesser discomfort in athletes while running.

3. Hydration: Abdominal cramps and nausea can be a result of dehydration. Staying hydrated during physical activity is necessary, and figuring out how to do it is another important factor. Drinking too much water before an athletic event can make the symptoms worse. One of the safest methods to stay hydrated is to develop the habit of drinking water regularly and taking electrolyte-supplemented drinks before and after the event.

4. Practice: Even elite runners may face the runner’s tummy at some point in time. It is important to try out a routine that would work for an athlete and stick to it.

5. Slow Down the Pace: Fast running can aggravate a runner’s stomach. Slowing the pace can help with better blood flow to the digestive system, relieving the symptoms.

6. Try Consuming Something Bland: Sometimes, nausea can be due to an empty stomach. Hence, consuming something before an activity can be useful. Consuming something bland, like a plain cracker or granola bar, can help ease gastrointestinal issues.

7. Avoid Potential Irritants: Avoid food or anything that triggers or has caused the runner’s stomach previously.

8. If the patient has gastrointestinal issues, avoiding food and drinks with fructose contents is always better, as it can trigger the symptoms.

What Is the Differential Diagnosis for Runners Stomach?

• Irritable bowel syndrome.

• Celiac disease.

When to Consult a Doctor?

A doctor should be consulted if any of the following is noted;

• Episodes of diarrhea and abdominal pain that last many days or occur many times a week.

• Nausea, vomiting, or gassiness persists regardless of whether the patient has been running or not.

• Loose stools or frequent bowel movements.

• Blood in stool.

Conclusion:

Long bouts of severe workouts can cause various gastrointestinal issues like abdominal pain, diarrhea, and vomiting for many long-distance runners and other athletes. It usually begins after the workout, stays for some time, and resolves within twenty-four hours.