How To Get Rid Of Bloating After Running

Running is a fantastic form of exercise that not only helps in maintaining physical fitness but also provides mental relaxation. However, one common issue that many runners face is bloating after a run. Bloating can be uncomfortable and can even affect your performance. As an avid runner myself, I have experienced bloating after my runs and have found some effective ways to get rid of it. In this article, I will share my personal tips and insights on how to alleviate bloating after running.

Stay Hydrated

One of the main reasons for post-run bloating is dehydration. When we run, our bodies lose a considerable amount of water through sweat. If we don’t replenish this lost fluid, it can lead to bloating and other digestive issues. Therefore, it is essential to stay hydrated before, during, and after your run.

I always make sure to drink a sufficient amount of water before my run to ensure that my body is adequately hydrated. During the run, carrying a water bottle or planning routes near water fountains can help you hydrate on the go. Additionally, after completing my run, I make it a habit to drink at least 8-10 ounces of water to rehydrate my body and prevent bloating.

Watch Your Pre-Run Diet

The food we consume before a run plays a crucial role in preventing bloating. It is essential to fuel your body with the right nutrients, while also considering which foods may cause bloating in individuals.

Personally, I have found that consuming a balanced meal consisting of carbohydrates, proteins, and healthy fats about 1-2 hours before my run works best for me. Foods rich in fiber, such as whole grains, fruits, and vegetables, can sometimes lead to bloating. Therefore, it is advisable to avoid consuming them immediately before a run to minimize the risk of bloating.

Gradually Increase Running Distance

Bloating can also occur when we push ourselves too hard and run longer distances without gradually increasing our endurance. This sudden increase in running distance can put additional stress on our digestive system, leading to discomfort and bloating.

It is crucial to listen to your body and gradually increase your running distance over time. This allows your body to adapt to the increased stress and reduces the chances of bloating. If you are just starting, begin with shorter distances and gradually increase your mileage each week.

Choose Appropriate Running Gear

The clothes and accessories we wear while running can also contribute to bloating. Tight-fitting workout clothes, including compression gear, can put pressure on the abdomen and restrict digestion, leading to bloating.

Instead, opt for looser, breathable clothing that allows your stomach to expand and contract naturally. Also, make sure your running shoes fit properly, as ill-fitting shoes can cause discomfort and contribute to bloating.

Post-Run Recovery Routine

Having a proper post-run recovery routine can help in reducing bloating and aid in overall muscle recovery. After completing your run, take a few minutes to stretch your muscles and perform some light exercises. This will help improve blood circulation and prevent the accumulation of gas in your digestive system.

Incorporating yoga or deep breathing exercises into your post-run routine can also help release any trapped gas in your stomach and alleviate bloating. Taking a warm bath or applying a heat pack to your abdomen can provide further relief.


Bloating after running is a common issue that can be alleviated with some simple adjustments to your routine. By staying hydrated, watching your pre-run diet, gradually increasing your running distance, choosing appropriate running gear, and following a post-run recovery routine, you can minimize bloating and enjoy your runs to the fullest.

Remember, everyone’s body is different, so it may take some experimentation to find what works best for you. Listen to your body, make adjustments as needed, and consult a healthcare professional if you continue to experience persistent bloating or other digestive issues. Happy running!