How To Stop Getting Cramps In Your Stomach While Running

As a seasoned runner, I’ve faced the uncomfortable and often painful issue of getting cramps in my stomach while running. It’s a frustrating experience that can really throw off your pace and motivation. After much trial and error, I’ve gathered a few tips and tricks that have helped me prevent and manage stomach cramps during my runs.

Understanding the Cause

Stomach cramps while running can be caused by a variety of factors, including improper breathing, dehydration, and eating too close to your workout. For me, the most common culprit has been dehydration and poor breathing technique. It’s important to understand the cause of your cramps so you can take the appropriate measures to address them.

Proper Hydration

Hydration is key to preventing stomach cramps while running. I make sure to drink plenty of water throughout the day leading up to my run. It’s also essential to have a balance of electrolytes, so I opt for sports drinks or add electrolyte tablets to my water to ensure I’m properly hydrated.

Breathing Techniques

Improper breathing can lead to side stitches and cramps. I’ve found that focusing on deep belly breathing rather than shallow chest breathing can make a significant difference. I consciously inhale deeply through my nose, allowing my belly to expand, and then exhale fully through my mouth. This technique helps to oxygenate my muscles and prevent cramping.

Warm-Up and Stretch

Before hitting the pavement, I always make time for a proper warm-up and stretching routine. This helps to loosen up my muscles and prepare my body for the physical activity ahead. Tight muscles can contribute to cramping, so it’s crucial to give them the attention they need before starting your run.

Watch Your Eating Habits

Eating a large meal too close to your run can spell disaster in terms of stomach cramps. I usually give myself at least an hour or two to digest a meal before lacing up my running shoes. If I need a quick energy boost before a shorter run, I opt for easily digestible snacks like a banana or a handful of nuts.


By paying attention to hydration, breathing, warm-up, and eating habits, I’ve been able to significantly reduce the frequency of stomach cramps during my runs. It’s important to remember that every runner’s body is different, so it may take some experimentation to find the right combination of strategies that work for you. Hopefully, these tips will help you enjoy your runs without the discomfort of stomach cramps.