What Helps With Running Stomach

When it comes to running, one of the most common issues that athletes face is the dreaded “running stomach.” Whether you’re a beginner or a seasoned marathon runner, chances are you’ve experienced this uncomfortable sensation at some point during your training or race. But fear not, as there are several strategies and remedies that can help alleviate this problem and allow you to run with ease.

The Importance of Proper Nutrition

First and foremost, it’s crucial to pay attention to your diet and ensure you’re fueling your body with the right nutrients. Eating a well-balanced meal that includes a mix of carbohydrates, proteins, and healthy fats before your run can help prevent stomach discomfort. Avoiding foods that are high in fiber or fat, as well as spicy or greasy foods, is also advisable.

During longer runs or races, it’s essential to refuel your body to sustain energy levels and prevent stomach issues. Consuming easily digestible carbohydrates such as energy gels, sports drinks, or bananas can provide a quick source of fuel without causing gastrointestinal distress. It’s important to experiment with different fueling options during training runs to determine what works best for your body.

Hydration and Electrolyte Balance

Another factor that can contribute to stomach discomfort during running is dehydration or an imbalance of electrolytes. Hydration plays a vital role in maintaining proper digestion and preventing cramping. Make sure to drink an adequate amount of water before, during, and after your runs. If you’re engaging in longer runs or races, consider incorporating sports drinks or electrolyte supplements to replenish the electrolytes lost through sweat.

Preventing Side Stitches

One common issue that runners face is the occurrence of side stitches, which are sharp abdominal pains that can occur during a run. To prevent side stitches, it’s crucial to warm up properly before your run and gradually increase your intensity. Avoiding large meals right before running and focusing on deep, diaphragmatic breathing can also help reduce the likelihood of experiencing side stitches.

Listen to Your Body

Every runner is different, and what works for one person may not work for another. It’s essential to listen to your body and pay attention to any specific triggers or patterns that may cause stomach discomfort during running. Keeping a food and symptom journal can help you identify any correlations and make necessary adjustments to your diet or training routine.


Dealing with a running stomach can be frustrating and detrimental to your performance. However, by paying attention to your nutrition, hydration, and training routine, you can minimize the chances of experiencing stomach discomfort during your runs. Remember, every runner is unique, so don’t be afraid to experiment with different strategies until you find what works best for you. Happy running!