Why Do I Get Bloated After Running

Have you ever experienced feeling bloated after a run? If so, you’re not alone. Many runners, including myself, have encountered this uncomfortable sensation. In this article, I’ll delve into the reasons why you might get bloated after running and provide some tips on how to prevent it.

1. Swallowing Air

One common reason for feeling bloated during or after a run is swallowing air. This can happen when you breathe heavily, especially if you’re gulping in large amounts of air. The excess air can get trapped in your digestive system, leading to bloating and discomfort.

To minimize this, try to focus on breathing deeply and slowly through your nose, rather than taking quick, shallow breaths through your mouth. This can help reduce the amount of air you swallow and alleviate bloating.

2. Dehydration

Dehydration can also contribute to feeling bloated after running. When you’re dehydrated, your body retains water, which can lead to bloating. Additionally, if you’ve been sweating excessively during your run, your body may try to retain water to compensate for the fluid loss.

To prevent dehydration-related bloating, make sure to stay properly hydrated before, during, and after your run. Drink fluids, such as water or sports drinks, to replenish electrolytes and maintain a healthy balance of fluids in your body.

3. Diet Choices

The food you eat before your run can also impact how bloated you feel afterward. Consuming foods high in fiber, fat, or sugar shortly before your run can slow down digestion and cause bloating.

Try to opt for easily digestible foods, such as fruits, vegetables, and whole grains, before your run. These foods provide energy without weighing you down or causing digestive distress. Additionally, avoid carbonated drinks and foods that are known to cause gas, such as beans or cabbage, before your run.

4. Gastrointestinal Disorders

In some cases, feeling bloated after running may be a sign of an underlying gastrointestinal disorder. Conditions like irritable bowel syndrome (IBS) or lactose intolerance can cause bloating and other digestive symptoms.

If you consistently experience bloating or other digestive issues during or after running, it’s important to consult with a healthcare professional. They can evaluate your symptoms, provide a proper diagnosis, and offer guidance on managing your condition.


Feeling bloated after running can be uncomfortable and inconvenient. By being mindful of your breathing, staying hydrated, making wise diet choices, and addressing any potential underlying health issues, you can help minimize post-run bloating and enhance your overall running experience.