Stomach cramps after running

[Blankiefan]

Does anyone else get this? Like IBS-y cramps.

Doesn't matter what I eat - I've tried half a banana, a piece of toast, a yoghurt, eģgs. All an hour before my run. And still 5-10 mins afterwards I start cramping. It can last up to half an hour.

Anyone else managed to stop this?

Blood gets diverted to your running muscles from your digestive system and it can give you stomach cramps. Usually happens if you're newish to running or are ramping up distance or speed and usually kicks in when you stop running (waiting to cross a road or at the end of a run). I carry emergency Immodium when out running but have never needed to deploy it! Running on an empty stomach helps. And it gets better as you get fitter and your body adapts.

You might need longer to digest first.

Any caffiene? That can stimulate the bowels.

I struggled a lot in the early days. It was part of learning about some of my low tolerances to certain foods. It has eased with experience

Buscopan is good for easing digestive cramps... let's just say, I don't do long distance races without it... I've got used to distance over time and training pace is fine, but the sustained impact of race pace takes its toll.

Running an hour after food is too soon for me. Needs to be 2 hours minimum.

Glad to know I'm not alone. I had IBS years ago triggered by stress but not for more than a decade. I'm new (again!) To running but about 8 weeks in. My fitness is really improving so I'm running further and the cramps seem worse. I was super unfit to start with and am now (very slowly) running 4-5k twice per week.

I'll try eating 2 hours before next time.

Do you really need to eat before running? Have you tried fasted to see if that helps

I need to wait 2 hours too. I think that's fairly common. Well done on getting up to 5k.

Agree with PPs, don’t eat beforehand

I've tried running on an empty stomach but it's a miserable affair. I have a running group at half six in the evening and if I haven't eaten since lunchtime, I'm (even) slower and it's really hard work.

What about an electrolyte/sports drink a bit before? I definitely wouldn’t eat an hour before running. If you run at 6.30 then an afternoon snack at about 3pm should see you through.

When I do exercise at 6.30 I eat something light at 4/4.30