Stomach cramps when running, what are the causes? & bull; hello healthy

Running is one of the easiest sports to do because it can be done anywhere, anytime, and doesn't require any equipment. In addition, jogging and running are very good for heart health. According to one journal published in the Journal of the American College of Cardiology, people who often do jogging have a lower risk of developing heart disease when compared to people who don't regularly jog. Just like any other sport, jogging can strengthen your joints and bones. This is mentioned in a study reported in Medicine and Science in Sports and Exercise.

But sometimes unpleasant things appear when you are jogging, such as stomach cramps and pain. Stomach cramps are common when you are jogging. What causes stomach cramps when running? And how to solve it?

ALSO READ: 7 Ways Not to Get Out of Breath While Running

Causes of stomach cramps when running

Pain and cramps in the stomach when running can be very disturbing and disturbing mood to exercise down. There are several things that can cause stomach cramps to occur when you run, namely:

1. Oxygen to the abdominal muscle area decreases

When you run, almost the whole body moves, but the main thing is the movement of the legs. The body regulates the oxygen that enters the body to be distributed to all parts of the muscles needed so that these muscles produce energy used when running.

2. Dehydration while running

If you run short of fluids while running, it can cause abdominal pain and cramping.

3. The abdominal muscles are tired

Abdominal cramps are very common in runners who have crossed a considerable distance. The muscles become tired, one of the muscles that are tired is the abdominal or abdominal muscles.

4. Disorders of the digestive system

If you have just consumed food or drink just before running, it could be that it is causing cramps in your stomach. Some studies have even stated that running causes digestive system disorders more frequently than when doing swimming and cycling.

5. Stomach depressed

This happens because the movement of running can make the "bowels" push, collide with other organs, then stretch the connective tissue of the stomach and cause pain.

ALSO READ: Warming Up and Stretching During Sports, What's the Difference?

How can you prevent stomach cramps when running?

1. Breathe properly

In order to prevent cramps, you need to control your breath properly. All you have to do is take a deep breath. Place your palms on your stomach and then take a deep breath. Breath control is one way to prevent cramps in the stomach.

2. Do not exercise immediately after eating

One of the causes of muscle cramps is the schedule and portion of meals and the type of food eaten before running. So what you have to do is provide plenty of respite between eating and running schedules. You can eat at least 2 hours before running, even more recommended is 4 hours before the run schedule. Avoid eating fibrous foods just before running. It's better if you eat a fibrous diet the day before or at least 4 hours before running.

3. Make sure you drink enough

Lack of fluids or dehydration when running can cause stomach cramps. So, try to keep consuming enough fluids so that you are well hydrated. Drink 400 to 600 ml of mineral water 45 minutes before exercising. Don't forget to keep your hydration levels up during your run by drinking 60 to 120 ml of water every 15 minutes. In addition, you can also prepare sports drinks or sports drinks that contain less than 10% glucose. These drinks will help keep you hydrated.

ALSO READ: Which Is Better: Eating Before Exercise or After Exercise?

Then, how to deal with stomach cramps that have occurred while running?

If you feel cramps in your stomach while running, then try to stop for a moment, catch your breath, then walk slowly. Take deep breaths for 2 to 4 minutes and this will ease any sudden cramps.

x