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  • Q&A with Australian Health Practitioners

    How can I prevent stomach cramps when running?

    Related Topic
    Fitness and Sports Medicine
    I love running but I always get stomach cramps after about 10 minutes. What causes them and can they be avoided?
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  • Rob Battocchio

    Exercise Physiologist

    Wollongong based private studio, over 14 years experience within private, corporate and medical clients, general health and fitness to sports and functional strength for rehab. … View Profile

    Hi There,

    Gad to hear your a fan of runnng and hope that you continue to enjoy the pleasure of the grand outdoors and freedom of running, not to mention the physical and mental benefits. There are many potential reasons from breathing incorrectly, nutrient defiencies (magnasium/potassium), dehydration, ingesting food or beverages to close to your running time and in reality there is no exact answer.  

    My experiences and having both run at elite level and professional physiologist and coach, lend to exploring both nutrient defiences (dietition may help here), and firstly work on breathing targeting diaphragmatic ‘belly’ breathes (try this at rest) focusing on breathing in and using diaphragm muscle raising and lowering your belly rather than chest. Work on breathing in nose, and out nose and mouth at warm up stage of run and progress. if cramp hits, work on deep breathing in nose, open lungs and expel oxygyen fully. Bit like asthmatic some times it feels you need more oxygen in so your breathe in more, but problem is not getting the air out.

    also ensure warm up gradually and as said not fast short quick breathes..

    explore options and always best seek professional assistance,

    regards

    rob

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  • Chris Fonda

    Dietitian, Nutritionist, Sports Dietitian

    As an Accredited Sports Dietitian, APD and athlete (springboard diver), Chris has both professional and personal experience in sport at the sub-elite and elite level.Chris … View Profile

    Are they actual stomach cramps or a stitch? As Rob has mentioned there can be many causes of stomach cramps during exercise. It's a bit of trial and error to see which one is causing the cramps. Do you eat before running? How much do you eat? How long after you eat do you run?

    There could be an imbalance of electrolytes as well and this can lead to cramping. Sodium and potassium are the main electrolytes that help our muslces to contract. Try having a banana as a pre-run snack and see how that goes.

    For more accurate advice consult with an Accredited Practising Dietitian (APD) or sports dietitian who can help you develop strategies to help prevent stomach cramps during running. You can find an APD at www.daa.asn.au or try www.sportsdietitians.com.au

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