Runners complain of abdominal pain quite often. Typically it occurs in the following two ways:
Muscles of abdominal wall: Runners breath vigorously. Due to this the muscles are strained. This also decreases the oxygen supply. Both these factors leads to cramps.Usually slowing down will take care of this problem. If it does not work a thorough massage by an expert is recommended. Muscles cramps occur less in athletes who limit themselves with one event. These are more prevalent in case of triathlons. Muscles have to adjust themselves for the change of the sport. Muscles that are active in one sport may actually be inactive n another sport and vice versa.
Gastrointestinal (GI) complaints: These may be anything form belching to vomiting. Running also causes diarrhoea. Running is more stressful to GI track than swimming or cycling. Dehydration is the major contributor for GI disturbances. The gastric emptying is more than the sweat rate. So, pre running diet plays a crucial role in running.
Suggestion regarding gastric emptying:
- The following suggestion are given for gastric emptying.
- Take fluids which are at body temperature.
- Take sports drinks which contain glucose, dextrose and other long chain sugar polymers.
- Always avoid hypertonic beverages as these are difficult to be absorbed by the body.
- Hypo and isotonic fluids are highly recommended.
- Avoid fibre rich meal before the start of the running schedule, as these will lead to severe intestinal cramps.
- Avoid traditional rice dishes and pasta before the running schedule. These will increase the risk of GI problems during running.
- Ensure that the residue in the upper digestive track is minimal as this is one of the most predominant causes of abdominal cramps during running.
Finally, there are is no single time tested method for avoiding the GI cramps during running. Take the guidance of your coach and physical trainer before chalking out a plan of action. Consult a physician to further refine your approach. Good Luck.
