Why Do I Get Stomach Cramps While Running? Is it my Gels - or Something Else?
Stomach cramps during a run sucks. Am I right?
You're 10 miles into your long run, feeling strong, when suddenly...
CRAMP.
Your stomach starts hurting.
You immediately think:
"It has to be the gel."
So you change gels.
Then you change brands.
Then you try chews.
Then real food.
Then you decide maybe you just shouldn't eat while running.
Sound familiar?
Here's the problem:
Your gel may be contributing to your stomach cramps—but it may not be the whole story.
Why Does My Stomach Cramp When I Run?
Running puts some pretty unique demands on your digestive system.
You're moving for hours and blood flow is being prioritized toward working muscles. You're sweating and losing electrolyts which can dehyrate you further, causing your stomach to cramp. You are also trying to consume carbohydrates and fluids while moving.
Then add heat, intensity, stress, and whatever you ate before the run.
There's a LOT going on.
Which is why I don't immediately blame the gel.
Instead, I start looking for the pattern.
1. How Much Fuel Are You Taking In?
More isn't always better, but neither is under-fueling because you're afraid of upsetting your stomach.
If you're suddenly asking your gut to process a large amount of carbohydrate during a race that you haven't practiced during training, your gut may have something to say about it.
During my last 70.3, I actually made the mistake of increase my carb load on the bike because it was getting hotter and I didn't get to start my swim until an hour after the race had started. An hour can be a big game changer in temperature and that was my concern for the run.
Alas, I increased my carb intake more than I had in training and got a little crampy and mildly nausous. Thankfully, I was able to hold everything in alright and the symptoms passed, but it still sucks when you're out there pushing through physical limits.
2. Are You Drinking With Your Fuel?
Your fueling and hydration strategies work together.
Look at the instructions on your gel. Does it recommend taking it with water?
Are you?
Or are you swallowing concentrated carbohydrates and continuing to run without enough fluid?
That's information I want to know.
3. What Did You Eat BEFORE Your Run?
Don't just look at what you're consuming while running.
What happened before?
What did you eat the night before?
How much fiber?
How much fat?
How close to the start of your run?
Your pre-run nutrition may be part of the puzzle.
4. When Do the Cramps Start?
This is one of my favorite questions.
Mile 3?
Mile 10?
After two hours?
Only after you increase your pace?
Only when it's hot?
Only during races?
Timing gives us clues.
If you tolerate your gel during an easy training run but suddenly develop stomach cramps when racing harder, I want to know that.
5. Do You Have Gut Problems When You're NOT Running?
This one gets overlooked.
Do you regularly experience:
Bloating?
Gas?
Diarrhea?
Constipation?
Reflux?
Food sensitivities or intolerances?
If your digestive system is already struggling Monday through Friday, we shouldn't be shocked when asking it to perform during a three-hour long run on Saturday.
Before You Throw Away Your Gels...
Ask yourself:
Is this gel not a good fit for me—or is there a pattern?
Changing your gel may help, but if you've already changed gels three times and you're STILL experiencing cramps, diarrhea, bloating, nausea, or vomiting during your long runs...
It might be time to stop blaming the gel.
Start investigating you, the runner.
Here's what we'll do together. We'll examine:
Fueling - during training and also off-season.
Hydration.
Training intensity.
Pre-run nutrition - especially during longer runs.
Everyday digestion.
Stress.
Recovery.
Figuring out what YOUR body needs during a half marathon, marathon, or ultra takes practice. Healing post race and post race season is equally important for longevity.
Stop guessing. Start looking for the pattern.
Dr. Lexi Lain
Naturopathic Doctor | 4x Half-Ironman Finisher
Fix Runner's Gut
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