Acid reflux, often felt as heartburn, is a common complaint among runners that disrupts training. This condition occurs when stomach acid backs up into the esophagus because the lower esophageal sphincter (LES), the muscular valve separating the two organs, relaxes or opens inappropriately. Running exacerbates this issue; the jarring motion and increased abdominal pressure force acidic stomach contents upward. Understanding these physiological triggers is the first step toward managing and preventing this interruption to your routine.
Pre-Run Dietary Changes
Selecting the right fuel before a run involves avoiding foods that slow digestion or relax the LES. High-fat foods are culprits because they take longer to empty from the stomach, keeping it full and increasing reflux risk. Runners should limit items like fried foods, heavy sauces, and rich dairy products in the hours leading up to exercise.
Certain acidic foods can directly irritate the esophagus and should be avoided before a run. Common offenders include citrus fruits, tomatoes, vinegary salad dressings, and some fruit juices. Spicy foods and those containing peppermint can also cause the LES to relax, making it easier for stomach acid to move back into the esophagus.
Beverages containing caffeine, such as coffee, and alcohol contribute to reflux by increasing stomach acid production and promoting LES relaxation. Instead of these triggers, runners benefit from simple, easy-to-digest carbohydrates like bananas, white toast, or oatmeal. These foods provide readily available energy and pass through the stomach quickly, minimizing the chance of an upset stomach mid-run.
Strategic Timing of Meals and Hydration
The timing of food consumption is important when preventing exercise-induced reflux. Eating a large meal too close to a run ensures the stomach is full and increases the likelihood of contents being pushed up into the esophagus. A general guideline recommends allowing a minimum of two to three hours for a substantial meal to digest before beginning a run.
If a runner needs a quick energy boost closer to the start time, a small, easily digestible carbohydrate snack is the better choice. Simple options, like a small piece of fruit or a few crackers, require only 30 to 60 minutes for partial digestion. The goal is a partially emptied stomach with a lower volume of contents, not an entirely empty stomach.
Hydration also requires strategic pacing to prevent reflux symptoms. Gulping a large quantity of water can overfill the stomach, increasing both the volume and the pressure within the abdomen. Instead, runners should sip small amounts of fluid consistently throughout the day and during the activity. This approach ensures proper hydration while avoiding the sloshing and stomach distension that can trigger acid backup.
Physical Adjustments While Running
Beyond diet and timing, making minor physical adjustments while running can help keep stomach acid where it belongs. Maintaining an upright running posture is important, as hunching forward or leaning excessively compresses the abdomen. This compression physically squeezes the stomach, raising the internal pressure and forcing contents toward the esophagus.
Reducing the intensity of the run can provide immediate relief when symptoms begin to surface. High-intensity exercise increases intra-abdominal pressure and can temporarily reduce blood flow to the digestive system, slowing down gastric emptying. Slowing the pace or walking allows the body to decrease this pressure and helps the digestive process resume a more normal rhythm.
The clothing worn during a run can also play a role in managing reflux. Tight waistbands, belts, or compression gear that press tightly against the midsection should be avoided. Such constrictive clothing mimics the effect of hunching, raising abdominal pressure and increasing the risk of acid reflux. For sudden flare-ups, over-the-counter antacids containing calcium carbonate can be used for temporary relief. These products neutralize stomach acid, but they are not a substitute for long-term preventative measures.