Acid reflux occurs when stomach acid flows backward from the stomach into the esophagus, the tube connecting your mouth to your stomach. This backward flow can cause a burning sensation in the chest, often called heartburn, or a sour taste in the mouth. While many people experience occasional acid reflux, it is a common issue for runners, affecting a significant number of athletes during or after their runs.
Why Running Can Trigger Acid Reflux
The physical act of running places unique stresses on the body that can lead to acid reflux. One primary factor is the increase in intra-abdominal pressure. As the diaphragm pushes down during heavy breathing and core muscles contract, the abdominal cavity is compressed, which can force stomach contents upwards towards the esophagus. The repetitive jarring motion inherent to running also contributes, as this constant up-and-down movement can slosh stomach acid against the lower esophageal sphincter (LES).
During exercise, the lower esophageal sphincter, a muscular valve that normally prevents acid from re-entering the esophagus, may relax or its function can be temporarily weakened. This relaxation, combined with increased abdominal pressure, creates an environment where acid can more easily escape into the esophagus. Furthermore, blood flow is redirected from the digestive system to the working muscles during a run, which can slow down digestion and potentially lead to more stomach contents being present for reflux.
Strategies for Prevention
Preventing acid reflux while running often involves careful adjustments to diet and routine before and during exercise. Timing your meals is particularly important; avoid eating large meals for at least two to three hours before a run, allowing sufficient time for digestion. Consuming smaller, easily digestible snacks, such as a banana or a small piece of toast, about 30 to 60 minutes before a run may be better tolerated.
Certain foods and beverages are known to trigger reflux and should be limited or avoided before running. These include high-fat foods, spicy dishes, acidic foods like citrus fruits or tomatoes, and caffeinated or carbonated drinks. Staying adequately hydrated with plain water, consumed in small, frequent sips throughout the day rather than large quantities right before a run, can also help maintain digestive comfort. Wearing loose-fitting clothing, especially around the waist, reduces external pressure on the abdomen that could contribute to reflux. Maintaining an upright running posture can also minimize compression on the stomach.
Managing Symptoms During and After a Run
If acid reflux symptoms emerge while running, immediate adjustments can often provide relief. Slowing your pace or switching to a walk can reduce the physical jarring and abdominal pressure. Focusing on deep, controlled breathing from the diaphragm, rather than shallow chest breathing, may also help regulate internal pressure. Some runners find it helpful to carry over-the-counter antacids for quick relief during a run.
After completing a run, avoid lying down immediately after exercise; instead, remain upright for at least an hour or two to allow gravity to assist in keeping stomach contents down. If resting, consider elevating your upper body with pillows. Continue to avoid trigger foods and beverages for a few hours post-run, and rehydrate with plain water.
When to Seek Medical Advice
While lifestyle adjustments often manage exercise-induced acid reflux effectively, there are instances when medical consultation becomes appropriate. If acid reflux symptoms are persistent, severe, or do not improve despite implementing preventive strategies, it is advisable to speak with a healthcare professional. Seek medical attention if you experience red flag symptoms such as difficulty swallowing, unexplained weight loss, frequent chest pain, or a sensation of food getting stuck. These symptoms could indicate a more serious underlying condition that requires medical evaluation and treatment.