Playing sports is one of the healthiest activities we can do to protect our body. However, it is quite common that, after starting to do certain exercises, especially aerobics, such as running, a stabbing pain appears in the stomach that makes it difficult to perform.

In fact, in many cases, it is necessary to stop and take a breath before you can continue because of how annoying it is. If it has happened to you and you have wondered why my belly hurts when running, keep reading this article and we will reveal why and what you can do to avoid it.

Why do I have punctures in the abdomen when running?

Flatus, also called in some countries as “glass” or “horse pain”, is a stabbing pain that can appear within a few minutes of starting any physical activity. This pain is more common when the activity carried out is aerobic, such as running, swimming, jumping or dancing. It is a pain that is usually located somewhere near the stomach, either above, below, to the side or even in an upper part near the ribs.

Flatus is a very annoying pain that arises on these occasions quite frequently. Despite this, even today there is no consensus among doctors when it comes to confirming what causes it. However, the main theories in this regard refer to the diaphragm, which could be overloaded when starting physical activity and suffer.

Pain in the lower abdomen when running – theories

There is a widespread belief that flatus would be the result of a kind of air pocket that is misplaced as a result of breathing too fast when starting sports activity. However, current theories state that this is not true, at least in the very simple explanation it gives of this problem. Apparently, the flatus would arise as a result of inflammation of a part of the diaphragm, which is the muscle that is responsible for expanding and contracting the lungs so that the air inside and out can be carried out in a natural way.

The problem would arise when, due to physical effort, the diaphragm would suffer, either due to a very prolonged activity, an activity that is carried out very quickly, due to the presence of food in the stomach, which would cause it to swell and pressure on the diaphragm or even due to swallowing air and going into the stomach , which would also cause the stomach to swell and press on the diaphragm, which would lead to the appearance of abdominal pain when running. In this way, it can be affirmed that a poorly placed air pocket could cause flatus or belly pain when exercising. But it cannot be said to be the only cause, so only one of many possible can be considered.

Is it dangerous to feel pain in the pit of the stomach when running?

Flatus, or belly pain when running, is considered more annoying than dangerous. Usually this pain subsides on its own after a few minutes and does not leave any side effects of any kind. Only, it could be considered dangerous in the event of significant damage to the diaphragm. However, in this case, the appearance of this pain would be more a symptom of previous damage than the cause of said damage, so it is not usually associated with a danger that requires healthcare.

However, when lower abdominal pain appears when running, it is best to slow down or stop if the pain is very severe. The most common will be that the flatus or stomach pain disappears on its own within a few minutes, showing that it would not pose any problem beyond a simple annoyance. However, if the pain persisted for a long time, you could always go to the emergency room for a deeper exploration to rule out any type of injury.

How to avoid flatus when running

The best way to avoid flatus or stomach pain when running is through proper prevention. In this sense, following the following tips will be a good way to prevent this annoying pain from occurring and, if it already appears, it will allow it to go away in less time:

  • Avoid running or doing physical activity on a full stomach or right after eating.
  • Avoid drinking water or other liquids in large quantities, it is better to hydrate continuously but in small sips.
  • Avoid clothing that is too tight or that hinders the normal expansion and contraction of the diaphragm.
  • Warm up properly before starting any physical activity.
  • In case of stomach pain appears when running, lean forward, stand, with your hands resting on your knees and breathe normally, which usually helps the pain stop in less time.


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