Running with Acid Reflux: Tips to Avoid Discomfort

Running is a great way to stay healthy and fit, but for those who suffer from acid reflux, it can also be a source of discomfort. Acid reflux, also known as gastroesophageal reflux disease (GERD), is a condition in which stomach acid flows back into the esophagus, causing a burning sensation in the chest and throat. This can be exacerbated during physical activity, making it challenging for runners to maintain their training regimen. In this article, we’ll explore some tips to help runners with acid reflux avoid discomfort and stay on track with their running goals.

Understanding Acid Reflux and Running

Acid reflux occurs when the lower esophageal sphincter (LES), a muscular ring that acts as a valve between the esophagus and the stomach, doesn’t close properly, allowing stomach acid to flow back up into the esophagus. The symptoms of acid reflux include a burning sensation in the chest and throat, regurgitation, and difficulty swallowing. Running can exacerbate these symptoms by increasing the pressure on the LES, causing stomach acid to rise higher up in the esophagus.

 

The Main Symptoms Of Acid Reflux When Running

Acid reflux, also known as gastroesophageal reflux disease (GERD), can cause uncomfortable symptoms when running. These symptoms occur when stomach acid flows back up into the esophagus, causing irritation and inflammation. The main symptoms of acid reflux when running can include:

Heartburn: A burning sensation in the chest and throat is the most common symptom of acid reflux. This discomfort can be exacerbated during physical activity, as the pressure on the abdomen increases.

Regurgitation: Acid reflux can cause food or liquid to come back up into the mouth, leading to a sour or bitter taste.

Difficulty Swallowing: Acid reflux can cause a feeling of tightness or discomfort in the throat, making it difficult to swallow.

Hoarseness or Sore Throat: Irritation and inflammation of the esophagus can lead to hoarseness or a sore throat, particularly after exercise.

Cough: Acid reflux can cause a persistent cough, particularly at night or after eating.

It’s important to note that not everyone with acid reflux experiences these symptoms, and some individuals may only experience symptoms during physical activity. If you’re experiencing persistent or severe acid reflux symptoms, it’s important to consult with a healthcare professional for guidance and treatment options.

 

How To Avoid Acid Reflux When Running

Fortunately, there are several strategies that can help to avoid acid reflux when running. Here are some tips to consider:

Avoid Trigger Foods: Certain foods can trigger acid reflux symptoms, so it’s important to avoid these foods before running. Examples include spicy or fried foods, caffeine, alcohol, and citrus fruits. If you’re unsure what foods trigger your symptoms, try keeping a food diary to identify patterns.

Eat a Light Meal: Running on an empty stomach can increase the risk of acid reflux, but eating a heavy meal before running can also be problematic. Instead, aim to eat a light meal or snack a few hours before running. Avoid eating too close to your run, as this can increase the risk of symptoms.

Stay Hydrated: Dehydration can worsen acid reflux symptoms, so it’s important to stay hydrated before, during, and after your run. Drink plenty of water and avoid sugary or acidic beverages.

Wear Loose-Fitting Clothing: Tight clothing can increase pressure on the abdomen, which can exacerbate acid reflux symptoms. Wear loose-fitting, breathable clothing when running to minimize pressure on the stomach.

Modify Your Running Routine: High-intensity running can increase the risk of acid reflux, so consider modifying your routine. For example, try incorporating lower-intensity activities like yoga or walking, or slowing down your pace when running.

Use Medication: Over-the-counter antacids can help to reduce acid reflux symptoms when taken before running. However, it’s important to speak with a healthcare professional before using medication, as some can have side effects or interact with other medications.

Overall, the key to avoiding acid reflux when running is to be mindful of your diet and lifestyle habits. By avoiding trigger foods, eating a light meal, staying hydrated, wearing loose-fitting clothing, modifying your routine, and using medication when necessary, you can reduce the risk of acid reflux symptoms and enjoy a comfortable and effective running experience.

 

Tips for Running with Acid Reflux

If you suffer from acid reflux and enjoy running, there are several strategies you can use to minimize discomfort and continue to pursue your fitness goals. Here are some tips to help you manage acid reflux while running:

Avoid Trigger Foods and Beverages
Certain foods and beverages can trigger acid reflux symptoms, such as coffee, chocolate, spicy foods, and citrus fruits. Avoiding these trigger foods and beverages can help to reduce the frequency and severity of acid reflux symptoms.

Eat a Light Meal or Snack Before Running
Running on an empty stomach can increase the risk of acid reflux, as the stomach acid has nothing to digest. However, eating a heavy meal before running can also increase the risk of acid reflux. Eating a light meal or snack, such as a banana or yogurt, an hour or two before running can help to reduce the risk of acid reflux symptoms.

Choose Running Clothes Wisely
Tight-fitting clothing can increase pressure on the LES, exacerbating acid reflux symptoms. Choose loose-fitting clothing, such as a breathable tank top and shorts, to minimize pressure on the abdomen.

Stay Hydrated
Drinking plenty of water before and during your run can help to dilute stomach acid and reduce the risk of acid reflux symptoms.

Slow Down or Take Breaks
High-intensity running can increase the pressure on the LES, making acid reflux symptoms worse. If you’re experiencing discomfort, slow down or take breaks as needed to allow your body to adjust.

 

Studies on Acid Reflux and Running

Several studies have explored the relationship between acid reflux and physical activity, including running. A study published in the American Journal of Gastroenterology found that exercise can exacerbate acid reflux symptoms in some individuals, particularly those with pre-existing GERD. However, another study published in the Journal of Gastroenterology and Hepatology found that regular exercise can actually help to reduce the severity and frequency of acid reflux symptoms in overweight and obese individuals.

In conclusion, running with acid reflux can be challenging, but with some careful planning and preparation, it’s possible to manage symptoms and continue to pursue your fitness goals. By avoiding trigger foods and beverages, eating a light meal or snack before running, choosing loose-fitting clothing, staying hydrated, and slowing down or taking breaks as needed, you can reduce the risk of acid reflux symptoms and enjoy a comfortable and effective running experience. If you’re experiencing persistent acid reflux symptoms, it’s important to consult with a healthcare professional for guidance and treatment options.