Why Does Running Cause Acid Reflux and What to Do About It
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Time to read 3 min
Introduction
When running causes acid reflux, the burning sensation in your chest or the sour taste in your throat can ruin your workout and extend your recovery time.Â
In this blog, we will break down how running can trigger acid reflux, explain what is happening in your body, share simple ways to prevent it, and explore treatment options.
Acid Reflux
Acid reflux happens when stomach acid flows back into the esophagus, triggering heartburn, chest pain, or a bitter taste.
Occasional reflux is normal, but when running causes acid reflux frequently, you may need to adjust your training, nutrition and consider seeking medical advice.
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How Running Causes Acid Reflux
1. Increased Intra-Abdominal Pressure
Every time your foot hits the ground while running, it creates pressure in your belly. This pressure can push food and acid up from your stomach. If the muscle that keeps acid in your stomach gets too much pressure, it can cause acid reflux
2. Delayed Gastric Emptying
When you run, your body sends more blood to your muscles and less to your stomach. This slows down digestion, so food and acid stay in your stomach longer. That buildup can put pressure on the valve that keeps acid down, causing the acid to rise up.
3. Physical Jostling
With every step you take, your stomach contents bounce around. That 'sloshing' makes acid reflux more common during running than during gentler activities like walking or yoga.Â
The effect gets worse when you are running fast or on uneven ground, especially during hill repeats or speed workouts.
Common Triggers and Risk Factors
Eating spicy or high-fat foods right before a run can make acid reflux worse. These foods relax the muscle that keeps stomach acid down, so it’s easier for acid to rise up when you’re running.
Acidic drinks (coffee, energy drinks, citrus juices) irritate the esophagus, increasing the chance that running causes acid reflux.
Large meals within three hours of running overload the stomach, making running causes acid reflux almost inevitable.
Tight waistbands or compression gear squeeze the abdomen, adding pressure making the reflux worse.
Prevention Strategies to help with Acid Reflux
Although running causes acid reflux for many, the following steps can help reduce flare-ups:
1. Meal Timing and Food Choices
- Finish a low-fat meal 2 to 3 hours before your run to minimize acid reflux through running.
- If you need a snack 30-60 minutes before running, choose easy-to-digest, low-acid options like bananas or oatmeal.
- Avoid chocolate, tomato-based sauces, citrus, and caffeine.
Still want to have that morning coffee?
2. Hydration Tips
- Sip small amounts of water or dilute electrolyte drinks, rather than gulping large volumes, to prevent running causes acid reflux.
- Replace acidic energy drinks with water, herbal tea, or diluted coconut water to reduce acid reflux flare-ups.
- After your run, enjoy warm ginger or chamomile tea to soothe the esophagusÂ
3. Form and Gear Adjustments
- Keeping an upright posture with a slight lean from the ankles helps reduce abdominal compression
- Slowing your pace on steep hills can help with flare-ups since uphill and downhill jostling can trigger them.
- Wearing breathable, supportive apparel that is not tight around your waist also helps
Treatment Options
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If you’re experiencing acid reflux while running, addressing your triggers is just the first step.
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Natural Remedies
- Chew sugar-free gum post-run to boost saliva production and neutralize acid.
- Drink ginger or chamomile tea to calm the digestive tract and ease refluxÂ
- Practice breathing exercises or gentle yoga stretches after your workout to relax the diaphragm.
Key Takeaways
Running causes acid reflux through elevated abdominal pressure, delayed gastric emptying, and physical jostling.
Proper meal timing, low-acid snacks, and cautious hydration prevents acid reflux while running
Adjust running form and avoid tight gear to minimize abdominal compression
Support your digestive system with healthy habits and Claisen
Frequently Asked Questions
Why do I get acid reflux when I run?
Running increases pressure in your abdomen and makes your stomach contents move around. This can cause acid to rise up into your esophagus, especially if you have eaten recently or had trigger foods.
How long should I wait after eating before running?
Try to wait 2–3 hours after a meal before running. This gives your body time to digest and reduces the risk of reflux.
Does the type of workout matter?
Yes. High-impact runs, like sprints or hill workouts, increase the chances of reflux more than low-impact activities like jogging, walking, or swimming.
Is it better to run on an empty stomach if I get acid reflux?
Some people find it helpful to run on an empty stomach or after a light snack like a banana or toast.
