Ever tried to push through a race with heartburn?
Not fun at all.
But hey, if you’ve been dealing with acid reflux while running, you’re not alone. I’ve had my share of gut-wrenching moments. (And no, I’m not talking about the miles. I mean actual gut problems.)
Here’s the deal: heartburn during a run can suck the life out of you. You’re trying to hit that pace, feeling good, and suddenly—BOOM—your stomach turns on you. That burning sensation in your chest, the regurgitation, the sudden halt in your stride because your body’s saying “Nope.” So, what’s the fix?
In this post, I’m going to show you how to prevent and treat heartburn while running—without giving up your favorite sport. By the end, you’ll know how to run hard without worrying about heartburn making you slow down.
What is Acid Reflux (and Why Does It Happen While Running)?
Heartburn is just a fancy term for that gnawing, fiery sensation that happens when stomach acid finds its way up into your esophagus. And no, it’s not a heart attack. But it sure feels like one when you’re in the middle of a run, right?
This whole acid reflux thing usually happens when the valve that keeps stomach acid where it belongs gets a little too relaxed. Running, with all its bouncing and core engagement, can be like an all-you-can-eat buffet for that pesky acid, pushing it right up where it shouldn’t be.
What’s Going On Inside Your Body When You Run and Get Heartburn?
When you’re running, especially those high-impact strides, the last thing your digestive system wants is a workout. The muscles in your stomach that usually keep acid down are like, “Nah, I’m good,” and let that acid sneak up into your throat. Add some jostling and you’ve got a recipe for disaster. Plus, if you’re still trying to digest food while running, you’re basically asking for trouble.
Why Does Running Make Heartburn Worse?
Here’s the kicker: running messes with digestion. You’re getting that blood flow to your muscles and away from your stomach, which is already working overtime to process whatever you ate. Running also messes with your body’s position—especially when you’re hunched over or breathing hard—and all that can make the acid climb higher than it should. It’s like your stomach’s trying to escape your body and make its way up to your chest. Not exactly ideal, right?
How to Treat Heartburn While Running—Because Who Has Time to Stop?
First off, if you feel the burn creeping in, try not to panic. I know, easy for me to say, right? But seriously, don’t stop running unless you have to. You don’t need to call it quits just yet. Instead, slow down, take deep breaths, and maybe try running at a less intense pace. Keep some water on hand too, not too much though, or you’ll just slosh it around. I always tell my clients—hydrate smart, not dumb.
The Real Trick: Prevention
So, how do you stop heartburn before it even starts? First, let’s talk food. You’ve gotta lay off the Four C’s—Citrus, Caffeine, Carbonated drinks, and Chocolate—before you run. Seriously, these are the big troublemakers. And, if you’ve had a heavy meal, don’t even think about lacing up right after. Give your stomach some time to settle before you hit the pavement. A light snack 30-60 minutes before your run should do the trick, but nothing too heavy.
Eat the Right Stuff
Now, I know we all love a good post-run snack (or pre-run, whatever). But if you’re serious about avoiding heartburn, eat something that’s not going to trigger the acid factory in your stomach. A banana with peanut butter? Perfect. A small bowl of whole-grain cereal? Solid. Avoid the heavy, greasy stuff that will just sit in your stomach like a rock. Keep it light, and your stomach will thank you.
Time It Right
Listen, if you’re planning on running, give your stomach time to digest your meal. That means no heavy meals 2-3 hours before a run. And don’t try to run on an empty stomach either—because guess what? That’s going to make your acid reflux way worse. So, balance it out, find what works for you, and stick with it.
Hydration is Key—But Don’t Go Overboard
Now, I’m not saying you should run a marathon with a dry throat. Drink water, but don’t overdo it. Too much water in your stomach before you run is just as bad as eating a huge meal. Aim for just enough to stay hydrated without feeling like you’re carrying a water balloon in your stomach.
Loose Clothes, Please
Compression gear has its place, but if you’re prone to acid reflux, tight clothes around your stomach are the last thing you need. You want freedom for your gut to digest properly without getting squished. Opt for loose-fitting gear that won’t make you feel like you’re wrapped in a tight plastic bag. Your stomach (and your running) will thank you.
Medications—When You Need Them
Alright, let’s get real. Sometimes, it’s not about mindset or timing—it’s about a little chemical help. Antacids. If you’ve ever popped a Tums before a race, you know what I’m talking about. Sometimes, you just need to give your stomach some relief so you can get through the run without feeling like you’ve swallowed a lava lamp. I’ve had my share of times where Tums were my best friend before heading out. They’re quick, easy, and don’t take long to kick in. Gaviscon, though? That stuff’s a game-changer if you want a bit more of a buffer between you and the pain. I used to keep a bottle in my bag for long races. Nothing beats that moment when you feel the burn creeping up, pop a little, and bam—relief.
But don’t go relying on them every run, okay? They’re for emergencies. If you find yourself popping Tums before every long run or race, you might want to talk to a doc about long-term solutions—because, spoiler alert, you don’t want to live on Tums.
Do Not Stop Running
Heartburn sucks. It really does. But do NOT let it stop you from hitting your goals. Just because you get heartburn during a run doesn’t mean you need to stop running altogether. Remember, exercise helps reduce GERD symptoms in the long run, so don’t give up on your fitness just because of a little acid. Stick with it, adjust your routine, and keep moving forward.
Final Thoughts
Heartburn while running isn’t the end of the world, but it can sure feel like it. Just like any injury or setback, you’ve got to learn how to work with it, not against it. If you’re smart about what you eat, when you eat, and how you run, you can keep that heartburn at bay. Don’t let it take you down.
So, next time heartburn tries to crash your run, take a deep breath, adjust your game plan, and get back at it. You’ve got this.
Keep running strong,
David D.