Heartburn, also called acid reflux, can occur if the sphincter located between the stomach and esophagus is weak or too relaxed and allows stomach acid to wash upward. Exercise can trigger heartburn, confirmed by a 1989 study published in the Journal of the American Medical Association (JAMA). The study found that running causes more acid reflux than weight lifting or bicycling. Fortunately, there are ways to prevent heartburn when running.
Instructions
1. Avoid running when you have a full stomach. Eat your full meal at least two hours before running, or you may want to experiment with having a light snack closer to running time.
2. Because heartburn can be triggered by certain foods, it's best to avoid those foods before a run. Foods that the American Gastroenterological Association (AGA) recommends avoiding include fried or fatty foods, chocolate, peppermint, tomato sauce, ketchup, mustard, vinegar, citrus fruit, alcohol, coffee and carbonated beverages. The AGA also recommends keeping a food diary so you can identify foods that seem linked to your heartburn episodes, because everyone's experiences are different.
3. If you need to take a pain reliever before running, take acetaminophen (Tylenol) rather than anti-inflammatory medicines such as aspirin or ibuprofen, as advised by the AGA.
4. Take an antacid before running, or bring one along and chew it at the first sign of heartburn. You also can use baking soda as an antacid. Thoroughly dissolve 1/2 tsp. to 1 tsp. of baking soda in one cup of water and drink that before running.
5. Wear loose clothing when running. In particular, avoid tight clothing around your abdomen, as that can increase the risk of acid reflux.
Tags: before running, acid reflux, baking soda, when running