Can You Run With Acid Reflux?

Acid reflux can occur at the least expected times. It often worsens during certain exercises like cardio exercises, running, and jogging.

If you’ve ever had acid reflux, you would agree that it is a very discomforting condition.

The burning sensation or feeling of fire in your chest or stomach can be uncomfortable.

For a fitness enthusiast, acid reflux is relatively common, but should this condition deter you from your workout?

Here’s all you need to know.

What Is Acid Reflux?

Upon swallowing food, it naturally passes from the throat to the esophagus, and then through an opening in the stomach.

This opening usually closes once the food passes through.

If it doesn’t, acid from your stomach may enter through the opening and travel back into your esophagus and to your throat.

Under normal circumstances, this should not happen. When it does, it is commonly called acid reflux.

The medical term for this is gastroesophageal reflux (GERD).

When stomach acid flows back up into the esophagus, it causes a burning sensation in the chest and throat.

This is also commonly called heartburn, although it has nothing to do with your heart.

What Are the Symptoms Associated with Acid Reflux While Running

Symptoms of acid reflux include:

• Heartburn: A burning sensation in the chest that may extend to the throat and neck.
• Regurgitation: The feeling of stomach acid or food backwash into the throat or mouth.
• Difficulty swallowing: A feeling of lump in the throat like food is stuck in the throat or chest.
• Nausea: queasiness or an urge to vomit.
• Hoarseness or raspy voice.
• A persistent cough
• Shortness of breath: Difficulty breathing, especially during exercise.
• Generally uncomfortable feeling in the stomach.

Why Does Acid Reflux Occur While Running?

If you’re prone to acid reflux while running, it has to do with the nature of the exercise.

Among a range of activities, running is found to induce the most acid reflux in study participants.

This is based on a study published in the Journal of the American Medical Association.

Running and, in fact, any exercise can increase pressure on the abdomen.

This causes stomach contents to be pushed upward into the esophagus causing acid reflux symptoms.

Additionally, the jostling motion of running can cause stomach contents to slosh around and aggravate the condition further.

This can make your morning run highly uncomfortable.

Inhaling air while doing a high-impact exercise like running may also loosen up the lower esophageal sphincter.

This pushes acid up into the esophagus.

Can You Run with Acid Reflux?

While it may be possible to run with acid reflux, it may not be advisable.

Running can worsen the symptoms and lead to other complications.

Besides, running on a treadmill can be challenging if you have acid reflux.

The jarring and bouncing movements of running on a treadmill can aggravate this condition.

It can lead to more discomfort and potentially damage the lining of the esophagus.

It has also been proven that intense exercise may worsen GERD.

How to Prevent Acid Reflux While Running

How do you avoid the discomforting feeling of acid reflux without giving up your routine exercise activity?

If you commonly experience acid reflux during or after running on a treadmill, these are ways to alleviate your symptoms.

Generally, good dietary habits can go a long way in managing acid reflux.

A few lifestyle changes are worth trying before resorting to drugs or medication.

Avoid Eating Before Your Run

Your pre-workout habit could be the reason for your acid reflux.

Eating before working out can increase the amount of stomach acid in your system.

If you have a full stomach, it places pressure on your sphincter. This is the ring of muscle between the esophagus and stomach.

To reduce the likelihood of reflux symptoms, refrain from eating a heavy meal or snack immediately before your workout.

Some experts recommend not eating two to three hours before a run.

Avoid Triggering Foods

It may take a while to study your diet to discover the problem.

Chocolate, citrus juices, caffeinated or carbonated drinks, and spicy or fatty foods can increase the risk of acid reflux.

The National Heartburn Alliance advises opting for foods low in protein, fat, and in carbohydrates.

Low-acid foods can have beneficial effects on the symptoms of reflux.

Adding food with bitter flavors to your diet or eating something soothing before your run can also help manage reflux.

Stay Hydrated

It is advisable to drink plenty of water before, during, and after your workout.

Staying hydrated can help reduce the production of stomach acid.

While it’s very important to stay hydrated, how you choose to drink also matters.

Sipping water rather than gulping it down may be more effective for neutralizing acid reflux symptoms.

Keep Your Portions Small and Chew Properly

Overloading the stomach while eating can lead to acid reflux. Consider reducing the portions of your meals.

This would make it much simpler for your stomach to process the meal. Also, it’ll be less prone to flow upward when you exercise.

Keep Your Body Upright

Lying down flat after eating is a common no-no, and it can make your symptoms worse.

Opt For Low-Impact Exercises

Modifying your workout might be key to alleviating your symptoms.  High-intensity workouts are known to worsen acid reflux symptoms.

Consider decreasing the intensity of your workout. Otherwise, you can choose a different form of exercise.

Not all forms of exercise will create acid reflux symptoms.

Find alternative exercises that work for you by talking to your fitness instructor about them.

For instance, you may want to consider walking instead of running or jogging.

Walking has been confirmed to have similar health benefits to running while putting less stress on your body.

Wear Loose-Fitted Clothing

Tight clothing while exercising could be contributing to your heartburn.

It could be that your waistband is too fitted, therefore putting pressure on your stomach.

It might help to ditch those compression tights for a larger, more comfortable fit.

Take Medication

Over-the-counter antacids, proton pump inhibitors, and other acid-reducing medications can help alleviate symptoms of acid reflux.

They can neutralize the acid and provide immediate relief.

NOTE

It’s better to speak with your doctor about which medication may be right for you.

Speak to Your Doctor

The above are short-term solutions to the symptoms of acid reflux.

If medications don’t bring lasting relief, it might be time to see your doctor.

Especially if your symptom occurs two or more times a week.

Speak with a healthcare provider about any concerns or questions you may have.

Your healthcare provider may also recommend medications to reduce acid reflux symptoms and some lifestyle modifications, such as

• Avoiding trigger foods and beverages
• Avoiding lying down for several hours after eating.
• Losing weight if necessary, depending on the severity of the condition.

Bottom Line

Keep exercising. Acid reflux does not necessarily have to disrupt your run or keep you from running.

Running has many benefits, and exercising is better than lazing around on the couch.

Exercise is key to living a happier, healthier life. Ultimately, the trick is to listen to your body and manage your condition effectively.

Adjust your workout routine as needed to avoid aggravating your acid reflux symptoms.