For the most part, people consider burping as harmless, which is probably why you don’t think much of the occasional belch or two. You can usually attribute it to something you drank, like a soda, or something you ate, like broccoli.
If it happens while you’re out clocking your miles for the day, you may take note of it, so you can make better dietary decisions the next time you run. This is a step in the right direction, but what you eat and drink Runners World; Aisha McAdams isn’t the only reason behind burping on the run.
Here, we break down all the potential causes of burping when running, and how to address them. Also, we explain when to consider reaching out to a doctor.
Why are you burping during or after exercise?
You’re Not Giving Your Food Enough Time to Digest
“When it comes to gas, abdominal pain, and burping, some of the foods that can impact this includes foods that are higher in fiber, fat, and protein, and beverages that contain fructose [for people who are sensitive to it],” says Yasi Ansari, R.D.N., C.S.S.D., sports dietitian, and spokesperson for the Academy of Nutrition and Dietetics. This could be anything from oats and avocados to carrots and artichokes, as these types of foods take longer to digest.
“One of the main reasons for this is that the body prioritizes the muscles’ needs during high-intensity training. There is more blood flow to the working muscles to support the demand for performance,” says Ansari. “Less blood flow to the gut during this time means less energy toward digestion and absorption of nutrients, which can lead to symptoms of GI discomfort such as gas, bloating, needing to run to the bathroom, and pain,” she adds.
This is why Ansari recommends sticking to simple carbs before your runs and saving foods that are higher in fiber, fats, and protein three to four hours Runners World; Aisha McAdams (you don’t have to avoid them entirely!). This will allow your body enough time to digest before your workout.
If you’re eating one to two hours before workout time, have a mini meal, like a granola bar and a piece of fruit, says Ansari. If you only have 30 minutes to spare, then she recommends going for just a piece of fruit, an electrolyte drink with carbs, an energy gel, or a gel alternative like a chew. These all digest quickly so you don’t have to worry about GI distress, and they give you energy to perform. Just remember it can take some time to find exactly what works best for you.
You Need to Go to the Bathroom
Believe it or not, burping could be a sign that you need to poop. “Sometimes when we are stopped up, that can slow digestion and/or make us burp more,” says Naturally when you run, you’re taking in more air because you’re Ph.D., M.P.H., R.D., senior clinical dietitian at the University of California, Los Angeles. To help move things along in your intestinal tract, she recommends enjoying a warm beverage in the morning like a cup of coffee or tea.
If you’re struggling to Mental vs. Muscle Fatigue: How They’re Different before an evening run, physical activity can bring on a bathroom break. Practicing a warmup routine with dynamic stretches or jogging up and down steps are two things you can do before your actual run to encourage yourself to go to the bathroom.
You can also try to apply pressure to your perineum—this is the area between your genitals and anus. This can help break up and soften stools for people who struggle with constipation. It might feel a little awkward, but its an option, if all else fails.
You're Swallowing Too Much Air
Naturally when you run, you’re taking in more air because you’re breathing harder. You also can take in more air while you’re drinking fluids on the run, especially if you're gulping down large amounts of it. When this happens gases can build up in the stomach and be released as a burp, says Hunnes.
To avoid this, Hunnes recommends staying hydrated throughout the day so you don’t feel like you have to gulp down large amounts of water Foods That Will Help You Poop Before a Run.
Monitoring your bathroom visits throughout the day can help you make sure you’re hydrated. For example, if you’re waiting too long to use the restroom and are not peeing often throughout the day—about every two to three hours is generally a good sign of adequate hydration—those are signs you should drink up, says Ansari.
When you use the bathroom, look at the color of your urine. It should be a light lemonade and not dark like apple juice, she adds.
You Have a Medical Condition
Something as small as a burp could signal a medical condition like acid reflux a.k.a. GERD, a common health condition that causes the contents of the stomach to flow up to the esophagus.
“For each person, acid reflux might look a little different,” says Ansari. “For some it might feel like there’s this burning sensation right in the chest. Some people might experience the burping. Others might experience abdominal pain.”
If you’ve been diagnosed with GERD, Ansari recommends you schedule runs three to four hours after meals, and limit high-fat foods, like some nuts and nut butters, before a run dairy A Runner’s Guide to Treating Lower Back Pain coffee. Chewing foods well and eating in a stress-free environment may also help, she says. (That might mean not A Runner’s Guide to Treating Lower Back Pain!)
Burping could also stem from runner’s stomach, which is exercise-induced GI distress that usually effects endurance athletes. Those who experience this may feel Nutrition - Weight Loss or anxiety, symptoms similar to stress, while preparing for an intense training session or at the beginning of a run, Ansari explains.
To figure out the root cause of your burping, it’s important to reach out to a medical professional, like your doctor or a gastroenterologist, who can evaluate your symptoms and eating habits to confirm the issue, particularly after eliminating all of the reasons above.
Monique LeBrun is a health and fitness editor who is based in Easton, Pennsylvania. She covers a wide range of health and wellness topics, with a primary focus on running performance and nutrition. Monique is passionate about creating content that empowers runners to become the best versions of themselves. As an avid runner and parent, she loves spending time outdoors with her daughter, who often accompanies her on weekend runs as her personal mini run coach.
