Abs feeling sore after a run? It’s likely abdominal fatigue from thoroughly working your core muscles hard. It’s fairly common to experience muscle soreness or stiffness, especially if you’re a new runner. But if the pain persists, it could be due to something more serious, such as an injury, or not properly fueling before, during, or after your runs.
If the pain persists, it could be due to an injury.
When you run, you’re primarily using your glutes, quads, hamstrings, calves, and hip flexors, but your abdominal and upper-body muscles are getting a workout, too.
Your core provides stability, keeps your body erect, and is a vital part of your movement. So it’s no wonder you may experience sore abs after a long run, especially if you’re a beginner or you’ve increased your distance or the intensity of your runs. In short, if your abs are sore after running, you’re likely working different muscles than you normally do.
If your abdominal pain lasts for a few days after a run, it’s possible something else is going on, such as a muscle strain or a hernia.
Muscle strains, or tears in your muscles, can happen if you don’t regularly work out these muscles and they’re weak, you’re not warming up before your run, or you’re overworking them.
Symptoms of a muscle strain include:
- Bruising
- Muscle spasms
- Swelling
If you suspect a muscle strain, try icing the area or applying a warm compress.
You can also take nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen and aspirin to help with pain. However, it’s important to speak with a doctor before doing so. Some NSAIDs may not be safe for people with certain health conditions or when they’re taken in addition to other medications.
While muscle strains typically just require rest and some at-home treatments, it’s important to speak with your doctor or a physical therapist if the pain persists.
Persistent pain may also be a sign of a hernia. Symptoms include:
- A lump or bulge in the affected area
- Constipation
- Nausea
- Vomiting
If you believe you have a hernia, talk with your doctor about potential treatments and next steps. Hernias do require treatment by a doctor.
Sometimes abdominal pain after running isn’t muscle-related at all.
Dehydration can cause cramping and diarrhea, especially if you’re in need of fluids and electrolytes. Sensitivity to certain foods and working out in the extreme heat can also cause pain and gastrointestinal discomfort.
If you’re regularly experiencing this type of stomach pain or GI discomfort, consider speaking with a nutritionist.
To prevent lower-ab pain after running, try out some preventive measures — namely, warming up and stretching.
Stretch and warm up for at least 6 minutes before you exercise. This can include calf stretches, light yoga, or walking, which can greatly reduce muscle stiffness and soreness and help prevent injuries. Activating your glutes before running can also help with hip and knee pain later.
To help strengthen your core and abdominal muscles (the likely reason you’re experiencing soreness), add some weight training and ab exercises, such as crunches or sit-ups, to the mix.
Finally, stay properly hydrated to replenish electrolytes lost in sweat, and try eating some protein after your workout to keep your energy levels up.
Rachel Green
Rachel Davis
Derek Schulz
Sophia Martinez
Dr. Amara Okafor