If you’ve ever gone out for a run and felt that telltale burn in your chest or throat, you’re not alone. Reflux (also known as heartburn or GERD) is surprisingly common in runners—and when it hits, it can turn a great workout into a miserable one.
Here’s what causes it, how it shows up for athletes, and what you can do to keep logging miles without the burn.
Why Runners Are Prone to Reflux
Running increases intra-abdominal pressure and jostles your digestive system. Combine that with the wrong meal or poor timing, and stomach acid can easily creep back into the esophagus.
Common triggers include:
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Eating too close to your run
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High-fat or acidic meals
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Running at high intensity or on a full stomach
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Taking NSAIDs like ibuprofen pre-run
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Hormonal shifts, especially in midlife athletes
Endurance running also slows digestion because blood flow is prioritized to muscles—not your stomach. That delay means food sits longer, increasing reflux risk.
Common Symptoms of Reflux in Runners
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Burning in the chest or throat
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Burping or regurgitation mid-run
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Sour taste in the mouth
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Bloating or nausea
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Shortness of breath when symptoms are intense
If these sound familiar, you’re not imagining it—and no, it’s not just something you have to push through.
How to Adapt Your Running Routine to Minimize Reflux
1. Adjust Meal Timing
Finish solid meals 2.5 to 3 hours before running. If you’re running early and don’t have time for a full meal, go for a small, low-fat, low-fiber snack like:
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A banana
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A couple graham crackers
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A fruit pouch
2. Be Smart About Pre-Run Foods
Avoid these 2–3 hours before your workout:
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Coffee (especially black or acidic roasts)
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Citrus or tomato-based foods
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High-fat meals (cheese, creamy sauces)
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Chocolate or peppermint
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Spicy foods
3. Choose Your On-the-Run Fuel Wisely
Some sports nutrition products can trigger or worsen reflux. Try:
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Low-acid drinks like Tailwind or Maurten
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Small sips instead of gulps
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Avoiding carbonation entirely
4. Hydrate Strategically
Dehydration makes reflux worse. Aim to be well-hydrated before you run—but avoid chugging large amounts of water right before you head out.
5. Fix Your Posture
Running tall with a relaxed belly and neutral pelvis (like in ChiRunning form) can reduce pressure on your stomach and diaphragm. Avoid hunching or crunching forward, especially on hills.
6. Stay Upright After Eating
No lying down after meals, slouching on the couch, or bending into deep forward folds. Give gravity a chance to help keep acid where it belongs.
7. Talk to Your Doc About OTC Support
Some athletes use antacids or H2 blockers (like Pepcid) preventively before long runs, especially if reflux is predictable. Check with your healthcare provider first, especially if you’re on other medications.
A Note for Masters and Menopausal Athletes
Reflux often worsens during perimenopause and postmenopause. Estrogen helps maintain gut motility and tone in the lower esophageal sphincter, and when it drops, reflux risk rises.
If reflux is new or more frequent, it’s worth checking in with your provider—especially if it’s affecting sleep, workouts, or your ability to fuel.
Reflux doesn’t have to sideline your training. With a few strategic tweaks to your nutrition, timing, posture, and fueling plan, you can stay consistent with your running while keeping symptoms at bay.
It’s not just about avoiding discomfort—it’s about giving your body the conditions it needs to perform, recover, and enjoy the run.