Burping while you run isn’t always a controllable phenomenon, as much as you might wish it were. Changes that take place in your body as you exercise can cause burping. Being aware of this fact can help set your mind at ease. If you burp while exercising, you don't necessarily need to worry that you have a serious medical condition.
Exercising increases the amount of pressure in your stomach and upsets the function of the muscle that joins your esophagus and stomach, which leads to GI symptoms including burping. Other factors can also increase the chances you’ll experience a release of gas during a workout.
1. You're Swallowing Too Much Air
Breathing through your mouth occurs more during exercise, so swallowing air is not uncommon. Swallowing air is so ordinary it even has a scientific name: aerophagia.
Swallowed air mostly ends up in your esophagus, and it’s not unusual. It’s also common to swallow air while drinking, which you’re likely doing while running. Combining fluid intake while running creates a perfect storm for burping.
Rapid breathing can cause you to swallow too much air as well. This can happen when your pace intensifies.
How to Fix It
To help prevent swallowing too much air and burping, take your time hydrating during your run. While it's tempting to guzzle down your water or sports drink, being mindful of the speed at which you're drinking can help keep your belching at bay.
Additionally, focus on your breathing while exercising to avoid burping, making sure to breathe from your diaphragm.
2. Your Body Can't Break Down Certain Foods
The food you eat can be another cause of burping while running. You can experience a buildup of gas when your digestive system can't break down food components such as lactose. This gas can then gets burped up during strenuous activity.
Foods and drinks that produce or trap gas in the digestive tract, such as beans, onions, sodas, and some artificial sweeteners can also contribute to excessive burping while exercising.
How to Fix It
Everyone tolerates certain foods differently, so it's important to experiment with pre-run snacks to see what works for you. Generally, snacks consisting of easily digestible carbs, like bananas, crackers, cereal, applesauce, pretzels, or white bread are ideal to eat about 30 minutes before a run. If you’re eating a larger meal, make sure to do so at least two to three hours before your workout, to lessen the chances of belching.
If you're not sure what foods may be causing your problem, consider talking with a registered dietitian (RD) to come up with a nutrition plan that's right for you. Check out the Academy of Nutrition and Dietetics database to find an RD based on their specialty, location, language, insurance, and payment options.
3. You Have GERD or Silent Acid Reflux
Two common conditions might also cause your burping while working out: GERD or silent reflux. GERD, short for gastroesophageal reflux disease, occurs when the muscle at the end of your esophagus doesn't function as it should, allowing stomach contents and acid to flow back up into your esophagus. Symptoms are often concentrated in the chest and upper belly, though it can also affect the throat.
Laryngopharyngeal reflux occurs when the dysfunctional muscle allows stomach acid to flow back up your esophagus into your larynx and throat. This condition is often referred to as “silent reflux” because it typically lacks chest-area symptoms.
If you run too soon after eating, reflux symptoms can be triggered. Both conditions can cause increased swallowing, which in turn can cause excessive burping.
How to Fix It
Wait a few hours between eating and exercising. If you've just eaten a large meal, don't go for a run until three or four hours later. If you've just eaten a smaller meal or snack, it's recommended to wait one to three hours before working out.
If you suspect GERD or silent reflux, make an appointment with your doctor to get a diagnosis and treatment plan.
When to Be Concerned
If you've tried the above advice and you’re still burping during your workout (or burping after exercise continues), or if you have other symptoms such as abdominal pain, blood in your stool, chest discomfort, weight loss, or loss of appetite, talk to your doctor.
You may have a gastrointestinal problem that is causing the burping and other symptoms. Often, lifestyle changes can make a difference. But in some cases, medication or surgical procedures may help.
The Takeaway
Burping during running could have a variety of causes, including swallowing excess air while exercising.
Certain foods can cause burping during exercise, such as carbonated beverages or foods with compounds that produce gas buildup in the GI tract.
Conditions such as gastroesophageal reflux disease (GERD) or laryngopharyngeal reflux (also called silent reflux) can also cause frequent burping.
If persistent burping during exercise is accompanied by other symptoms, like abdominal pain or weight loss, consult your doctor.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Ribichini E et al. Exercise-Induced Gastrointestinal Symptoms in Endurance Sports: A Review of Pathophysiology, Symptoms, and Nutritional Management. Dietetics. September 19, 2023.
Why Do I Get a Sore Throat When I Exercise? Mount Sinai. June 30, 2022.
Yuying Luo, MD, is an assistant professor of medicine at Mount Sinai West and Morningside in New York City. She aims to deliver evidence-based, patient-centered, and holistic care for her patients.
Her clinical and research focus includes patients with disorders of gut-brain interaction such as irritable bowel syndrome and functional dyspepsia; patients with lower gastrointestinal motility (constipation) disorders and defecatory and anorectal disorders (such as dyssynergic defecation); and women’s gastrointestinal health.
She graduated from Harvard with a bachelor's degree in molecular and cellular biology and received her MD from the NYU Grossman School of Medicine. She completed her residency in internal medicine at the Icahn School of Medicine at Mount Sinai, where she was also chief resident. She completed her gastroenterology fellowship at Mount Sinai Hospital and was also chief fellow.
A journalist and writer since 1987, Alex O'Meara has worked for the "Baltimore Sun," City News Bureau of Chicago, "Newsday" and NBC. Author of the healthcare expose, "Chasing Medical Miracles: The Promise and Perils and Clinical Trials," O'Meara has completed several marathons and holds a B.A. in English from Long Island University.
