Running With the Runs: Essential Tips for Exercising with Crohn’s Disease & IBS

Getting the blood pumping is one of the best feelings—unless your gut has other plans. For those of us living with Crohn’s or IBD, working up a sweat can feel like a ticking time bomb. Running without a spare change of underwear? Not ideal.

But despite the challenges, exercise can be very beneficial in managing symptoms, reducing stress, and improving quality of life—if done right. This article covers how to exercise safely and effectively with Crohn’s and IBD.

Take it slow

When you finally start feeling better after a flare, it’s tempting to jump headfirst into a new routine. But overtraining early on increases your risk of burnout—and even relapse. Start slow. Build consistency before intensity.

Tips:

• Listen to your body. Rest when sore. Stop if you feel pain.

• Plan your workouts for the week to stay intentional and avoid overdoing it.

Once you have a proper routine down, don’t forget about one of the most overlooked aspects of overall health and exercise…hydration.

Hydration

Hydration is essential, but especially so when exercising. Crohn’s patients are at a higher risk for becoming dehydrated due to chronic diarrhea, which depletes the body of fluids. 

Tips:

• Bring a water bottle to the gym.

• Continue drinking water throughout the day, not just before your workout. Carry a water bottle around if it helps you remember to drink.

• Shoot for 6-8 glasses of water a day (around 2 liters). This will vary based on your weight and level of activity.

• Avoid caffeine around workout time and watch for signs of dehydration.

  
  

Types of Exercise

There are many ways to move your body—strength training, cardio, HIIT, flexibility, and balance work. With Crohn’s or IBD, it’s crucial to choose what feels good for you. Not every workout is worth powering through.

Tips:

• If strength training causes pain, reduce weight or switch to resistance bands or mobility work.

• Set realistic goals—and be flexible with them.

• Don’t get discouraged by slow progress. Exercise also builds mental resilience and reduces stress.

  
  

Walking is King 👑

Walking doesn’t get the credit it deserves. Often dismissed as an “easy” or “old person” activity, it’s actually one of the most versatile and beneficial forms of exercise—especially for people with Crohn’s or IBD.

Regular walking can:

• Reduce stress

• Aid digestion (especially after meals)

• Improve sleep

• Boost energy

• Support heart health

• Protect joints and muscles

Tips:

• Walk at the same time every day—before work, on your lunch break, or after dinner.

• Try a guided walking meditation, or go tech-free and tune into your surroundings.

• Post-meal walks are especially helpful for digestion and bloating.

  
  

Final Thoughts

Living with Crohn’s or IBD means constantly adapting—but it doesn’t mean giving up on movement. With patience, planning, and flexibility, exercise can become a safe, empowering part of your healing journey. Even if you start with a short walk, you’re moving in the right direction.