I get them rarely, and what helps is deep, consistent breaths. The muscles that cramp during a stitch are the muscles involved in forced inhalation and exhalation. Proper breathing technique prevents them, but is often the first thing to go when we get tired.
Mine are usually from not being properly hydrated or pushing myself too hard.
4/10/13 10:10 A
it depends on where my side stitch it. If it is under my right rib, I know it is my falciform ligament being stretched by my breathing, so try this- breath in when you lift off of your left foot and breath out when you hit the ground with your right foot. It takes concentration, and it helps you from stretching the ligament so much. It always helps me, and I can do it without stopping running. If it is lower down on the right or left, I know it is just from something I ate and things moving around, so I pay attention to what I ate and don't do it again! But I keep running.
And if it is under my left rib, it hurts too much, and I have to slow to a walk for a while and it goes away for the rest of the run. Stinks to have to stop, but it hurts too much to keep going when it hurts here!
Hope my experiences help!
Fitness Minutes: (6,555)
4/10/13 8:19 A
My side stitches are generally breathing related...the legs are willing for 5 miles, the lungs are not :P. What helps is to focus on breathing out when the foot opposite the side stitch strikes the ground. It usually resolves in about a tenth of a mile or so.
My running cramps are food related. All I can have before running is white bread with some marmite, anything gives me horrible cramps which means running in pain.
Fitness Minutes: (66,181)
7,159 4/10/13 12:15 A
What helps me is not to go past my abilities- the body has many alarm clocks to say dial back the ego.. When I listened to my body and worked up to the large mileage life got more comfortable.. I now do a 5km every day at work as a traveling resthome helper and never think about it- everything else in my free time is extra..
I can't really answer your question, but I've been getting them lately when I'm taking my walks. I read that it happens more at high-intensity and when it does happen, to stop and bend over and focus on your breathing, and that should solve the problem. I haven't done that so I don't know if it helps (I have too many self-confidence issues to stand there and do that). I've been doing some research of my own and I seem to be getting them when I go walking right after I get something to eat with-in an hour or so of eating or drink right before I go out. I didn't seem to be getting them when it was cold out. I don't know of any of this helps at all...
Fitness Minutes: (818)
4/9/13 10:45 P
I have been running 5 days a week for about 3 months now and have not had any problem with side cramps. Suddenly, over he past 3 days, I've been experiencing pretty intense side cramps every day. I run between three and six miles a day, half on trails and half on road. I've noticed that I get them worse when jogging downhill, which sounds pretty common from the research I've done. I've done a bunch of research as to different causes, prevention and treatment of side stitched/ side cramps, but I'd like to hear from other runners about what works for YOU. Have you noticed a pattern in when you get them vs when you don't? Do you get more side cramps when you eat (or don't eat) certain foods? Do you get them when you eat or don't eat before a run? When you do get a side cramp, have you found techniques that work well for you to make them subside? Again, I've read up a lot on what the professionals say. I'd love to hear about YOUR personal experience.
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