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jogging/ Running - Side stitch pain and breathing



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STARLIGHTSHADOW
SparkPoints: (10,720)
Fitness Minutes: (9,521)
Posts: 294
4/15/13 11:38 A

Congratulations on your mile! emoticon

When I started out hop-limp-running again after rehab, I had to adapt my breathing to my changed stride and new way of distributing my weight when running (I used to run "close to the ground", not much bouncing, rather long, fluid strides from the mid-forefoot, now I bounce a lot more because one knee doesn't bend like it used to). I found that what helped me was switching my breathing rhythm to uneven numbers so the inhale/exhale wouldn't always be on the same foot. Switching up every two-three inhales (just exhaling for a beat longer to make the switch) was magic for me. Now there are no more side-stitches, and my abdominals feel stronger too (might be subjective, though).



CCBULLDOG
Posts: 611
4/15/13 10:19 A

congrats on your full mile!!!! I had the same problems when I first started. Hang in there!!!



JGIRL5799
Posts: 538
4/15/13 9:40 A

Update, Update, had to tell you all that I tried jogging again and those side pains hit !! I tried those suggestions and they did work perfectly!!!!!!!!!!!! It was amazing and I was able to go a full mile without pains for the rest of the time!

the breathing method I tried new was the three in and three out.. that seemed to work best and in my nose and out my mouth.. I just have to remember that and I brought new shoes too that seemed to help as well

A FULL MILE! Usually I can do 1/2 mile without having to stop because of those things..

It was a great day!

Thank you all emoticon emoticon emoticon

Edited by: JGIRL5799 at: 4/15/2013 (09:41)


REGINA_PHALANGE
SparkPoints: (17,197)
Fitness Minutes: (5,128)
Posts: 681
4/11/13 3:21 P

I agree with KNESS912. Exhaling sharply when your foot opposite the side of the pain hits the ground really works (so, cramp on right side = exhale when left foot strikes). I make it a forced, loud exhale out of my mouth, almost like how a woman exhales during labor. It might make me sound like a lunatic, but it works.

Focus on breathing patterns as well - 2 breaths in for each foot strike, then 2 breaths out (2-2), or 3-3, or 4-4, or 2-3, whatever gets you concentrating on deep breathing. For me, 2-3 and 3-3 works really well.



BARBANNA
SparkPoints: (105,496)
Fitness Minutes: (81,524)
Posts: 3,371
4/11/13 2:45 P

Diaphragmatic breathing will help! Breath in through your nose and out through your mouth and apply gently pressure over the stitch for 20 sec and repeat. If you attmept to breath this way consistently you will not get a stitch!



PROUD__MOMMA
SparkPoints: (2,358)
Fitness Minutes: (465)
Posts: 92
4/11/13 1:47 P

I'm glad you posted. I've been trying interval training on the treadmill and the jogging really takes the wind out of me and I just generally do it once or twice, and just walk the rest of the time. Very helpful responses. *save*



JILLWOLVERINE
SparkPoints: (2,183)
Fitness Minutes: (3,503)
Posts: 53
4/11/13 1:37 P

If you keep trying you will find the right breathing rhythm for you! I do have asthma and also have the problems that you are experiencing as well. For me, I like to do about three strides on the inhale, and three strides on the exhale. That helps me remember to breathe DEEP. I panic when I feel like I am running out of air and take shallower breaths, I have to be mindful of those big deep breaths.



JGIRL5799
Posts: 538
4/11/13 11:50 A

Awesome thank you so much for all the replies!

Yes, the side stitch that I get mainly only on the left side under the rib..
I will def. try these next time I am out.. It is great to know I can beat this and run after I get my endurance and breathing down.. I was just never taught right or even how

I am not looking to do no marathons, but I would loveeeeeee to be involved in the local community 3k runs often that they have all the time just because I can..I will keep you all updated on how I do! This brings me new ecstatic energy

Thanks again Sparkies!

Edited by: JGIRL5799 at: 4/11/2013 (11:51)


SIMONEKP
Posts: 2,495
4/11/13 10:34 A

Like the others said, definitely shallow breathing. I would even practice deep breathing when you're not running. Take a 5 minute slot each day and work on breathing technique.



MPLANE37
SparkPoints: (65,095)
Fitness Minutes: (35,097)
Posts: 2,166
4/11/13 9:18 A

If you are breathing well, you will have a general sense of well being, despite having been running for a while. In contrast, if you are not breathing well, you will be gradually losing your breath, your speed and your sense of well being. If you try to run too fast too soon, you won't be able to correct your breath, simply because your body is not yet capable of delivering the oxygen to your body. So slow down but still keep running, and keep trying to breathe deep and quickly enough so that you can sustain your pace. You should adjust your pace to your breathing speed if breathing deep is difficult/awkward for you. I think if you practice taking deep breaths, eventually you will get it right.

Edited by: MPLANE37 at: 4/11/2013 (09:23)


KNESS912
Posts: 33
4/11/13 9:11 A

Hey! I do have some tips, because this was a problem for me, too!
1. if it is on the left side under your rib, it is totally related to breathing, but you can do something about it! Try taking a breath in when you step up with left foot and breath out when you come down on your right foot. It helps you concentrate and helps take the stitch away (because it is stretching the falciform ligament on the liver and you are stretching it less.)
2. if it is lower in your stomach, it is probably just stretching ligaments in your abdomen, and there isn't much to do except keep working-these ligaments will get stronger and used to exercise
3. if it is on the right side under the rib, it is probably because of breathing, but I haven't found a way to stop it except walk for a bit till it doesn't hurt, but then you can start running again.

Moral of the story- focus on breathing in on left foot out on right, and keep going because your ligaments will get used to it eventually!




CLRWILLIAMS25
SparkPoints: (31,593)
Fitness Minutes: (25,739)
Posts: 1,046
4/11/13 9:09 A

Definitely do not get discouraged! MPLANE37 gave some great advice. I might also add to try to inhale through your nose and exhale through your mouth. I'd also read in one of the topics here to exhale with more force/concentration (with your mouth in an "O") to help relieve the side stitches. Not sure exactly how much that works, but concentrating on your breathing definitely helps.



JGIRL5799
Posts: 538
4/11/13 9:09 A

Try to breathe deep, but quickly enough so that you can sustain your pace;

So when you say that and being specific.. is there a certain pace breathing I should be doing like in with every other step or is there a guideline to that? like three-four seconds in and then three-four seconds out kinda thing?

Also, are you supposed to breath in your mouth or through your nose? I hear all sorts of different advice to that

thanks so much for the reply...



MPLANE37
SparkPoints: (65,095)
Fitness Minutes: (35,097)
Posts: 2,166
4/11/13 8:22 A

The stitches are related to breathing problems. When starting running, a common problem is superficial, shallow breathing. This kind of breathing does not provide the body with enough oxygen, which is needed in large quantities to sustain the run. Consequently a premature fatigue, breathlessness and stitches follow.

I would not be discouraged by any of this. Every run, instead of trying to go really fast or thinking something else, focus on your breathing. Try to breathe deep, but quickly enough so that you can sustain your pace; if necessary reduce your pace. It takes practice to get used to breathing deep while running, but it is pretty much fundamental to be able to run any significant distance at all. Once your breathing is corrected, your stitches should just disappear.

Anytime you lose focus and drift away while running, you may find that you don't take deep breaths and the stitches will follow shortly if you keep running like that. This happens to even experienced runners.



JGIRL5799
Posts: 538
4/11/13 6:47 A

I just started to slowwwwwwwwwwwly jog (3.0-4.0mph.. regular walking speed is 2.5-3.0) because one of my goals this year is to be involved in a 3-5k run/jog event after I finish with my 20lb weight loss goal in a few months.. when I run my legs are fine.. my breathing on the other hand is very challenging.. I am always running out of breath like i have asthma (I don't because I been tested for it).. it only occurs when I run or jog... also, those aweful side stitches under the ribs on the side..

if it wasn't for those two things, I know for a fact I can do this!

I could really use suggestions on how to beat this! Is there a certain way to breath?
Is there a way to beat these side pains?

Edited by: JGIRL5799 at: 4/11/2013 (06:52)


 
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